Diet for pregnant women. Nutrition during pregnancy: how to balance your diet Nutrition for weight loss during pregnancy

21.04.2021

According to medical standards, during pregnancy, a woman's weight should increase by 8-15 kg. A large increase can lead to health problems for both the expectant mother and the baby. This is especially dangerous for those women who are already overweight.

To avoid such a development of events, it is necessary from the first days after conception to carefully monitor your diet and maintain a safe, non-strict diet during pregnancy for weight loss.

Is it harmful for pregnant women

Pregnancy and strict low-calorie diets are incompatible things. Nutritional deficiencies are very harmful to the expectant mother and baby. All popular carbohydrate-restricting diets are banned. Excess protein increases the load on the kidneys, which is already increased due to pregnancy.

But that doesn't mean you have to eat for two. Most doctors believe that for the normal development of pregnancy, it is enough to increase the usual caloric content of a woman's diet by 10-15%. Violation of this rule will lead to excess weight gain.

Women who already have extra pounds will help get rid of them proper nutrition and reasonable physical activity. To avoid overeating, you need to eat often, but little by little. Small portions will allow you to feel full in time and stop.

Nutrition principles

Complete balanced diet- this is one of the most important conditions for a successful outcome of pregnancy. Especially important is the content of a sufficient amount of protein in it, without which the normal development of the fetus is impossible.

It is recommended to use daily 100-120 g protein. Most of it must be of animal origin, since vegetable protein is difficult for the body to digest and does not contain the amino acids necessary for the child.

You can't completely cut out fats., because without them many vitamins are not absorbed. Especially useful, not subjected to heat treatment.

Complex carbohydrates should be preferred. Unlike simple ones, they are gradually absorbed by the body, providing it with energy for a long time, maintaining a constant blood sugar level. The norm of carbohydrate intake in the first two trimesters of pregnancy is about 400 g per day. In the third trimester, it is reduced to 300 g by reducing the consumption of sugar, flour products.

During pregnancy, it is advisable to avoid eating trans fats, chemical food additives - many of them negatively affect the development of the baby.

The basis of the diet of a pregnant woman - natural products rich in vitamins, microelements. With their lack, complications can develop that negatively affect the health of the mother and child. - the cause of anemia, and will lead to tooth decay, hair loss.

Diet for overweight pregnant women must include the following products:

If there is no excess weight, sometimes you can afford some sweets. One candy or a spoonful of honey will do no harm, and will lift your mood for a long time.

What can't be eaten

From the first days of pregnancy the consumption of alcoholic beverages is strictly prohibited. Even a small dose of ethanol can cause pathologies in the development of the fetus.

During childbearing, the digestive organs are under pressure from the enlarged uterus. This is often manifested by nausea, heartburn. Help reduce these symptoms reducing the consumption of heavy and fatty foods. To do this, during pregnancy, the following are excluded from the diet for healthy weight loss:

Exclusion from the diet of these products will lead to an improvement in the well-being of a pregnant woman, and will not allow her to gain extra pounds.

Be careful with caffeinated drinks. Strong tea irritates the mucous membranes of the stomach and often causes heartburn. Caffeine promotes fluid retention in the body, reduces the absorption of calcium.

And about how grapefruit is useful for pregnant women, and how to use it without risk to health, read.

Sample diet for a week

Despite all the restrictions, pregnant women need to eat tasty and varied, during the day - at least five or six times. It is better to add oil to ready-made dishes, and not use it for frying, because under the influence of high temperatures, the beneficial substances contained in it decompose.

When compiling a daily diet, you need to focus on your food addictions, since eating unloved foods will not bring any positive emotions.

As a sample diet during pregnancy for weight loss, you can take the following version of the weekly menu.

Monday:

Tuesday:

Wednesday:

Thursday:

breakfast - muesli with fruit yogurt;
lunch - lazy dumplings with sour cream;
lunch - peasant soup, boiled tongue, carrot and apple salad;
afternoon snack - Greek salad;
dinner - stewed fish in sour cream sauce, boiled broccoli;
2nd dinner - baked milk.

Friday:

Saturday:

breakfast - rice milk porridge, butter;
lunch - soufflé from cottage cheese and carrots;
lunch - cabbage soup from fresh cabbage, boiled turkey, sour cream;
afternoon snack - vegetable omelet;
dinner - mackerel baked with vegetables;
2nd dinner - fruit yogurt.

Sunday:

The diet menu for pregnant women when gaining excess weight can be changed according to your preferences, the main thing is to follow the principles of nutrition for weight loss.

During pregnancy carefully monitor weight changes by weighing yourself at least once a week. A significant increase often indicates edema. Excess fluid may be in the internal organs and not be determined by a simple examination.

If this problem is suspected, salt intake is limited to 5-6 g per day.

With a lot of overweight, many gynecologists prescribe fasting days for their patients. They are carried out no more than once every 7-10 days. Most often, the following products are used for unloading:

kefir or cottage cheese;
boiled chicken breast;
baked and fresh apples.

This video talks about the diet during pregnancy:

For those who arrange fasting days, it is imperative to observe the drinking regimen. During the day you need to drink at least one and a half liters of water. A sufficient amount of fluid to get rid of edema, remove accumulated harmful substances from the body.

Doctors it is not advised to reduce the calorie content of the diet by replacing sugar with artificial sweeteners, as many of them are dangerous for the unborn child. In small quantities, glucose is necessary for both the mother and the baby.

Before deciding on any dietary restrictions and menu changes for weight loss, a pregnant woman should consult your doctor. Only a specialist can determine whether the expectant mother has excess weight, which way to deal with it should be chosen.

In contact with

Pregnancy is a special time for every woman. At this moment, a new life is born and develops in her body, which already requires care and attention. Of course, any mother wants the best for her baby, but any woman wants to look good not only during this period, but also after the birth of a child. But, as you know, pregnant women are not recommended to go on diets, since a small body must receive through its mother all the substances necessary for its growth and formation. But there are some recommendations for women to eat at this moment in order to improve their well-being, have a positive effect on their body and the baby's body, and also quickly return to shape after childbirth.

The essence and general rules of the diet

The gestation period is divided into stages - trimesters. There are only three of them and each lasts three months. That is why the diet during pregnancy will also be divided into three stages, in each of which the diet will be adjusted, depending on those substances that will be especially useful for the growing body in a given period. Therefore, it may happen that a food that is very valuable in the first trimester can create problems for the child if consumed in the second trimester. The essence of the diet for pregnant women is precisely the correction of the diet that is useful for mother and child at each stage of pregnancy, that is, in trimesters.

Proper nutrition and hygiene are especially important during pregnancy. It is best to eat in small portions, but often. Since a growing belly presses on the stomach and intestines, and a large amount of food eaten can provoke heartburn and heaviness in the stomach. It is better to eat the last time about three hours before bedtime. One of the important rules is to make up for the lack of vitamins, so the entire period of pregnancy you need to take vitamin complexes prescribed by a gynecologist.

Prohibited Products

It is worth mentioning the products that are unacceptable for use during pregnancy. In principle, all these products are not recommended to eat in order not to get better, and in an interesting situation they are much more undesirable, since they can harm the health of not only expectant mothers, but also babies.

So, all 9 months it is desirable to refrain from spicy and fatty, fried and salty foods. Alcoholic beverages are strictly not recommended. It is also worth reconsidering your attitude to exotic fruits, citrus fruits, and nuts. It is these products that often become the causative agents of allergies. If you really want to eat or strawberries - to health. The main thing is not to overeat them, so as not to develop a tendency for allergies in the child.

Diet in the first trimester

The first trimester is very important for both mother and baby. It is during this period that the fetus begins to form and develop:

the spine is formed;
the heart and brain mature;
the circulatory and nervous systems develop.

The following products will be useful during this period:

various legumes;
lean meats;
eggs;
vegetables;
low-fat cottage cheese and cheese;
liver;
freshly squeezed juices;
seaweed;
whole grain bread.

It is recommended to give up fast food, carbonated sweet drinks, various preserves, crackers, chips and hot sauces, seasonings in the first trimester. It is best to give preference to vegetables and fruits that will be useful for both mother and child.

Mom's feelings are especially strong in the second month of pregnancy. It is during this period that a woman gives most of the vitamins and nutrients contained in her body to the baby. Therefore, you should make up for their lack in a timely manner, and when the body asks for something, you should not refuse it. Hence the pronounced desire of a woman in the early stages to eat something extravagant or something non-standard.

