Nutrition advice for expectant mothers. Menu for pregnant women for every day, for a week, for trimesters. All-in-One Diet for Weight Loss

If you do not want to develop late toxicosis, and your fetus has oxygen deficiency or weak labor activity, then you will have to think about your weight.

Diet menu for expectant mothers

To ensure the health of you and your child, follow the following diet:

flour products: no more than 150g per day.

Soup: up to 200g per day.

Meat products: no more than 150g per day.

A fish: It is better to use low-fat types of fish and no more. Than 150g per day.

Milk products: milk - up to 200g per day. Low-fat non-acidic cottage cheese - from 100 to 200g per day. Light and unsweetened yogurts, low-fat kefir and yogurt - also about 100-200g per day.

Eggs: 1-2 per week - in the form of an omelette or soft-boiled.

Fats: If you like to add vegetable oil to your meals, then limit yourself to 15g per day. Unsalted butter or ghee is also allowed.

Pasta and cereals: pasta is allowed to be added to the soup. It is recommended to use them as a side dish only if you are not going to eat bread products that day. The same goes for cereals.

Vegetables: fresh cucumbers, any kind of cabbage, pumpkin, zucchini, bell pepper, tomatoes, lettuce. You can use grated carrots, earthen pear, kohlrabi. In the use of beans, beets, radishes and green peas, you need to be careful, and green onions, dill and parsley should be used exclusively as seasonings for dishes.

Snacks: salads from raw and washed pickled vegetables, vinaigrettes, fish or meat aspic.

Sauces: you can use milk-fruit or bechamel without breading.

Spices: parsley, dill, cinnamon, cloves, bay leaf.

Fruits and berries: boiled or raw sweet and sour varieties, as well as compotes made from them.

Sweets: With rapid weight gain, it is better to give up sweets.

Beverages: vegetable, berry and fruit juices (it is better to dilute them with boiled water), also tea with milk and rosehip broth.

Interesting information about the diet for pregnant women

There is no single weight gain norm for everyone - this is an individual matter. But to find out if your weight is out of the normal range, use formula: weight (kg) divided by height in meters squared. If the resulting number is between 19.8 and 30, then your weight can be considered normal. If less, then you can add another 11 to 14 kg. If you are expecting twins, then you can add from 13 to 17 kg.

Attention should also be paid to weight gain rates: the first two months - half a kilogram, closer to the 20th week it will be normal to gain from 3-5 kg, and the total weight gain on the 40th week can be from 9 to 15 kg.

Also, future young mothers should use the following healthy eating tips:

• It is better to leave the table with a feeling of slight hunger.
• Food on the scale of a day or a week should be varied, but on the scale of one meal - vice versa. So, do not arrange a "holiday of the stomach" during the holidays and eat many different dishes at one time.
• Fruits, berries and vegetables should be a constant companion of your table.
• You should not lean on food as soon as you wake up, or 2-3 hours before you go to bed, and 4-5 hours should pass between meals.
• You shouldn't snack.
• Eliminate fast food, condensed milk, ice cream, mushrooms, potatoes, spicy foods, coffee, as well as ketchup and mayonnaise from the diet.

If you happen to gain excess weight during pregnancy, something needs to be done about it. Excess weight in a pregnant woman is associated with a risk of developing late toxicosis (edema, increased blood pressure, the appearance of protein in the urine), fetal hypoxia, excessive weight of the child, which will complicate the process of childbirth, and there may also be a weakness in labor activity.

Diet for pregnant women by day

If it was not possible to keep the weight within the normal range, in order to lose weight, you will have to resort to a diet for pregnant women. Such a diet can be followed throughout pregnancy - from 1 to 3 trimesters.

Monday

• breakfast: scrambled eggs with herbs, a glass of milk, a few fruits or berries;
• lunch: grated carrot salad with apple and sour cream, fruit juice;
• dinner: fresh cabbage and carrot salad seasoned with sunflower oil, soup with meatballs in vegetable broth, mashed potatoes with boiled chicken and green peas, dried fruit compote;
• afternoon tea: cookies, rosehip broth, apple;
• dinner: stewed fish with onions, vegetable garnish, kefir;
• overnight: low-fat and unsweetened yogurt.

