Improper nutrition of pregnant women. Why is it important to eat healthy during pregnancy? Improper nutrition during pregnancy, consequences for the 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 - is needed for the fruit to develop properly and grow. That is why nutrition and the receipt of nutrients during pregnancy must be given special attention. Nutrition is equally important when planning a pregnancy.

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Vegetable puree During lactation Prevention

It used to be considered natural that, if necessary, the baby himself takes what he needs for development. But recently they found out that if a woman eats incorrectly, irregularly, then her body turns on the self-preservation mechanism 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, intestinal upset, heartburn.

Have a varied diet

1. In order to cope with toxicosis and heartburn, eating according to the principle of "slices" is suitable, which means that you need to eat often, but little by little. Try to drink more clean water (not carbonated). Add fiber-rich foods, grains, bananas, cereals, bran, rice, etc. to your diet.
2. When the work of the intestines becomes difficult, this is usually due to the fact that the uterus increases, begins to press 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 using foods that contain dietary fiber - cereals, wholemeal bread, fruits, berries, vegetables.

Eating in the early stages of pregnancy should not consist of dense and liquid food - the first and second cannot be taken immediately, drink between meals (milk, compote, soups). Proper nutrition during pregnancy can help you avoid problems.

In the 2nd trimester of pregnancy, you should add a dairy-plant diet to your diet. Meat and fish should be in the diet no more than four to five days a week. It is better to bake and eat them, adding vegetables and herbs. Vegetables, fruits, berries - all are 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 a diet 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 beneficial fatty acids. They have a wonderful effect on the development of the baby's brain.

The fish should be well done, peeled. You cannot eat raw fish, shellfish, oysters during pregnancy. It may contain pathogenic, pathogenic microorganisms.

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

• canned foods;
• pates;
• unpasteurized foods, juices, milk;
• raw eggs;
• caffeine (blood circulation is disturbed, while nutrients are poorly absorbed);
• tea, chocolate;
• sausages, sausages;
• smoked products;
• fried, fatty foods;
• alcohol.

It is forbidden to consume alcoholic beverages

Essential substances for pregnancy.

Name of vitamins and elements	The nutritional value	The required amount, which products contain
Biotin	It is involved in the metabolism of proteins, fats, carbohydrates. Helps build energy in cells.	Experts recommend at least 30 - 35 mcg per day in the first weeks of pregnancy. In this case, you must 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, yoghurts, cabbage, beans, salmon, and orange juice.
Carbohydrates	They provide the body with energy, its slow and fast release. Energy for the brain, muscle tissue.	Recommended not less than 175 g per day. Found in foods such as whole grains, beans, vegetables, potatoes, pasta.
Copper	Helps with the development of the cardiovascular, musculoskeletal, nervous system. It also helps to form connective tissues, erythrocytes, helps transport iron and oxygen into the blood.	The recommended rate is 1 mg per day. It can also be included in food when planning a pregnancy. There are in such products - whole grains, nuts, seeds, liver, kidneys. Also found 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. 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. It is found 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, and reduces the risk of colon cancer. Soluble - regulates the absorption of sugar, minimizes the development of heart disease.	Must be taken with food from 28 to 30 grams per day. Insoluble - oatmeal, corn, bran, cauliflower. Instant - 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 rate is not less than 500 to 600 mcg per day. Eat in liver, nuts, dark green vegetables (spinach, asparagus), oatmeal, grain bread.
Iron	Eliminates fatigue, normalizes psychomotor and mental development. Strengthens the immune system, pregnant and baby.	Add at least 29 mg to food in the 2nd trimester. In such products - eggs, meat, liver, cereals, legumes, fish.
Chlorides	Redistribution of fluid in the body, goes into the composition of gastric juice, is involved in digestion.	You need 2, 3 grams of chlorides per day. Available 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 the usual diet to what is necessary. So mostly eat what you want. But gradually add healthy foods to your diet that contain what is needed for your child's development.