Sample menu for 1 trimester

The menu for the week in the first trimester may look like this:

Monday - you can eat low-fat and muesli for breakfast, you can eat meat soup for lunch, a vegetable salad or just vegetables is recommended during the afternoon snack, you can cook with vegetables for dinner, and drink a glass at night.
Tuesday - you can start the morning with milk porridge and a sandwich with butter and cheese, an ear is good for lunch, eat about 100 grams for an afternoon snack, eat pasta with at dinner, and at night you can eat some vegetables or salad with.
Wednesday - about 150 grams of cottage cheese and green with biscuits are recommended for breakfast, for lunch you can eat vegetable soup or mashed soup, for an afternoon snack you can eat fruit, and for dinner eat steamed chicken cutlet and mashed potatoes, before going to bed there will be enough low-fat yogurt.
Thursday - in the morning you can eat buckwheat porridge with milk, yogurt and drink a glass of juice, cook vegetable soup with a slice for lunch, replace the afternoon snack with fruit or fruit salad, eat vegetable salad and baked fish for dinner, before going to bed you can drink a glass of cranberry juice or juice.
Friday - for breakfast, cook bread with cheese and, an orange and a glass, or, for lunch, eat pasta with meatballs and a salad of vegetables, have a small amount of refreshment in the afternoon, and dinner can be baked in and herbal tea, you can end the day with a glass of fermented milk product.
Saturday - you can start the morning with syrniki and herbal tea, you can also add a little here, chicken soup and a slice of whole grain bread are recommended for lunch, you can rub it with for an afternoon snack, and eat a salad with cheese, tomatoes and herbs for dinner, drink a glass of milk before going to bed .
Sunday - for breakfast, cook oatmeal with milk and fruits and drink a glass of juice, for lunch, eat chicken soup, vegetable salad and green tea, any fruit is allowed for afternoon tea, and for dinner, chicken cutlet and steamed vegetables, you can eat low-fat before bedtime yogurt.

This is an approximate menu by day, which you can be equal to when making your own diet. The main thing is to try to adhere to the basic rules of nutrition and follow the recommendations of the doctor.

Diet in the second trimester

During this period, the development of the vital organs of the fetus, formed in the first trimester, is in full swing:

the mass of the brain increases;
the respiratory system develops;
the skeleton and skeletal system are formed.

In the second trimester, attention should be paid to products containing and, which are necessary for strengthening bones and proper formation of the skeleton. And also at this time rich food is needed, since at this time the placenta and the circulatory system of the baby are formed. It is especially important to understand what kind of food you can take during this period. Here is a sample list of recommended products.

raisin;
spinach;
egg yolk;
fish, especially liver;
milk products;
vegetable fats.

Foods to be excluded from the diet in the second trimester:

spicy and smoked food;
fatty and fried foods;
smoked meats and sausages;
sweet and floury foods.

During this period, the amount of fluid entering the body, as well as consumption, should be monitored. Since their excessive absorption can cause unwanted weight gain. Walking in the fresh air will be very useful for the expectant mother in this trimester, especially since the baby needs oxygen so much right now.

An exemplary menu at this stage may include the use of cereals, cottage cheese, vegetables, products from, potatoes, meat dishes, eggs, low-fat cheeses, dairy products.

It is very good to eat carrots at this time, as it will help saturate the body, and if you pour it with vegetable oil, you can also get healthy.

Sample menu for every day in the 2nd trimester:

breakfast - scrambled eggs;
second breakfast - low-fat yogurt;
lunch - chicken, meat or fish soup;
afternoon snack - any fruit;
dinner - milk porridge or vegetable stew with meat;
before going to bed - some fruit, vegetable salad or a glass of fermented milk drink.

In the third trimester, many women stop controlling their weight, believing that there is just a little bit left and now it doesn’t matter how many kilograms you gain in the remaining time. But this is far from true.

During this period, it is recommended to consume a lot of carbohydrates, as they are a source of glycogen and accumulate it in the muscles, placenta and muscles of the uterus. But this does not mean that you need to absorb them uncontrollably. You also need to monitor the amount of carbohydrates eaten, as gaining excess weight in the third trimester threatens with unnecessary consequences. Not only can it lead to difficult and protracted labor, but it can also endanger the life of the mother and baby.

In the last months of pregnancy, it is just worth taking care of excess weight, reducing, as far as possible, the food consumed. It is best to eat very small portions, but 6-7 times a day.

At this stage, you should pay attention to such dishes:

lean fish;
nuts and fruits;
vegetable soups;
fresh vegetables;
boiled or steamed meat.

Do not use in the third trimester:

fatty meats and fish;
various, you can only use vegetable oil;
saturated fatty broths;
pickles;
fried foods.

Fish and meat dishes are best consumed in the morning, so proteins are better absorbed by the body. The second half of the day is better to enrich with dairy products and vegetables.

Sample menu for the day in the third trimester:

breakfast - tea and butter sandwich;
second breakfast - egg and seaweed salad;
lunch - light fish soup;
afternoon snack - low-fat cottage cheese;
dinner - mashed potatoes with lean meat or fish;
Before going to bed - fruit salad or juice.

diet for overweight

Excess weight during pregnancy always threatens with unpleasant consequences for both the mother and the fetus. It can be the cause of high blood pressure in pregnant women, because of this, weak labor and hypoxia in the child may occur. Yes, and a large fetus is most often found in women who are overweight. The presence of extra pounds can lead to late toxicosis, which is much more dangerous than toxicosis in the early stages: swelling increases, an increase in blood pressure is often observed, and poor urinalysis.

In such cases, the doctor may recommend fasting days. They can be done about twice a week. They involve the use of kefir, apples, cottage cheese. But at the same time, you should be aware that with a tendency to edema, it is better not to use fruit or vegetable fasting days. Since vegetables and fruits contain a large amount of liquid, and instead of losing weight, you can get the exact opposite effect.

Sample kefir diet menu:

breakfast - oatmeal with green tea and whole grain bread with cheese;
second breakfast - low-fat yogurt;
lunch - vegetable soup, boiled, stew and a glass of tea;
afternoon snack - kefir;
dinner - low-fat cottage cheese, a third;
at night - kefir.

It is important to remember that it is not recommended to spend fasting days during pregnancy on your own. You need to consult a doctor.

In general, the best diet is to make the right diet, which should be followed throughout the entire pregnancy, especially if there is a problem with being overweight. It is better to eat little, but more often. During pregnancy, do not eat for two. It is at this time that moderation in food is needed more than ever.

Diet for edema

Pregnant women, especially in the last months, are very prone to such a problem as swelling. Due to the fact that the enlarged uterus squeezes the blood vessels, excess fluid accumulates in the tissues of the body. Doctors used to recommend limiting fluid intake, but recently the trend has changed dramatically. Now, with edema, on the contrary, it is advised to consume as much fluid as possible, since its lack can adversely affect the condition of the fetus.

The most important thing for edema is to limit the use of salt, and if possible, completely abandon its use. It has the ability to retain water in the body. In addition, salty foods invariably cause thirst.

Diet for constipation

Constipation during pregnancy is terrible primarily for the baby, since toxins have the ability to be absorbed into the blood, can enter the fetus and cause poisoning. The most likely time for their appearance is the third trimester, when the grown fetus squeezes the intestines, interfering with the withdrawal of processed food.

Constipation in pregnant women most often occurs due to a deficiency in the body. In order to replenish its reserves, doctors recommend the use of products such as

pumpkin;
cucumber;
beet;
vegetable marrow;
carrot;
tomato;
dried fruits.

Fresh kefir or other fermented milk products also help with constipation. An infusion of.

With constipation, you need to give up white bread, semolina, strong tea, chocolate.

morning sickness

This phenomenon of toxicosis can especially often haunt a woman in the early stages of pregnancy. At the same time, it is possible and necessary to improve the condition and discomfort. To do this, you should not get up abruptly after waking up. It is recommended to wake up and lie down on the bed for a while. Only a few minutes after the final awakening, you can get up.

You should eat no earlier than an hour after waking up, and in the evening, in no case should you overeat. It is best to limit yourself to a glass of fermented baked milk or another fermented milk product.

Heartburn during pregnancy

This is also a fairly common manifestation during pregnancy. Heartburn occurs due to the increased acidity of the stomach. The use of such products as: kefir, black bread, fresh white bread, sour and spicy, as well as fried foods can lead to its appearance. In order to relieve heartburn, you can drink low-fat milk. It is strictly forbidden to use soda with water.

Diet recipes during pregnancy

The proposed dietary recipes diversify the diet and help improve well-being.

To prepare the dish you will need:

eggs - 2 pcs;
milk - 30 grams;
white cabbage - 25 grams;
butter - 5 grams;
carrots - 25 grams;
salt.

Rinse and chop the vegetables, add a small amount of milk and butter, simmer until tender. Then chop the vegetables. Beat eggs, add milk, salt and mix. Put the vegetables on a baking sheet, pour the mixture of eggs with milk and bake.

Vegetable salad with cheese

For cooking you will need:

tomatoes - 4 pcs;
fresh cucumbers - 4 pcs;
bell pepper - 4 pcs;
cheese - 150 grams;
green onions - half a bunch;
dill - half a bunch;
parsley - half a bunch;
celery - half a bunch;
basil - half a bunch;
vegetable oil - 4 tablespoons;
salt.

Wash and cut vegetables, add chopped herbs, salt and mix. Put the salad on a dish, sprinkle with chopped and pour over with oil.

conclusions

During pregnancy, “sit” on starvation diets is not recommended, even if there is a problem of excess weight. The best and most effective diet for pregnant women is to make up your daily diet, taking into account the recommendations of the doctor and personal preferences. For each trimester of pregnancy, there is a healthy diet, consisting of substances that are necessary for both mother and child at a particular stage.

Therefore, when compiling the menu, it is worth paying attention to the useful substances recommended during this period. Numerous reviews suggest that a properly composed diet will help not only get rid of edema, constipation, excess weight and other problems, but also improve the general condition of the body, prepare it for childbirth and the birth of a healthy and strong baby.