Tuesday

• breakfast: cottage cheese with nuts, raisins and sour cream, banana, tea with milk;
• lunch: kefir, boiled egg, apple;
• dinner: vegetable salad with sunflower oil, vegetarian borscht, meat or fish meatballs with buckwheat, fruit juice;
• afternoon tea: rosehip broth, fruit salad seasoned with yogurt;
• dinner: pancakes with boiled beef and fried onions, green salad, jelly on natural juice;
• overnight: kefir.

Wednesday

• breakfast: oatmeal porridge with milk or muesli, rye bread and cheese sandwich with butter, fruit juice;
• lunch: cheese mass, milk;
• dinner: vinaigrette (without pickles), green cabbage soup with sour cream, beef stroganoff with sour cream sauce and pasta, tea with a slice of lemon;
• afternoon tea: rosehip broth, fresh berries with sugar;
• dinner: fish cutlet and boiled carrot puree, kefir;
• overnight: yogurt.

Thursday

• breakfast: pancakes from carrots and zucchini, boiled egg, milk;
• lunch: processed cheese with rye bread, fruit juice;
• dinner: oatmeal soup, meat cabbage rolls with rice, beetroot salad, apples with sour cream, dried fruit compote;
• afternoon tea: apple, rosehip broth;
• dinner: boiled chicken with mashed potatoes, vegetable salad with sour cream;
• overnight: kefir.

Friday

• breakfast: buckwheat porridge with milk, sandwich with cheese and butter on rye bread, milk;
• lunch: boiled egg, fruit juice;
• dinner: vegetable salad with vegetable oil, vegetarian borscht with sour cream, steamed beef cutlet with boiled rice, coffee with milk;
• afternoon tea: fruit salad seasoned with yogurt, rosehip broth;
• dinner: vegetable stew with sour cream, doctor's sausage, kefir;
• overnight: yogurt or fruit juice.

Saturday

• breakfast: cottage cheese casserole, fruit juice, cheese and butter sandwich on rye bread;
• lunch: boiled egg, milk, berries or fruits;
• dinner: grated apple and carrot salad with sour cream, vegetable soup in meat broth, fish cake with potatoes, cocoa with milk;
• afternoon tea: rosehip broth, fruits or berries with sugar;
• dinner: buckwheat porridge with milk, fruit jelly;
• overnight: kefir.

Sunday

• breakfast: omelet with herbs and tomatoes, sandwich with cheese and butter on rye bread, milk;
• lunch: curd mass with raisins, fruit juice;
• dinner: green vegetable salad with vegetable oil, vegetable broth with sour cream, boiled chicken with beans and butter, herbal tea;
• afternoon tea: fruits, rosehip broth;
• dinner: cabbage cutlets, apple salad, beets with sour cream, kefir;
• overnight: milk.

If weight is gaining at a rapid pace, despite all efforts, you can arrange fasting days throughout pregnancy, approximately every 7-10 days.

The most common unloading diets for pregnant women are kefir, apple and cottage cheese days. During the kefir day, you need to drink 1.5 liters of kefir per day. With an apple diet, you can eat up to one and a half kilograms of apples, distributing this amount into 5-6 meals throughout the day. If you decide to have a cottage cheese day, eat 600 grams of cottage cheese, use 2 cups of tea without sugar as a drink.

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M Many parents would like to plan the gender of their unborn child in advance. Who wants to have a girl, and someone a boy. But not always everything depends on our desires. But it turns out that you can still influence the sex of the child with the help of ... proper nutrition. Are you surprised? And in fact, everything is so. So, if you want, thanks to this material you will be able to influence the gender of your baby yourself. I would like to say a few general words about the fact that, according to statistics, the majority of "restless" mothers, with problems and worries, often have boys. But women are calm and happy, as a rule, they delight their relatives with girls. As for nutrition, for the birth of a girl, you need to eat more dairy products, vegetables (especially radishes). Cocoa, nuts and grapefruits are also useful. Water procedures before making love are carried out with lemon juice or a weak solution of vinegar.
If you want to give birth to a defender, then you need:
a) introduce a lot of meat, potatoes, dried fruits, bananas and legumes into the diet of the expectant mother;
b) 15-20 minutes before making love, a woman should conduct water procedures with a solution of soda.