You should not torture yourself and force you to eat what you do not want. Check with your gynecologist and put together an approximate diet so that it is tasty and healthy.

Approximate nutrition during pregnancy by week.

Days	Schedule	Necessary products
1 day	Breakfast	It is better to start the morning with porridge - it can be milk rice, you can add cottage cheese, coffee or whatever with milk if you wish. Wheat bread sandwich.
	Lunch	A little later, you can make a fresh seaweed salad. Add one boiled egg there or eat separately.
	Dinner	To get started, make a salad with fresh beets, you can add walnuts to taste. For the second, cook a light soup, cabbage soup. Sour cream is suitable for dressing. You can drink it with a compote of dried fruits.
	Afternoon snack	Fresh fruits, yoghurt.
	Dinner	Boil the fish, add the green beans. Tea with dessert.
	At night	Drink a glass of kefir.
2nd day	Breakfast	Start your day with a curd soufflé. Several slices of cheese, milk tea (very useful for pregnant women).
	Lunch	Eat fruit, yogurt a little later. You can add a slice of bread.
	Dinner	Make a fresh salad, season it with vegetable oil, olive oil, or linseed oil. For the second, light borscht is suitable, for dressing sour cream. Or you can stew the liver in sour cream sauce and add mashed potatoes. Make compote or jelly from dried fruits.
	Afternoon snack	Biscuits, peach juice are perfect.
	Dinner	Steam cutlets (lightly sauté if you want), fresh cauliflower. And tea with dessert.
	At night	Drink a glass of kefir, bioyogurt.
Day 3	Breakfast	Start the day again 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 food during pregnancy with bio-yogurt and bread.
	Dinner	Fresh salad with the addition of cabbage, season it with vegetable or other oil. Light soup with sour cream. Or cook fish cakes (baked), stew the beets. Juice or compote from dried fruits.
	Afternoon snack	Fresh fruit and compote or a decoction of prunes again.
	Dinner	Casseroles and sweet tea are great.
	At night	A glass of kefir.
4th day	Breakfast	Porridge with milk, adding butter. You can boil an egg or fry. A piece of cheese, bread, tea or cocoa with milk.
	Lunch	Light dairy desserts, kefir, yogurt.
	Dinner	You can dine with vinaigrette. Boil chicken broth, add noodles and stewed carrots. Compote or fruit jelly.
	Afternoon snack	Make yourself cottage cheese with sour cream, add fruits, tea.
	Dinner	Boil or fry fish, garnish with mashed potatoes, fresh beet salad, you can add prunes or walnuts there. Tea with dessert.
	At night	A glass of kefir, yogurt, 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	Make honey-infused oatmeal. Add almonds, cinnamon.
	Dinner	Chicken broth with egg, herbs will be enough. Fresh fruits. Compote.
	Afternoon snack	Make yourself a bran bread sandwich. Boil the chicken and add the lettuce.
	Dinner	Boiled vegetables, salads. Tea with a light dessert.
	At night	A glass of kefir with black currants.
6 day	Breakfast	Whisk the cottage cheese, add fruit to taste (peach, apples, kiwi). Such nutrition is especially useful in early pregnancy.
	Lunch	Make a casserole with fresh cabbage and apples. Juice or jelly.
	Dinner	Make a fresh vegetable salad. Bake fish with tomatoes, add cucumbers and lettuce.
	Afternoon snack	Eat vinaigrette, fruit.
	Dinner	Steam the beef patty. Light fruit salad. Tea with sugar.
	At night	Muesli or kefir.
Day 7	Breakfast	Omelet with milk, rye bread and cheese.
	Lunch	Apple, pear and pomegranate salad with yogurt.
	Dinner	Baked meat with capers, olives and cabbage salad.
	Afternoon snack	Fresh fruits vegetables.
	Dinner	Pumpkin stuffed with vegetables, rice and cheese.
	At night	Kefir with raspberries.