A balanced diet during pregnancy is very important for a woman. Because everything that she receives during a meal - calcium, protein, iron, fats, many other essential nutrients are needed in order for the fetus to develop and grow properly. That is why nutrition and obtaining useful substances during pregnancy must be given special attention. Equally important is nutrition when planning a pregnancy.

plant based diet calcium alcoholic beverages
Nutrition Dieting Nutrition
Vegetable puree During lactation Prevention

Previously, it was considered natural that, if necessary, the baby himself takes what he needs for development. But recently it was found out that if a woman eats improperly, irregularly, then her body turns on the mechanism of self-preservation and the fetus is deprived of many nutrients. Therefore, proper nutrition during pregnancy is a necessary measure.

What to focus on?

The main problems of pregnancy are toxicosis, constipation, indigestion, heartburn.

Should have a varied diet

In order to cope with toxicosis and heartburn, eating on the principle of "pieces" is suitable, which means that you need to eat often, but little by little. Try to drink more pure water (not carbonated). Add fiber-rich foods, grains, bananas, cereals, bran, rice, etc. to your diet.
When the work of the intestine is difficult, this is usually due to the fact that the uterus increases, begins to put pressure on the rectum. Therefore, during pregnancy, the intestines may not always work as usual. With such problems, you need to properly balance your diet. This can be done with foods that contain dietary fiber - cereals, wholemeal bread, fruits, berries, vegetables.

Nutrition in early pregnancy should not consist of dense and liquid foods - the first and second cannot be taken immediately, drink between meals (milk, compote, soups). Proper nutrition during pregnancy will help to avoid problems.

In the 2nd trimester of pregnancy, it is worth adding a dairy-vegetarian diet to your diet. Meat and fish should be in the diet no more than four to five days a week. They are best baked and eaten, adding vegetables, herbs. Vegetables, fruits, berries - all this is preferably taken raw.

More fish and vegetables

And already in the last trimester, when the liver and kidneys begin to work with a vengeance, choose food that is based on light vegetarian soups and salads.

What to exclude from the diet?

As you know, seafood is an excellent source of protein and other healthy fatty acids. They have a wonderful effect on the development of the baby's brain.

The fish should be well fried, cleaned. It is impossible to eat raw fish, shellfish, oysters during pregnancy. It may contain pathogenic, pathogenic microorganisms.

Do not eat poorly cooked meat, poultry, eggs. During pregnancy, the body is susceptible to bacterial food poisoning. Avoid:

canned foods;
pate;
unpasteurized foods, juices, milk;
raw eggs;
caffeine (blood circulation is disturbed, useful substances are poorly absorbed);
tea, chocolate;
sausages, sausage products;
smoked products;
fried, fatty foods;
alcohol.

It is forbidden to drink alcoholic beverages

Essential substances during pregnancy.

Name of vitamins and elements	The nutritional value	Amount required, which products contain
Biotin	It is involved in the metabolism of proteins, fats, carbohydrates. Helps generate energy in cells.	Experts recommend in the first weeks of pregnancy at least 30 - 35 mcg per day. In this case, you need to eat - eggs, dairy products, legumes, beef, whole grain cereals.
Calcium	Promotes the development, mineralization of bones. Provides blood clotting, muscle contraction. Calcium contributes to the formation of strong, healthy teeth.	The recommended rate is from 1000 to 1300 mg per day. It is found in foods such as milk, cheese, yogurt, cabbage, beans, salmon, orange juice.
Carbohydrates	They provide the body with energy, its slow and rapid release. Energy for the brain, muscle tissue.	Recommended at least 175 g per day. Found in foods such as whole grains, beans, vegetables, potatoes, and pasta.
Copper	Helps with the development of the cardiovascular, musculoskeletal, nervous system. It also helps to form connective tissues, red blood cells, promotes the transport of iron, oxygen into the blood.	The recommended dose is 1 mg per day. It can also be included in the diet when planning pregnancy. There are in such products - whole grains, nuts, seeds, liver, kidneys. Also available in chicken, fish, raisins.
Phosphorus	Supports acid-base balance. Helps in the growth and strengthening of bone tissue.	The required rate is 700 mg per day. You need to eat fish, poultry, dairy products, nuts, seeds, whole grains.
Vitamin A	Normalizes the growth and development of the baby. Participates in the development of the organs of vision, the growth of tissue regeneration. Protects against infectious diseases.	Per day - 770 mcg. Available in the liver, dairy products, orange vegetables (peaches, apricots, zucchini, melons, etc.). Vitamin must be consumed in small doses
Cellulose	Insoluble fiber - removes toxins from the body, prevents the formation of constipation, reduces the risk of colon cancer. Soluble - regulates the absorption of sugar, minimizes the development of heart disease.	It is necessary to take with food from 28 to 30 grams per day. Insoluble - oatmeal, corn, bran, cauliflower. Soluble - dry beans, peas, barley, carrots, apples, oranges.
Folic acid (vitamin B9)	Reduces the risk of congenital malformation. Normalizes the nervous system. Helps in the synthesis of DNA, RNA, in cell division.	The recommended norm is not less than 500 to 600 mcg per day. There is in the liver, nuts, dark green vegetables (spinach, asparagus), oatmeal, grain bread.
Iron	Eliminates fatigue, normalizes psychomotor and mental development. Strengthens the immune system, pregnant and child.	Add to nutrition in the 2nd trimester at least 29 mg. In such products - eggs, meat, liver, cereals, legumes, fish.
chlorides	The redistribution of fluid in the body, descends into the composition of gastric juice, is involved in digestion.	You need 2.3 grams of chlorides per day. There is in salted meat, margarine, nuts, butter, salt.

Get your daily calcium intake

At the very beginning, in the first trimester of pregnancy, it is not necessary to drastically change your usual diet for what is necessary. So basically eat what you want. But gradually add to the diet healthy foods that contain the necessary for the development of the child.

Do not torture yourself and force yourself to eat what you do not want. Consult with your gynecologist and together make an approximate diet so that it is tasty and healthy.

Approximate nutrition during pregnancy by week.

days	Schedule	Required products
1 day	Breakfast	It is better to start the morning with porridge - it can be milk rice, if desired, you can add cottage cheese, coffee or some with milk. Sandwich with wheat bread.
	Lunch	A little later, you can make a fresh seaweed salad. Add or eat separately one boiled egg.
	Dinner	To get started, make a salad of fresh beets, you can add walnuts to taste. For the second, prepare a light soup, cabbage soup. Sour cream is suitable for dressing. You can drink it with a compote of their dried fruits.
	afternoon tea	Fresh fruits, yogurt.
	Dinner	Boil the fish, add green beans. Tea with dessert.
	For the night	Drink a glass of kefir.
2 day	Breakfast	Start the day with a curd soufflé. A few pieces of cheese, tea with milk (very useful for pregnant women).
	Lunch	A little later, eat fruit, yogurt. You can add a slice of bread.
	Dinner	Make a fresh salad, dress it with vegetable, olive or linseed oil. Light borscht is suitable for the second, sour cream for dressing. Or you can stew the liver in sour cream sauce and add mashed potatoes. Make compote or jelly from dried fruits.
	afternoon tea	Perfect biscuits, peach juice.
	Dinner	Make steamed cutlets (if you want to lightly fry), fresh cauliflower. And tea and dessert.
	For the night	Drink a glass of kefir, bio-yogurt.
3 day	Breakfast	Again, start the day with milk porridge, but you can cook another one (buckwheat). A sandwich with boiled meat is suitable for tea. Use wheat or rye bread.
	Lunch	You can dilute nutrition during pregnancy with bio-yogurt and bread.
	Dinner	Fresh salad with cabbage, dress it with vegetable or other oil. Light soup with sour cream. Or cook fish cakes (baked), stew beets. Juice or compote from dried fruits.
	afternoon tea	Again, fresh fruit and compote or a decoction of prunes.
	Dinner	Perfect for casseroles and sweet tea.
	For the night	A glass of kefir.
Day 4	Breakfast	Porridge with milk, with the addition of butter. You can boil an egg or fry it. A piece of cheese, bread, tea or cocoa with milk.
	Lunch	Light dairy desserts, kefir, yogurt.
	Dinner	You can have a vinaigrette. Boil chicken broth, add vermicelli and stewed carrots. Fruit compote or jelly.
	afternoon tea	Make yourself cottage cheese with sour cream, add fruit, tea.
	Dinner	Boil or fry fish, garnish with mashed potatoes, fresh beetroot salad, you can add prunes or walnuts. Tea with dessert.
	For the night	A glass of kefir, curdled milk, fermented baked milk or yogurt.
Day 5	Breakfast	Do the fifth day. In the morning, make a salad, grate raw beets, carrots and mix everything with olive oil. Tea or whatever.
	Lunch	Prepare oatmeal with honey. Add almonds, cinnamon.
	Dinner	It will be enough chicken broth with an egg, herbs. Fresh fruits. Compote.
	afternoon tea	Make yourself a bran bread sandwich. Boil chicken and add lettuce leaves.
	Dinner	Boiled vegetables, salads. Tea with a light dessert.
	For the night	A glass of kefir with blackcurrant.
Day 6	Breakfast	Beat cottage cheese, add fruits to taste (peaches, apples, kiwi). This diet is especially beneficial in early pregnancy.
	Lunch	Make a casserole with fresh cabbage and apples. Juice or jelly.
	Dinner	Prepare a fresh vegetable salad. Bake fish with tomatoes, Add cucumbers and lettuce.
	afternoon tea	Eat vinaigrette, fruit.
	Dinner	Prepare a steamed beef patty. Light fruit salad. Tea with sugar.
	For the night	Muesli or kefir.
Day 7	Breakfast	Omelet with milk, rye bread and cheese.
	Lunch	Salad of apples, pears and pomegranate seeds with yogurt.
	Dinner	Baked meat with capers, olives and coleslaw.
	afternoon tea	Fresh fruits vegetables.
	Dinner	Pumpkin stuffed with vegetables, rice and cheese.
	For the night	Kefir with raspberries.