Now let's talk more specifically about the diet, or diet for a woman who would like to have a boy.

Notes:

4) Carbonated drinks, canned juices and Pepsi-Cola, sausages, ham, smoked meats, roasts, salted and canned fish, crayfish and shrimp, all cheeses, ice cream, ordinary breads and industrial confectionery products, corn and canned vegetables are not recommended, fried potatoes, raw tomatoes, lentils, salted dried fruits, plums, apricots, cherries, bananas, oranges, currants, melons. Salt, yeast, soda, olives, margarine, spicy sauces, all preservatives.

But what set of products is needed for expectant mothers who dream of girls.

Notes:
1) Follow a diet if it is easily tolerated and does not conflict with medical prohibitions on certain types of products. (eg allergies)
2) Sugar, honey, spices, jam, fragrant herbs are useful.
3) Avoid salty foods
4) Carbonated drinks, canned juices and Pepsi-Cola, sausages, ham, smoked meats, roasts, salted and canned fish, crayfish and shrimp, all cheeses, ice cream, ordinary breads and industrial confectionery products, corn and canned vegetables are not recommended, fried potatoes, raw tomatoes, lentils, salted dried fruits, plums, apricots, cherries, bananas, oranges, currants, melons. Salt, yeast, soda, olives, margarine, spicy sauces, all preservatives.

Boy or girl? Future parents are very concerned about this issue. Using this table, you can calculate the gender of the unborn child. (an ancient Chinese table for determining the sex of a child by the time of conception.) The first column of the table indicates the age of the mother, and the second month of the year.

Knowing in which month the boy indicated in the table (+) or the girl (-) will be born, you can plan the time of conception.

You are going to be a mother. What is the most amazing and wonderful time that a woman can experience in her life. A new life is born in it, which must be taken care of from the first minutes of pregnancy. Much for the health of a pregnant woman depends on the correctness of her diet. All organs and systems of a woman during pregnancy restructure their work so that optimal conditions are created for the development of the child. This requires an additional amount of energy, which must be delivered by additional and improved nutrition, an increase in the amount of proteins, fats and carbohydrates. With a deficiency of essential nutrients in the body of a pregnant woman, a delay in intrauterine development of the fetus, improper formation of its tissues and a number of other disorders can occur. The diet in the first half of pregnancy should contain 110 g of protein per day; in the second half - 120 g; it is better to limit the carbohydrate content to 300-400 g, fats to 80 g. The daily caloric intake should be 2400 kilocalories in the first half of pregnancy and 2800-3000 kilocalories in the second half. Proteins of animal origin are found in large quantities in meat, cottage cheese, milk, eggs, and fish. Vegetable proteins, especially useful for pregnant women, are found in foods such as soy, potatoes, and wheat. especially a lot of them in sprouted grains. Of the fats used, 40% should be of vegetable, not animal origin. The nutritional value of vegetable fats is higher due to the presence of unsaturated fatty acids in them, which are not reconstituted in the body. There are a lot of them in vegetable oil, in green peas, soybeans. Fats contain in soluble form vitamins A, D, K, E, necessary for the body.
Vitamin A is found in egg yolk, dill, green onions, carrots, rose hips, apricots, fish oil.
Vitamin E - in oats, corn, wheat, green vegetables, vegetable oil, peas, lettuce.
Vitamin D is cod and beef liver, butter, egg yolk, salmon, halibut.
Vitamin K - parsley, tomatoes, green peas, spinach, lamb, pork.
An approximate set of products for one day in the second half of pregnancy.
Rye bread - 100-150 g
Wheat bread - 150-200 g
Milk - 200 ml
Butter - 40 g
Vegetable oil - 30 g
Egg 1 pc
Sugar - 40-50 g
Meat or fish - 200 g
Fresh fruits - 150-200 g
Dry fruits - 50 g
Potato - 400 g
Vegetables - 200 g
Cereals - 50 g
Flour - 30 g
Sour cream - 30 g
Tea, coffee, cocoa - 3-7 g

Sample menu for a week during pregnancy.

In fact, as such, there is no diet for pregnant women - losing weight during pregnancy is completely inopportune. However, a balanced diet, necessary for every pregnant woman, requires natural adjustments. And precisely because you need to eat right, nutritionists offer expectant mothers a balanced diet for the full development of the baby.

Today we will tell you how to balance and regulate your diet in order to take care of yourself and the health of your baby. How to avoid extra pounds after pregnancy, and what sweets should be preferred during pregnancy!

☀ Consider every piece! It must be remembered that the most important thing is the quality, not the quantity of food taken. Pregnancy is a great opportunity to introduce a balanced diet into your life forever.

☀ The main thing is usefulness! Replace the bun with whole grain bread and the chips with a baked potato in their skins. And there are many such examples. Sometimes it is necessary to sacrifice taste in favor of the naturalness of the product.

☀ Starving woman makes her child starve! Conventional diets for weight loss during pregnancy are unacceptable. Your child needs regular and proper nutrition.

☀ Variety! Your daily menu should be designed in such a way that it contains proteins, fats, carbohydrates, as well as the necessary vitamins and other trace elements. This is the best way to get all the necessary nutrients.

☀ Carbohydrates contribute to weight gain, but they are necessary! Solving this problem is quite easy. Include more complex carbohydrates and fewer simple carbohydrates in your diet. The latter are the most insidious enemies of a good figure. In our case, the best sources of complex carbohydrates are fiber and starch. Simple carbohydrates can be obtained from fruits.

☀ Sahara fight! These are empty calories that you absolutely do not need at this period. Do you want something sweet? At your disposal are all the same berries and fruits - fresh and dried.

☀ The simpler the better! An old Japanese proverb says: "Good food remembers where it came from." In other words, the shorter and easier the path of the product from the "raw materials" to the finished dish, the higher its nutritional value. How to use it? For example, instead of canned green peas, always choose fresh or frozen.

☀ More fun together! Dieting alone is a chore. Therefore, so that the diet is not a burden to you, the rest of the family must support you. Firstly, it will be much easier psychologically. And secondly, it will save you from having to cook two meals a day. In addition, a healthy diet will only benefit them J.

☀ Bad habits can "kill" the best diet! Forget about alcohol, cigarettes and other stimulants!

Diet menu for pregnant women

The diet menu should include the following products:

Vegetables and fruits, rich in fiber, which is found in significant amounts in cabbage, lettuce, pumpkin, sweet corn, green beans, and also in avocados. Fiber plays an important role in digestion and bowel cleansing, so during pregnancy, you should definitely include it in your diet, especially in the third trimester.

Fresh colorful vegetables, fruits and berries. They will not only become a source of important trace elements and vitamins, but will also cheer you up with a juicy color.

oily fish, such as mackerel, herring, tuna contains essential fatty acids omega-3 and omega-6. They are responsible for the immunity of the future baby, his psychomotor state and emotional stability, and also prevent allergic reactions in the child, prolonged labor, bleeding and postpartum depression in the mother.

Elements of omega-3 and 6, along with fish, contain fish oil and vegetable oils (soybean, corn, cedar). Oils must be unrefined (scented).

Foods Containing Vitamin E(nuts, green parts of vegetables and a number of wild plants, unrefined vegetable oils), since it is he who helps to absorb fatty acids, so vegetable oils in your menu will be very useful. Such oils should not be subjected to heat treatment, because vitamin E is destroyed when heated.

Seafood(if there is no intolerance) are a valuable source of such important trace elements as zinc, calcium, phosphorus, sodium, iron. Include them in your diet, and you will get more than half of the nutrients naturally.

A pregnant mother can make a menu for a diet on her own, since the range of allowed products is very wide.

What should pregnant women avoid?

A number of foods that need to be excluded from the diet of a pregnant woman:

• fresh bread, confectionery (pastries, cakes), sweets;
• ice cream, milkshakes;
• fatty meats, fish and poultry;
• spicy, fried, smoked food;
• fast food;
• preservatives, dyes, flavor enhancers (sweet carbonated drinks, semi-finished products);
• mushroom dishes;
• alcohol;
• strong tea and coffee (replace with green tea or herbal decoctions);
• sour-milk products with high fat content (cottage cheese, sour cream, cream, cheeses).