: Borovikova Olga

gynecologist, ultrasound doctor, geneticist

Pregnancy is one of the most important and tremulous periods in the life of every woman. In anticipation of the baby, expectant mothers have a huge responsibility, their lifestyle, old habits and diet are changing. It is from the diet of a pregnant woman that the normal intrauterine development of the baby directly depends, and therefore it is important to follow a diet aimed at replenishing all the necessary vitamins and minerals in the body.

Pregnancy is divided into three trimesters. Each of them has its own characteristics in the formation and development of the fetus. The diet for each trimester has its own nuances. In the second trimester, there is an active development of all organs and systems in the body of the fetus, the mass of the brain increases, the skeletal system strengthens, the makings of teeth are laid. Based on this, the diet during pregnancy in the second trimester should contain foods rich in calcium, vitamin D, and iron.

The essence of diet during pregnancy

Nutrition during pregnancy 2nd trimester should be balanced and varied. The diet should include foods rich in vitamin A (carrots, pumpkin, apricots, spinach), which has a beneficial effect on the growth and development of the bone tissue of the fetus, its skin and retina. The diet menu must include foods high in folic acid (for example, apple-celery juice), which is necessary for the formation of blood cells and the central nervous system of the child.

In the second trimester of pregnancy, women often experience hypovitaminosis, and almost all iron stores are depleted. Therefore, when dieting, it is necessary to limit the amount of salt consumed, which delays the absorption of iron in the body. Daily with a diet during pregnancy in the second trimester, you should eat foods fortified with calcium (cottage cheese, kefir, milk). However, calcium is absorbed by the body only in combination with vitamin D, which is found in sea fish, egg yolks, butter and vegetable oil.

Diet during pregnancy 2nd trimester - basic rules:

You should eat with a diet often, at least 5 times a day. It is impossible to allow long breaks between meals;
Portions of food should be small. It is better to eat on a diet during pregnancy in the second trimester often, but little by little;
The amount of liquid consumed per day is recommended to be reduced to 1-1.5 liters per day;
Dietary salt intake during pregnancy should be kept to a minimum;
Dishes with a diet are recommended to boil, stew, bake. Fried foods can lead to high blood cholesterol levels during pregnancy;
Every day with a diet, it is recommended to drink a rosehip decoction, which is rich in vitamin C, which is necessary for the placenta.

In the second trimester of pregnancy, there is practically no toxicosis. The expectant mother's appetite increases, the fetus develops its own food preferences, which often leads to a change in a woman's gastronomic habits. However, you should not get carried away with high-calorie foods, and even more so, you should not overeat, which will not contribute to the growth of the fetus, but to the deposition of fat accumulations in the expectant mother, which will be difficult to get rid of in the future after childbirth. Diet during pregnancy 2nd trimester for weight loss is to reduce to a minimum fresh pastries, confectionery with an abundance of cream, sweet desserts. Excess weight gained during pregnancy can lead not only to loss of harmony, but also to the appearance of varicose veins and pulling pains in the legs.

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In the second trimester, the fetus begins to breathe, and therefore it is necessary to ensure sufficient oxygen supply to the body. Pregnant women are recommended daily walks in the fresh air, gymnastics.

Allowed and prohibited foods during pregnancy

Diet during pregnancy 2nd trimester - allowed foods:

Lean meat and poultry (veal, beef, rabbit, turkey, chicken);
Fish and seafood;
Dairy and sour-milk products (cottage cheese, yogurt, kefir, cheese, butter);
Eggs;
Offal (especially cod liver);
Cereals and cereals (buckwheat, oats, rice);
Vegetables (spinach, celery, beets, carrots, pumpkin);
Fruits and berries (apricots, apples, pears, raspberries, currants);
Greens (parsley, dill, basil);
Dried fruits (especially raisins);
Nuts and seeds;
Vegetable, olive oil.

From drinks during a diet during pregnancy are recommended: vegetable and fruit juices, rosehip broth, fruit drinks, compotes.

Diet during pregnancy 2nd trimester - prohibited foods:

Fatty meat and poultry;
Fatty and fried foods;
Sausages;
Confectionery and flour products with an abundance of creams;
Marinades, pickles, smoked meats;
Spicy dishes;
Alcoholic drinks.

During a diet during pregnancy in the 2nd trimester, allergenic foods, such as strawberries, citrus fruits, which can provoke allergic reactions in the child in the future, should be used with caution.

Sort the peas, rinse, drain the water.
Pour the peas with clean water, leave to infuse overnight.
Transfer the peas to a saucepan, cover with water, bring to a boil and cook over low heat for 30 minutes.
Rinse the chicken fillet, cut into cubes, add to the peas. Cook for 15 minutes.
Peel onions and carrots. Cut the onion into cubes, grate the carrots.
In a frying pan heated with vegetable oil, fry the onion until golden brown, add carrots to it, simmer for 5 minutes, stirring occasionally.
Send vegetable gravy to the soup, salt. Cook for 15 minutes.
Before serving, decorate the soup with chopped herbs (dill, parsley).

Include hearty pea soup for lunch in your second trimester pregnancy diet menu.

Apple-celery juice

Apple-celery juice

Ingredients:

Apples 250 gr;
Celery stalk 1 kg.

Cooking method:

Peel apples and seeds, cut into slices.
Rinse, dry and chop celeriac.
Squeeze juice from apples and celery with a juicer.
Mix until smooth.

Apple-celery juice is rich in folic acid, so be sure to include it in your second trimester pregnancy diet.

Prunes stuffed with nuts

Ingredients:

Prunes 500 gr;
Walnuts;
Sugar 2 tablespoons;
Sour cream 200 gr.

Cooking method:

Pour prunes with boiling water, leave to infuse for 5 minutes.
Drain the water, remove the seeds from the prunes, stuff with peeled walnuts.
Transfer the prunes to a saucepan, cover with water, cook over low heat for 15-20 minutes until tender. Drain the water, transfer the prunes to a dish.
Beat sugar with sour cream. Drizzle the sauce over the prunes.

Treat yourself to prunes stuffed with nuts while following your second trimester pregnancy diet.

Veal meatballs in tomato sauce

Ingredients:

Ground beef 400 gr;
Onion 1 pc;
Egg 1 pc;
Breadcrumbs 1 tbsp;
Vegetable oil 2 tablespoons;
Tomato paste 2 tbsp
Salt a pinch.

Cooking method:

Add the egg, breadcrumbs and salt to the minced meat, mix thoroughly until a homogeneous consistency is obtained.
Form minced meat into small meatballs in the form of balls.
Fry meatballs on both sides in a frying pan with heated vegetable oil, transfer to a saucepan.
Add 2 tablespoons to a liter of water. tomato paste, mix, pour meatballs with sauce.
Bring to a boil, reduce gas and simmer over low heat for 20 minutes.

Appetizing veal meatballs in tomato sauce are recommended to be added to the diet menu during pregnancy in the second trimester for dinner.

Is it possible to do fasting days during pregnancy? What sports to do while expecting a baby? How can a pregnant woman avoid gaining extra pounds? These and other questions are answered in the article!

Obstetricians and gynecologists urge pregnant women to pay attention to their diet, reminding them that the main focus of the diet during pregnancy is to provide the body of the mother and child with nutrients, minerals and vitamins. The emphasis should be on the quality of the food, not the quantity. The allowable increase in the period of bearing a child is 9-15 kg. The task of every expectant mother is to keep weight under control, since excess body weight negatively affects the health of the baby and complicates the process of childbirth.

According to statistics, about 40% of women gain excess weight during pregnancy. This is not only an aesthetic defect, but also a risk factor contributing to the development of various diseases.

The main thing is to remember: regardless of the period, pregnant women should choose a menu that will allow them to lose excess without compromising their own well-being and the health of the child!

The dangers of being overweight

You can talk about overweight during gestation if, starting from the 16th week, the increase exceeds one kilogram in seven days. A solid fat layer on the body of a pregnant woman makes it difficult for doctors to assess the condition of the fetus and leads to the following consequences:

varicose veins;
diseases of the cardiovascular system;
diseases of the nervous system;
dysfunctions of the endocrine system;
hypertension;
hypercoagulation (increased activity of the blood coagulation system);
urinary tract infections;
increased load on the spine;
the threat of miscarriage;
indications for emergency caesarean section;
gestation of the fetus;
premature rupture of amniotic fluid;
giving birth to an overweight child.

Excess weight of the mother is detrimental to the health of the unborn child. The following developments are allowed:

oxygen starvation;
dissymmetry between the pelvis and head;
nutrient deficiency;
neurological diseases;
propensity to acquire extra pounds in the future.

A balanced diet for weight control

Carrying a child under her heart, a woman is obliged to follow the basic "food" rules of her position:

1. Control the quality of the products used, paying attention to their diversity.

2. Restore mineral and vitamin reserves. In addition to eating seasonal vegetables and fruits, you need to take vitamin complexes:

"Elevit" - contains magnesium, folic acid. It is recommended to take together with iodine-containing drugs. Take one tablet with meals;
Vitrum Prenatal Forte is a multivitamin preparation containing minerals. Additionally contains iodine. Taken on a tablet;
"Vitrum Prenatal" - contains vitamin A, iron, folic acid, magnesium. Taken on a tablet.

3. Eat foods to maintain normal bowel function.

4. Take care of a balanced diet.

A full supply of the body of the expectant mother and fetus with all the necessary substances - and there is a balanced diet. The daily energy value of foods in a woman's diet should be distributed as follows:

30% of the daily requirement is for breakfast;
10% allocated for second breakfast;
40% shown at lunch;
10% falls on an afternoon snack;
10% should be consumed at dinner.

All essential nutrients must be supplied in certain proportions in relation to each other and controlled in volume:

Proteins are the basis of the basics of the diet, an important "building material" involved in the formation of tissues and organs of the fetus. The daily norm ranges from 90-130 g (2 chicken eggs, 0.5 kg of cottage cheese, 0.1 kg of fish or meat).
Carbohydrates are the main source of energy. They affect the rate of metabolic processes and raise the level of internal glucose. The daily rate should not exceed 400 g. The excess leads to the growth of the subcutaneous fat layer. The lower limit is 350 g per day.
Fats are one of the most important components of food, a "golden reserve" of energy resources. Their contribution to the organization of a balanced diet is significant. The daily norm is 90-130 g (60 g of butter, 0.4 kg of lean meat, 8 eggs, 0.2 kg of sour cream). Excess fat is dangerous because it is the main cause of weight gain during pregnancy, being stored in the body in reserve.
Microelements. Especially significant is calcium, which is consumed by the body very intensively during pregnancy. This is due to its active participation in the construction of the bones of the child. The daily norm is 1.3 g. The diet during gestation should also contain iron. The daily norm is 18 mg. Among other things, zinc, magnesium and sodium are important.
Fiber is indispensable for the normal functioning of the intestines. Its presence in the diet is of particular importance in the later stages of gestation.

Mandatory points:

dairy products should be included in the diet: up to 200 g of milk (in the absence of allergies), about 200 g of yogurt or kefir, about 150 g of cottage cheese;
the menu should contain cereals cooked from cereals, and pasta from the highest grade of flour. Their consumption will reduce the amount of bread on the menu;
meat should be consumed daily and fish several times a week;
dishes should contain vegetable oils: olive, mustard, linseed;
the lower limit of fluid consumed per day is one and a half liters. A woman should consume not only water - herbal tea is allowed. It is useful to introduce freshly squeezed juices, homemade fruit drinks and compotes, rosehip broth into the menu.

It is better for a pregnant woman to eat at a strictly set time. Breakfast is recommended 1.5 hours after waking up. The last main meal should occur at least 3 hours before bedtime. A clear regimen will improve digestion and will prevent you from gaining extra pounds. You need to eat in equal parts from four to six times a day. This will eliminate the feeling of hunger, will not allow you to overdo it with a portion and reduce the desire to snack on junk food. It is better for a pregnant woman to undereat a little than to overeat!

From fatty foods, products of animal origin, pickles, flour products and pastries from shortbread and yeast dough, cakes with fatty butter creams, sweet carbonated drinks, it is appropriate to refuse.

Women who were overweight before pregnancy should opt for lean meats and low-fat dairy products. “Simple” carbohydrates found in rice, white pastries and sweets can be replaced with “complex” carbohydrates by switching to brown rice, dried beans, whole grain bread. Salt retains fluid in the body, so its consumption should be kept to a minimum.

Products

The following products restrain a woman's body from excessive weight gain, so they should be present on her table daily:

zucchini;
cabbage;
broccoli;
carrot;
pumpkin;
cucumbers;
tomatoes;
green onion.

plums;
apricots;
pears;
apples.

Dried fruits:

raisin;
prunes;
dried apricots.

cherries;
Cherry;
watermelon;
melon;
grape;
kiwi.

Lean Meat:

beef;
Turkey;
rabbit;
hen.

How to cook

Foods for weight loss should be prepared in safe ways. The most acceptable is for a couple. It is good if there is a special device that allows you to save all the useful properties of food. No less useful dishes baked in the oven. Everything can be baked. For this, special paper or foil is used. Quenching is also shown. A useful method of cooking involves a long stay of food on low heat in a container with a lid. Very tasty in this way it turns out to cook meat and potatoes. Do not do without boiling.

Before each meal, a pregnant woman should drink a glass of clean water. This will improve the digestion process and allow you to eat less.

calories

For the healthy development of the fetus, a woman needs 300-400 kcal more than before pregnancy. It is by this amount that the energy costs of her body increase. On average, a pregnant woman should receive from 2000 to 2800 kcal / day. More does not mean good and absolutely not necessary for the normal course of pregnancy.

If a woman in an “interesting position” is shown bed rest, the daily calorie content of the diet is reduced by an average of 20%.

Menu for overweight

In the morning on an empty stomach: a glass of non-carbonated water.
10 minutes later: an apple.
For breakfast: a salad of sweet peppers, cucumbers and tomatoes, kefir or milk porridge (oatmeal, barley, buckwheat) with berries.
For a second breakfast: green or herbal tea, biscuit cookies or a piece of cheese.
For lunch: light soup, fish baked with vegetables or low-fat borscht with a piece of lean boiled meat.
For an afternoon snack: a glass of juice and a couple of walnuts or a glass of kefir with an apple.
For dinner: boiled chicken fillet and a light salad with olive oil dressing or low-fat cottage cheese with kefir and berries.
Before going to bed: grated apple and sugar-free carrots.

Can pregnant women go on a diet

With an excessive set of extra pounds, modern medicine does not exclude the use of pregnant diets that help stabilize weight and exclude its intensive growth. At the same time, doctors draw attention to the fact that bearing a child is not the right time for bold experiments and the use of popular diets. Absolutely forbidden:

Strict restriction in products, starvation and mono-diets are harmful to the woman herself and her child. Exclusion from the diet of certain foods is fraught with insufficient receipt of vitamins and other important substances by the fetus.
Citrus diets, the menu of which is based on the use of tangerines, grapefruit, orange and their juice, develop the likelihood of allergic reactions in the newborn. The chocolate regimen, which involves the use of chocolate, coffee and cocoa derivatives, operates on the same principle.
Modes based on legumes (soybeans, beans, peas) contribute to an increase in protein in the body. Its decay products sometimes cause toxic reactions. Protein diets work similarly, and it is permissible to sit on them only for medical reasons and under the watchful supervision of physicians.
A diet based on blood-thinning berries (currants, strawberries, strawberries, viburnum, raspberries) can harm the fetus and even cause bleeding.
During pregnancy, the use of fat-burning cocktails and drinks to speed up metabolism is unacceptable. They can cause miscarriage.

A diet can be recommended to a pregnant woman in case of an increased level of salt in the body (established by clinical analysis), which leads to the accumulation of fluid in the tissues and the appearance of edema. Also, a doctor can prescribe a diet for pregnant women, aimed at solving a specific problem in a particular woman.

The benefits of diet during pregnancy

Proper nutrition is essential for having a healthy baby.
A special mode helps in maintaining the endurance of the expectant mother.
A special diet helps in the fight against a number of diseases.
Diet for weight loss contributes to the normalization of weight.

Diet by trimester

During certain periods of pregnancy, the mother's body behaves differently. It is important to follow a diet for pregnant women for weight loss that corresponds to the period of fetal development. So it will be possible to exclude the development of health problems and not gain too much.

1 trimester

Extra pounds are gained by women before the 12th week of bearing a child, while the emphasis should be placed not on the quantity, but on the quality of food. The diet should be based on proteins and vitamins. No more than 2000 kcal should be consumed daily.

In the diet of a diet for pregnant women to lose weight, you need to enter:

lean meat;
eggs;
green pea;
white and sea cabbage;
low-fat cheese and cottage cheese;
wholemeal bread;
liver;
freshly squeezed juices.

It is wise to avoid:

canned food;
carbonated drinks;
fast food;
crackers and chips;
coffee;
mustard and vinegar.

Menu by day

Monday

8:00 - muesli with the addition of medium-fat milk.
11:00 - low-fat yogurt.
13:00 - soup on lean broth.
16:00 - vegetable salad with olive oil.
19:00 - boiled rice and stewed cabbage.

8:00 - oatmeal milk porridge.
11:00 - a sandwich with a piece of butter.
13:00 - soup on low-fat fish broth.
16:00 - 100 grams of fat-free cottage cheese.
19:00 - liver with boiled pasta.
21:00 - some seaweed.

8:00 - 100 g of low-fat cottage cheese, green tea.
11:00 - tea with biscuit cookies.
13:00 - soup with vegetables.
16:00 - pear.
19:00 - chicken steam cutlet and mashed potatoes.
21:00 - low-fat yogurt.