Pregnancy nutrition rules

The nutrition of a pregnant woman should be different from the nutrition of a woman in her usual state. The expectant mother eats more often, but in small portions, because the growing uterus puts pressure on the organs and they become smaller.

There should be 4-5 meals per day, and from the end of the second trimester - 5-7.

For breakfast and lunch it is better to eat meat, fish, cereals, and in the afternoon milk, cottage cheese, sour cream, cheese and vegetable products.

Eat your last meal 2-3 hours before bed.

When compiling a diet for pregnant women by the day, it must also be remembered that during pregnancy spicy, salty, fatty, fried smoked, canned, pickled and sour foods are not allowed. Such foods are harmful to the gallbladder and liver.

When compiling a diet during pregnancy by day, you need to take into account an important principle: simplicity and usefulness. It is important to cook and eat in a good mood in a relaxed atmosphere, eat at the same time. I note that it is better to cook at once, so that the dish does not have to be heated.

Nutrition for a pregnant woman by months

࿋ Pregnancy nutrition at 1 month

So, in the first month, expectant mothers most often do not know about their situation. And pregnancy is diagnosed not earlier than the third week. During this period, it is important to register with a doctor and receive individual recommendations. And start taking folic acid. It is saturated with greens and lettuce, as well as cereals. If the first months of your pregnancy fall in autumn, winter or spring, then take folic acid capsules. It is also recommended to focus on foods containing calcium. These are hard cheeses, milk, kefir, cottage cheese, sour cream, sesame seeds.

࿋ Pregnancy nutrition at 2 months

In the second month of pregnancy, the embryo is already actively laying all the main systems and organs. At this stage, in your diet, in addition to fermented milk products, green vegetables and fruits must be present: apples, broccoli, spinach, green beans, greens, bell peppers, and so on. Saturated with all the necessary vitamins for this period are turkey, lean pork, veal, oatmeal, bananas, raisins and eggs.

࿋ Pregnancy nutrition at 3 months

In the third month, and for someone earlier, there may be problems with the stool and toxicosis begins. During this period, drink plenty of fluids. Eat soups. Drink low-fat kefir. Eat nuts instead of meat products. Brew prunes and dried apricots. The diet this month is vegetables and fruits.

࿋ Pregnancy nutrition at 4 months

Because of the increased need for fiber, you should eat more cereals and grains. Bran, whole grain bread, almonds, wheat are considered the richest in fiber. Also during these weeks, the baby begins to gain weight. Therefore, you should eat more proteins: hard cheeses, beef and lean pork, fish, nuts, legumes, cottage cheese.

࿋ Pregnancy nutrition at 5 months

Fifth month... and half of the way is already passed. Your child continues to grow and at this stage you should be consuming 2000 - 2500 calories per day. You should divide your food intake into 5-6 times a day. Eat small portions. After all, the tummy grows, and the internal organs shrink under the pressure of the uterus. To avoid heartburn and discomfort, you should reduce the amount of food you eat.

࿋ Pregnancy nutrition at 6 months

During this period, your baby's vision is laid. Therefore, in nutrition, emphasis should be placed on vitamin A and beta-carotene. Vitamin A is better absorbed in the presence of fats and proteins in food, so do not forget to combine. Natural sources of vitamin A are carrots, broccoli, parsley, apricots, red and yellow peppers, pumpkin, persimmon, viburnum. Use them fresh.

࿋ Pregnancy nutrition at 7 months

Your baby continues to grow. The diet should be varied. The foods you consume should be rich in both fats, proteins, and calcium, magnesium, iron, phosphorus, and potassium. Do not forget that food should be fractional. Focus on iron - containing foods - beef, beef liver and heart, fatty fish, nuts, sunflower seeds.

࿋ Pregnancy nutrition at 8 months

By the eighth month, your baby is already big enough. He develops a skeleton and teeth are laid. This month it is recommended to consume a large amount of calcium. Focus on sour - dairy products of low or medium fat content. At the 8th month of pregnancy, it is not the quantity that matters, but the quality of food, namely its saturation with vitamins, acids, and minerals. Pay attention to this.

࿋ Nutrition of a pregnant woman in the last, 9 months

The ninth month is the final stage of your pregnancy. Almost all mothers in the last weeks want one thing - to give birth faster. This is the hardest month. Therefore, be attentive to your body, try to rest more and do not abuse food. Instead of sweets, eat a banana or add 1 teaspoon of natural honey to your tea.

Be patient and remember - very soon your baby will doze carefree, but not in your stomach, but in his crib. Therefore, enjoy this unforgettable miracle of nature - your pregnancy!

1. With a constant regimen of sports, you should not completely abandon physical activity. Simplify the exercises and continue your usual lifestyle. As the term increases, replace strength exercises with relaxation ones.
2. If there was no sport in your daily life, then regular morning exercises and some simple exercises to maintain tone, strengthen muscles and relax them will be sufficient.
3. Jumping should be replaced with calmer elements.
4. Pool classes, yoga or dancing for pregnant women are welcome.
5. Taking a hot bath should be postponed until the baby is born. But a warm bath, shower, and even a bath are allowed. Regarding the bath, the question is rather complicated, it requires medical permission and moderate temperatures.
6. Be sure to include walking in the street, park or forest in your schedule.

What are the dangers of extra pounds for a pregnant woman

A pregnant woman who is initially overweight and/or overweight has an increased risk of:

• the development of late toxicosis (first of all, an increase in blood pressure, swelling is possible, the appearance of protein in the urine, while the work of many organs and systems of the expectant mother is disrupted), premature aging of the placenta;
• the occurrence of hypoxia (oxygen deficiency) of the fetus;
• the birth of a large fetus;
• the occurrence of weakness of labor activity, post-term pregnancies are more often observed.

Nutrition during pregnancy is different from usual, especially if the expectant mother has previously allowed herself low-quality unnatural food. The entire diet should now consist of environmentally friendly products that have undergone minimal heat treatment. It is advisable to eat only freshly prepared home-cooked meals.

The basic rules of rational nutrition include the regularity of meals, the enrichment of the body with vitamins and microelements, and the exclusion from the diet of what can harm the health of mother and child.

The expectant mother should:

1. Follow the diet:

• take food in small doses, but often - every 2-4 hours;
• healthy breakfast. In the morning, the body will be grateful for dairy products, whole grain bread, muesli, fruits. It is better to avoid eating immediately after waking up. A glass of fresh water without any additives will be most helpful;
• lunch must be complete, and not in the form of a light snack with a sandwich;
• a light dinner 2-3 hours before bedtime, consisting of a vegetable salad, kefir or fruit.

2. Eliminate harmful products:

• sweet (anything containing white sugar);
• flour (avoid white flour);
• fatty (minimize the consumption of animal fats);
• fried (only occasionally you can lightly fry food in butter);
• smoked (sausage, fish, cheese);
• carbonated drinks.

3. Beware of extremes:

• can't overeat. Do not abuse even healthy products, using them in large quantities. Get up from the table with a slight feeling of hunger, avoiding heaviness in the stomach;
• cannot be malnourished. If you've lost your appetite, don't follow him. You need to include vegetables and fruits in your daily diet that will make you want to eat. Nutritional deficiencies can lead to irreversible consequences.

4. Enrichment of the body:

• proteins are a necessary building material for the growth and full development of the embryo. It is very important to include in the daily diet foods such as eggs, chicken and turkey meat, fish, milk;
• A, E, C, D, B play an important role in the formation of the skeleton, bones, muscles of the baby. Stimulate and strengthen the mother's immunity, contribute to the normal functioning of the digestive, nervous and cardiovascular systems;
• trace elements are necessary for the formation of bones, cartilage and the normalization of hemoglobin levels, which contributes to the preservation of the fetus until the end of the term.

Consequences of malnutrition

1. For the expectant mother:

• anemia;
• bleeding;
• infectious complications.

2. In a child:

• delay in intrauterine development;
• hyperactivity;
• decreased resistance to infections;
• prematurity.

If during gestation you have gained a few extra pounds, you will certainly be interested, without harm to your health and the health of your baby!

You should know that already inside the mother, the child develops basic taste preferences that will guide him all his life. Therefore, by changing unhealthy eating habits, a woman will ensure not only normal development and birth, but also the right course in relation to a healthy lifestyle.