8:00 - buckwheat milk porridge, freshly squeezed juice.
11:00 - yogurt.
13:00 - Broccoli and cauliflower soup, a slice of bread.
16:00 - apple.
19:00 - salad of tomato, avocado and spinach leaves, a piece of tuna.
21:00 - cranberry juice.

8:00 - a glass of ryazhenka, a piece of bread with a piece of cheese.
11:00 - orange.
13:00 - boiled pasta, steam cutlet, salad.
16:00 - a couple of walnuts.
19:00 - potatoes baked with sour cream, fish and tea.
21:00 - a handful of dried apricots.

8:00 - cheesecakes, herbal tea.
11:00 - a handful of dried apricots.
13:00 - chicken broth soup, bread.
16:00 - apple and carrot salad.
19:00 - salad with tomatoes and soft cheese with olive oil.
21:00 - a glass of skim milk.

Sunday

8:00 - oatmeal with milk, apple, juice.
11:00 - banana.
13:00 - chicken broth soup, tomato salad, tea.
16:00 - fruits.
19:00 - chicken cutlet, steamed vegetables.
21:00 - a glass of yogurt.

2 trimester

During the period of active growth of the fetus, the woman's body needs additional feeding. The daily diet for pregnant women is 2500 kcal. Starting from the 14th week, you should limit the consumption of sugar and confectionery. Vitamins D and E are important.

spinach;
dairy products;
butter;
egg yolk;
raisin;
sea fish liver.

Should be excluded:

fried and fatty foods;
spicy and smoked;
sausages.

Menu for the week

Monday

8:00 - boiled egg, sandwich with cheese and tomato.
11:00 - cottage cheese and raisins.
16:00 - yogurt.
19:00 - vegetable and avocado salad.
21:00 - a glass of rosehip broth.

8:00 - milk oatmeal.
11:00 - nuts, banana and apple.
13:00 - soup with chicken broth and cauliflower.
16:00 - 100 g of cottage cheese.
19:00 - stew with lean meat.
21:00 - a glass of yogurt.

8:00 - omelet.
11:00 - low-fat yogurt.
13:00 - fish soup.
16:00 - apple.
19:00 - porridge with milk.
21:00 - fruits.

8:00 - cheesecakes with sour cream and raisins.
11:00 - a handful of walnuts.
13:00 - lentil soup.
16:00 - apple.
19:00 - boiled rice and a piece of baked chicken without skin, tea.
21:00 - a glass of yogurt.

8:00 - scrambled eggs and a slice of bread with a tomato.
11:00 - tomato juice.
13:00 - stew with a piece of lean meat.
16:00 - seasonal fruit.
19:00 - boiled pasta and tomato juice.
21:00 - tea.

8:00 - 100 g of cottage cheese, berries.
11:00 - a piece of hard cheese, a loaf.
13:00 - buckwheat, a slice of baked beef, vegetable salad, tea.
16:00 - freshly squeezed juice.
19:00 - baked fish, tomato.
21:00 - a glass of low-fat milk.

Sunday

8:00 - corn porridge in milk, a handful of dried apricots.
11:00 - low-fat yogurt.
13:00 - cabbage soup, cucumber and tomato salad.
16:00 - a handful of nuts or raisins.
19:00 - squash pancakes, sour cream, rosehip broth.
21:00 - a glass of yogurt.

In the second trimester, a woman should be careful with allergen products. Their consumption should be rare. Exotic fruits, citrus fruits and strawberries can be consumed, but if possible in modest portions.

3rd trimester

During this period, it is better not to overeat. Despite the need for carbohydrates, you should not lean on too high-calorie foods. The energy value of food should not exceed 2800 kcal per day.

fruit;
nuts;
vegetable soups;
steam fish;
boiled meat.

Should be excluded:

fats and lard;
fried foods;
yolk;
pickles;
gravy;
vegetable and butter.

In the third trimester, you need to limit your water intake - no more than a liter during the day. The rule also applies to liquid foods, including soups. Several times a week it is useful to arrange fasting days. This will restore the body tone and prepare it for the upcoming birth.

Weekly menu

Monday

8:00 - porridge with milk.
11:00 - dried fruits.
13:00 - soup on vegetable broth.
16:00 - kefir.
19:00 - steam chicken cutlet, buckwheat porridge.
21:00 - fruits.

8:00 - dry biscuits, tea.
11:00 - fruit.
13:00 - boiled pasta, salad.
16:00 - tomato, olives, spinach.
19:00 - dietary pilaf.
21:00 - kefir.

8:00 - sandwich with butter, tea.
11:00 - salad of 1 egg and seaweed.
13:00 - fish soup.
16:00 - 100 g fat-free cottage cheese.
19:00 - a piece of baked lean meat, mashed potatoes.
21:00 - juice.

8:00 - boiled egg, bread, a piece of butter, herbal tea.
11:00 - fruit.
13:00 - borscht.
16:00 - pear.
19:00 - salad with egg, tuna and rice.
21:00 - fruits.

8:00 - low-fat cottage cheese with berries.
11:00 - freshly squeezed orange juice.
13:00 - beef stew with vegetables, tea.
16:00 - dried fruits.
19:00 - rice with carrots and onions.
21:00 - kefir.

8:00 - oatmeal and dried apricots.
11:00 - salmon sandwich.
13:00 - pumpkin soup, a piece of baked chicken breast.
16:00 - fruit juice.
19:00 - rice and a piece of baked fish.
21:00 - ryazhenka.

Sunday

8:00 - cheesecakes and sour cream.
11:00 - a handful of nuts.
13:00 - pasta, fish steam cutlet, vegetables.
16:00 - fruits.
19:00 - cabbage rolls with low-fat sour cream.
21:00 - milk.

Special diets for pregnant women

During childbearing, a doctor may recommend a special diet for a woman, focused on her state of health. The diet of each diet for pregnant women for weight loss is balanced, so nutrition systems help to monitor the number of kilograms gained.

Protein

The diet is high in protein. It is indicated for pregnant women with a rapid set of kilograms, as it helps to control their growth and reduce excess. It is important for a future mother to eat milk, meat, eggs, consuming about 120 grams of protein per day. Carbohydrates are also shown - up to 400 g per day.

Excluded:

sugar;
condensed milk;
cakes;
chocolate;
fresh bread.

The intervals between meals are about three hours.

Chicken and quail eggs are an indispensable source of protein. During pregnancy, cooked “in a bag” are better absorbed. It is not necessary to cover the daily requirement for protein with eggs - they can cause allergies.

The protein diet for pregnant women has obvious advantages:

No strict dietary restrictions.
Improving metabolism.
Burning fat reserves.
Strengthening the uterus and placenta.
Sufficient saturation.

sample menu

It is recommended to make a diet for pregnant women in such a way that the morning starts with carbohydrates, which perfectly saturate and give the body energy to digest food. It is good to make lunch from high-calorie dishes that can relieve hunger for a long time. In the evening, only protein foods are preferred.

1 trimester: bran flakes with milk, a slice of rye bread, tea.
2nd trimester: apple, muesli and yogurt, chamomile tea.
3rd trimester: curdled milk, milk porridge.

1 t-r: milk and biscuit biscuits.
2 tr: ryazhenka, prunes.
3 tr: a piece of cheese, whole grain bread.

1 t-r: soup with weak chicken broth, a piece of baked fish, yogurt.
2 tr: lentil soup, boiled meat, seaweed salad, juice.
3 tr: soup on a weak vegetable broth, tuna salad, a piece of baked chicken breast, rosehip broth.

1 tr: biscuit biscuits and tea.
2 tr: almonds and banana.
3 tr: yogurt and apple.

1 t-r: rice, a piece of baked meat, milk pudding.
2 tr: grilled fish, tomato, yogurt.
3 tr: rice, boiled fish, fermented baked milk.

Before bedtime

1 tr: kefir.
2 tr: fat-free kefir.
3 tr: fat-free kefir.

The diet can only be used under the supervision of a doctor, as excessive protein intake and the desire to lose weight can result in an increase in the load on the liver and kidneys.

When to Stop

The protein diet is stopped when:

unpleasant symptoms from the gastrointestinal tract;
increased sweating;
cloudy urine;
skin itching;
increased irritability;
dizziness.

Remarkable! A protein-vegetable diet is a type of protein diet. In some cases, it is easier to carry. The regime involves the alternation of fish, meat and vegetable days. As a rule, protein foods are consumed for several days, the next two days you need to eat vegetables and fruits. The benefits of the nutrition system are based on a greater intake of minerals, vitamins and antioxidants needed by a woman and a baby. The diet is suitable for a slight correction of the weight of a pregnant woman.

Salt-free

For normal health, a person needs to consume up to 5 g of table salt daily. Most people exceed the norm by several times. As a result, fluid accumulates in the body, weight gain occurs, the development of diseases of the kidneys, liver and cardiovascular system. For pregnant women, excessive salt intake is fraught with high blood pressure and the appearance of edema. Salt during childbearing should be limited, and in some cases a salt-free diet is indicated.

The essence of the diet is to avoid foods high in salt. With the right selection of the components of the diet menu for pregnant women to reduce weight, there will be no lack of salt in the body.

You can use:

fruit;
greenery;
bread (no more than 200 g);
eggs (no more than 2);
butter (about 10 g);
lean beef;
fish;
milk and cottage cheese;
kefir with a small% fat;
jam;

Prohibited:

roast;
acute;
smoked;
fatty;
sour;
marinades;
pickles;
pork and lamb;
confectionery.

Menu for the day

Morning: 100 g of porridge, scrambled eggs from a couple of eggs, 100 g of cottage cheese, fruit drink.
Snack: 150 g yogurt with fruit.
Lunch: 200 g of baked meat or fish, vegetable salad with legumes, compote.
Snack: 100 g baked apples or dried fruits.
Evening: soup-puree from vegetables (you can stew), a piece of bread, smoothies.
Before going to bed: a glass of kefir.

At first, a salt-free diet may seem too tough. To rid food of freshness, you can use sea salt, adding salt to dishes at the very end of cooking or just before serving.

Hypoallergenic

According to experts, an allergy is formed in a child already during his stay in the mother's body due to her intolerance to certain products. A doctor can determine a hidden allergy in a woman by the presence of extra pounds, preeclampsia and edema. In the presence of such problems, the pregnant woman is prescribed a special hypoallergenic diet.

The following are subject to exception:

seafood;
eggs;
nuts;
milk;
a fish;
red and black caviar;
tomatoes;
chocolate;
Strawberry;
raspberries;
citrus;
hen;
sweets;
pickles;
spicy dishes;
canned food.

Approved for use:

lean meat;
cereals;
vegetables and fruits of soft color (cucumbers, zucchini, potatoes, cabbage, yellow and green apples, pears);
mushrooms;

In limited quantities, it is allowed to use sour cream, pasta and bakery products made from premium flour.

Menu for the day

Breakfast: oatmeal porridge on the water, a slice of wheat bread, an apple.
Snack: a glass of plain yogurt.
Lunch: vegetarian soup, rabbit meat steam cutlet, cauliflower salad, compote.
Snack: fruit.
Dinner: a salad of allowed vegetables with vegetable oil, stewed potatoes, a piece of boiled beef, tea.
Before going to bed: kefir.

A decrease in hemoglobin (anemia) during the period of bearing a child can be caused by various reasons. In any case, iron deficiency is dangerous, as it negatively affects the body of the mother and fetus. To normalize the condition of a pregnant woman, a special diet is useful. Its essence is a varied healthy diet rich in vitamins and microelements. The diet of this diet for pregnant women cannot be imagined without proteins. Fat intake should be reduced. Carbohydrates - no more than 500 g per day.

Shown:

almond;
apricots;
pork and veal liver;
turkey meat;
veal;
cocoa;
spinach;
egg yolk;
stale bread.

The appetite of a pregnant woman with low hemoglobin can be somewhat suppressed, which is why it is recommended to take vegetable, meat and fish soups. It is recommended to add various sauces and salt to the main dishes. You can take about 40 g of butter and 30 g of vegetable oil, no more than 50 g of sugar.

Should be excluded:

citrus;
seafood;
raspberries and strawberries;
chocolate;
mushrooms.

Menu for the day

Breakfast: buckwheat porridge, boiled meat or fish, soft-boiled egg.
Second breakfast: beetroot and carrot salad, rosehip broth.
Lunch: soup with turkey heart and meat broth, bread, cottage cheese, fruit.
Afternoon: berries.
Dinner: vegetable stew, a piece of baked meat, tea.
Before going to bed: a fermented milk product.

Contrary to popular belief about the benefits of eating under-processed meat and offal with low hemoglobin, such experiments during pregnancy are unacceptable!

carbohydrate

Carbohydrates are a source of energy that a pregnant woman needs for normal gestation and an important element of a healthy diet. They are perfectly absorbed, prevent the accumulation of toxins and body fat.

The essence of the nutrition system is the use of "complex" carbohydrates, that is, fiber and pectins. They contain few calories, but promise satiety. The diet helps to normalize the weight of a pregnant woman by accelerating metabolic processes.

“Simple” carbohydrates are excluded from the diet for pregnant women:

confectionery;
not whole grain cereals;
sweets;
white flour bread;
grape;
bananas.

legumes;
cottage cheese;
whole grain cereals;
Brown rice;
pasta from durum wheat combs;
vegetables and fruits.

Menu for the day

Morning: milk porridge (buckwheat, oatmeal, rice), egg, cheese sandwich, fermented baked milk.
Snack: peach or apple.
Day: cabbage stewed in meat broth, vegetable salad with low-fat sour cream, apple juice.
Snack: 100 g cherries or gooseberries.
Evening: boiled fish, cottage cheese with fruits, compote.

With toxicosis

Toxicosis occurs due to the fact that the mother's body perceives the fetus as a foreign object and forms antibodies to its own cells. As a result, there is a violation of the work of important organs and systems, and health deteriorates. Also, the development of toxicosis has chronic diseases of the gastrointestinal tract and liver. The problem often overtakes emotionally unstable women.

There are several degrees of toxicosis:

I - urge to vomit occurs up to five times a day. Weight loss is up to three kilograms;
II - vomiting about ten times a day. Weight loss over a two-week period is up to four kilograms;
III - vomiting occurs up to twenty-five times a day. The weight loss is over ten kilograms.

Toxicosis can be early, manifesting in the first trimester, and late (preeclampsia), occurring after the 35th week of pregnancy.

Diet in the early stages

Food should be fractional. The stomach is better at accepting small portions that do not cause it to stretch. Frequent eating does not overstimulate the hunger center.
Toxicosis imposes a ban on fatty high-calorie foods. Products should be easily digestible, without requiring significant efforts from the digestive tract.
Breakfast is required. At the same time, it is not necessary to eat fully. The ideal solution is fruits that are easy to digest and provide sufficient glucose levels for good health.
It is desirable to refuse soups, especially those cooked in meat broth. The combination of liquid and solid food in one meal will cause vomiting. Tea "in a bite" with cookies is excluded for the same reason.

Shown:

vegetables: tomatoes, pickles, fresh cabbage, carrots, cauliflower, zucchini, broccoli, beets, eggplant, potatoes;
fruits: lemons, cherries, strawberries, apples, oranges, plums, cranberries, kiwi;
protein: boiled chicken fillet, boiled eggs, low-fat fish, hard cheese;
fats: butter and vegetable oil;
cereals: rice, buckwheat, millet.

Bread can be eaten little by little, after drying it in an oven or toaster.

Nutrition for gestosis

The best prevention of late toxicosis of pregnant women is moderate food intake. Pickles, marinades and smoked meats are categorically not recommended. When choosing a power system, doctors recommend following the following rules:

the amount of salt cannot exceed 5 g;
no more than 800 ml of liquid should enter the body;
the diet should be rich in proteins;
food must contain natural vitamins, in winter-spring time - enriched with vitamin complexes.

Sample daily menu

First breakfast:

boiled fish (150 g);
boiled potatoes (200 g);
fresh carrots (80 g);
1 boiled egg;

Lunch:

cottage cheese (150 g).

beetroot with sour cream (300 g);
buckwheat porridge (200 g);
steam cutlet (60 g);
200 ml compote.

seasonal berries (300 g).

boiled fish (200 g);
vinaigrette (300 g).

Before bedtime:

200 ml of kefir.

Up to 200 g of rye or 100 g of wheat bread is allowed per day.

Unloading diet menu for pregnant women

Fasting days are usually called periods in which there is a restriction of the volume and variety of products. The emphasis is on low-calorie food, which rids the body of toxins and toxins, helps to correct weight. Short-term food restrictions during pregnancy are prescribed by a doctor to stimulate metabolic processes and increase the consumption of fat reserves. They help restore the functioning of the digestive system, speed up metabolism, and reduce swelling. In one unloading day, a pregnant woman can lose up to 800 grams of weight.

Unloading diet is indicated for pregnant women with:

swelling of the legs;
increased blood pressure;
rapid weight gain;
shortness of breath while walking;
problems with the liver and kidneys.

Unloading rules

Food restrictions are only allowed after the 28th week of pregnancy.
Rest of the stomach is necessary once a week or ten days.
To avoid a deficiency of vitamins and nutrients, it is recommended to combine different unloading options.
Unloading must occur on the same day of the week.
Chewing food should be thorough and slow.
The daily portion of products should be divided into several doses (5-6).
It is important to eat at clearly defined time intervals, which will help to avoid feeling hungry.
You need to consume at least 2 liters of water per day.
In the evening before unloading, you should refrain from heavy food. Dine no later than seven o'clock in the evening.

The energy value of the diet of a pregnant woman during unloading should not be less than 1500 kcal.

All-in-One Diet for Weight Loss

Breakfast: 150 g fat-free cottage cheese, fresh pear, a cup of tea.
Second breakfast: 200 g low-fat yogurt, fresh berries.
Lunch: soup on a light broth, steam minced chicken cutlet, fresh cucumber.
Snack: half a glass of light yogurt, a handful of dried fruits.
Dinner: 100 g boiled low-fat fish, vegetable salad.
Before going to bed: a couple of prunes, half a glass of yogurt.

"Full" unloading days

It is permissible to carry out unloading diets on nutritious foods 1 time in 7 days, but for medical reasons it is sometimes allowed to repeat unloading every 4 days. The energy value of the diet does not exceed 1000 kcal.

Diet options for pregnant women for weight loss, indicating the food needed for the day:

Meat and vegetables: 400 g lean meat, 800 g fresh vegetables. Before going to bed, you can drink a glass of low-fat kefir.
Seafood and vegetables: boiled seafood in the amount of 0.5 kg, stewed vegetables in the amount of 800 g. Unsweetened tea is allowed.
Potatoes: 1 kg of boiled potatoes and a few glasses of low-fat kefir.
Yogurt and fruits: 1.5 kg of domestic fruits, low-calorie yogurt (300 g).
Berries and cottage cheese: 800 g of any berries, 400 g of fat-free cottage cheese. You can drink unsweetened coffee without caffeine.

Monounloading for weight loss

Mono-fasting day involves the use of one product. The goal is to give a complete rest to the digestive system. The energy value of the diet is low, so mono-unloading can be repeated only after 10 days and only after consulting a doctor.

Vegetable or fruit: during the day it is allowed to eat 1.5 kg of fresh vegetables or fruits. As an additive to salads, it is allowed to use a little vegetable oil.
Compote: during the day you can drink 1.5 liters of compote from 100 g of dried fruits and 1 kg of fresh apples. It is allowed to add no more than 3 tablespoons of sugar to the finished product.
Dairy: per day you can drink 1.5 liters of milk, yogurt or fermented baked milk with a fat content of not more than 1.5%.

Interesting to know! Dairy diet (unloading) is very good for pregnant women who suffer from lack of appetite. Milk is food and liquid at the same time. A delicious milkshake will saturate and cheer you up.

Buckwheat unloading

Buckwheat is one of the healthiest cereals. Its grains contain iodine, magnesium, iron, potassium and a whole range of vitamins. In addition, buckwheat contains lysine, an amino acid that is not synthesized by the body and is necessary for better absorption of calcium. Buckwheat well strengthens the walls of blood vessels, cleanses the intestines from heavy deposits and toxins.

A fasting day on buckwheat is very useful for pregnant women: in addition to getting rid of excess weight, cereals promise to replenish the body's reserves with microelements, raise hemoglobin levels and improve digestion.

To preserve the beneficial properties of buckwheat, it is recommended to abandon its cooking. A glass of cereal should be placed in a thermos and pour boiling water, let it brew overnight. The next morning, the porridge is divided into portions and consumed throughout the day. To make it easier to endure an unusual regimen, pregnant women can supplement the menu with a glass of kefir or a couple of apples.

Kefir

Fasting day on kefir allows you to get rid of everything superfluous and normalize the stool, which is especially useful for pregnant women suffering from constipation. You can use only fresh kefir. For a day, 1.5 liters of a fermented milk drink with a fat content of 1.5% and 600 grams of cottage cheese are taken. It should be consumed in 6 doses. With a noticeable feeling of hunger, it is allowed to eat a few tablespoons of wheat bran.

How to eat the next day

Abundant consumption of food the next day after unloading is unacceptable. After “cleansing” the pregnant woman’s menu should be light, otherwise the lost grams will return, discomfort will arise again.

Breakfast is best with low-fat yogurt, boiled eggs or a serving of milk oatmeal.
For lunch, you should eat protein-rich foods: lean beef or lean fish. You need to combine protein foods with fiber, so a vegetable salad is recommended as a side dish.
As an evening meal, boiled meat or granular cottage cheese is suitable.

Contraindications

Fasting days are contraindicated for pregnant women with the following diseases:

diabetes;
food allergy;
chronic diseases of the gastrointestinal tract;
endocrine pathologies.

Healthy Recipes

Vegetarian soup

Ingredients:

cabbage (three hundred grams);
celery root (one piece);
carrots (one piece);
potatoes (two pieces);
onion (one piece);
parsley;
vegetable oil (four tablespoons);
litere of water;
some salt.

Chemical composition of 100 grams:

proteins - 0.72 g;
fats - 4.3 g;
carbohydrates - 3.8 g.

Cooking:

Chop the cabbage, peel and chop the potatoes, cut the rest of the vegetables into cubes (the onion into half rings), finely chop the greens.
Send carrots, onions, celery root to a pan with oil, add water, simmer for 15 minutes.
Add cabbage, potatoes to the pan and continue to simmer.
Send the prepared vegetables to the pan, pour boiling water, salt. Cook no more than five minutes after boiling.
When serving, decorate with herbs.

Potato-curd casserole

Ingredients:

potatoes (two hundred grams);
low-fat cottage cheese (thirty grams);
a quarter of an egg;
butter (five grams);
sour cream (twenty grams).

Chemical composition:

proteins - 10.5 g;
fats - 12 g;
carbohydrates - 35.7 g.

Cooking:

Wash potatoes, peel, cut into slices. Boil until done. Drain water, mash potatoes.
Grind cottage cheese, combine with potatoes, add egg and butter. Mix.
Put the potato-curd mass on a baking sheet sprinkled with breadcrumbs. Smooth and brush with sour cream. Bake until golden brown.

Salad of beets and green peas

Ingredients:

beets (two hundred grams);
canned peas (sixty grams);
vegetable oil (ten grams).

Chemical composition:

proteins - 2.4 g;
fats - 5 g;
carbohydrates - 11.7 g.

Cooking:

Boil the beets (one hour), dip for half an hour in cold water, then peel and grate.
Remove the liquid from the peas.
Mix beets and peas, season with oil.

White cabbage and seaweed salad

Ingredients:

frozen seaweed (thirty grams);
green onions (ten grams);
white cabbage (thirty grams);
fresh cucumber (thirty grams);
vegetable oil (five grams).

Chemical composition:

proteins - 1 g;
fats - 5 g;
carbohydrates - 2.7 g.

Cooking:

Dip the seaweed in cold water until completely defrosted. Finely chop. Boil in lightly salted water for about 15 minutes. Cool down.
Chop the white cabbage, chop the cucumbers into strips, chop the onion.
Combine the components, add vegetable oil.

Milk porridge corn

Ingredients:

corn grits (sixty grams);
milk (seventy grams);
water (seventy grams);
sugar (five grams);
some salt;
a little butter.

Chemical composition:

proteins - 6.8 g;
fats - 7.4 g;
carbohydrates - 51.6 g.

Cooking:

Pour the cereal into boiling water and cook for about 25 minutes. Drain excess liquid and add milk.
Put salt, sugar into the porridge. Cook until thickened.
Add oil before serving.

Sports to keep fit

It has been proven that the children of mothers who played sports during pregnancy develop faster. Physical activity is also useful for the figure of a woman expecting a baby: a sedentary lifestyle of a pregnant woman can lead to a rapid increase in body weight and the development of edema. Another issue is the load capacity.

For expectant mothers, the following activities are unacceptable:

aerobics;
jumping;
skiing;
diving;
a ride on the bicycle.

Exercises based on stretching the abdominal muscles, inverted yoga asanas, swings and a strong back bend are dangerous.

For good health and maintaining a figure, experts recommend that pregnant women take walks more often and take a closer look at one of the following areas:

Swimming

Useful for pregnant women during all nine months. During swimming, blood circulation improves, lungs are trained, muscles are strengthened. The load on the spine is minimal, which is especially necessary in the second half of pregnancy. Swimming is a great opportunity to keep the body in good shape.

Important! While visiting the pool, it is important for pregnant women to use tampons, especially if there is a predisposition to inflammatory diseases of the vagina.

Pilates

If you can find an experienced trainer, Pilates will be the best preparation for childbirth. In addition, this is the first step to quickly restore the figure after the birth of a child. Thanks to the exercises, flexibility increases, the back strengthens. A woman learns to feel her body, to hear it.

Gymnastics

Special groups for pregnant women offer special exercises that not only prevent weight gain, but also help with toxicosis. A half-hour session relieves nagging pain in the lower back, eases the load on the back and prepares the chest for lactation.

Yoga

Yoga is especially necessary for women who were familiar with it to the “interesting position”. You need to choose exercises adapted for pregnant women, and engage only under the supervision of a trainer.

Before starting any training, it is important for a pregnant woman to obtain permission from the observing gynecologist!

Diet for pregnant women. Nutrition during pregnancy: how to balance your diet Nutrition for weight loss during pregnancy

Is it harmful for pregnant women

Nutrition principles

What can't be eaten

Sample diet for a week

The essence and general rules of the diet

Prohibited Products

Diet in the first trimester

Sample menu for 1 trimester

Diet in the second trimester

diet for overweight

Diet for edema

Diet for constipation

morning sickness

Heartburn during pregnancy

Diet recipes during pregnancy

Vegetable salad with cheese

conclusions

What to focus on?

What to exclude from the diet?

The essence of diet during pregnancy

Allowed and prohibited foods during pregnancy

Menu

Diet recipes during pregnancy 2nd trimester

The dangers of being overweight

A balanced diet for weight control

Can pregnant women go on a diet

Diet by trimester

1 trimester

2 trimester

3rd trimester

Special diets for pregnant women

Protein

Salt-free

Hypoallergenic

carbohydrate

With toxicosis

Diet in the early stages

Nutrition for gestosis

Unloading diet menu for pregnant women

Unloading rules

All-in-One Diet for Weight Loss

"Full" unloading days

Monounloading for weight loss

Buckwheat unloading

Kefir

How to eat the next day

Contraindications

Healthy Recipes

Sports to keep fit