3.the intake, digestion and absorption of proteins can interfere with various painful conditions of the stomach and intestines, of which the most common:
- lack of appetite
- nausea
- vomiting
- heartburn

4.Liver disease can prevent it from making essential proteins

5. kidney disease can lead to protein loss

It is clear that the first two categories are more common, need to correct the diet and change attitudes towards such an important issue as nutrition. Others need the help of a good doctor.

Looking ahead, let's say that in the West, a traditional midwife during the first consultation speaks seriously and a lot with a woman about nutrition, asks to keep a simple diary, constantly checks and discusses with the expectant mother what and how she eats. It would be unforgivable frivolity to neglect diet. It is a grave mistake to medicate the consequences of malnutrition without correcting the latter.

Example. In T. Brewer's article Nutritional Nonchalence in Modern Obstetrics: Case Report, http://www.blueribbonbaby.org/case1.shtml, Dr. Brewer cites the case of a 27-year-old nurse neonatal intensive care unit Karen R.

Nutritional issues and basic physiology continue to be invariably ignored in clinical obstetrics in the United States. There is still absolutely no understanding of the role of nutrition during pregnancy, and especially the role of protein-energy deficiency in the etiology and pathogenesis of toxicosis in the second half of pregnancy.

During her first pregnancy, Karen R. (not her real name) worked as a nurse in the neonatal intensive care unit of Staten Island Hospital. Her pregnancy ended with a caesarean section performed on February 3, 1979 at 35 weeks due to "severe preeclampsia." Her daughter, who was born with a weight of 2250g, developed neonatal respiratory distress syndrome. The girl was treated in the same department where her mother worked, and the child survived.

Karen attended Lamaze antenatal training courses with her husband, her dream was a natural, non-drug delivery, where her husband would participate. She wanted to be with the baby, communicate with him from the first days, breastfeed immediately after birth. Instead, she had an emergency caesarean section, her husband was not present at the operation, and she saw the baby only 52 hours after giving birth. She tried to breastfeed, but nothing came of it.

On March 2, 1979, Karen called our Late Toxicosis Hotline, she wanted to know what had happened to her and her baby. After studying the history of this case, it became completely clear that Karen suffered from a protein-energy deficiency, severe enough to develop toxicosis of late pregnancy (gestosis). On March 5, 1979, she sent a letter in which, in response to my request to talk about her pregnancy and the diet she followed, she wrote the following:

« Throughout my pregnancy, childbirth and breastfeeding have been my focus, so most of the books I've read dealt with these very issues. Maybe all this would become a reality if I paid more attention to the issues of diet, nutrition during pregnancy and childbirth. Instead, it all ended with prompt delivery, the birth of an immature baby, and huge disappointment.

From July to November 1978 I worked night shifts. The first 15 weeks of pregnancy, I was almost constantly nauseous, vomited very often, and there was absolutely NO appetite. I ate once a day, the regimen was usually like this:

Finished work at 8 am
came home and went to bed
got up at 15 - 16 o'clock, ate toast, sometimes muesli
dined at 18.30 - 19.30 - milk, potatoes or pasta; I didn't want meat, but usually I ate a little: half a hamburger; rarely - dessert
in the evening - coffee
work from 23 to 24 hours, coffee; at 3 am coffee, soda and some kind of snack, usually cookies; at 6.30 a.m. - 7 a.m. usually a little juice
at 8 o'clock - home to bed

(Her height is 163cm, before pregnancy she weighed 55.8 kg. During the first 8 weeks of pregnancy, she did not gain weight at all, and by November, by the 24th week of pregnancy, she added only 2700g to 58.5kg).

From November 26 to January 25, I worked in the day shift as a practical training instructor:
rise at 6 o'clock in the morning
at 7.15 to work
at 8.30 am breakfast, usually muesli with skim milk, coffee, sometimes orange juice or fruit
at 12-13h: usually soup with crackers, skim milk or diet soda, salad with tuna or chicken meat (not a sandwich, i.e. no bread), fruit salad
16h - returning home from work, usually drinking diet soda or skim milk
18.30-19h - lunch: lots of pasta or similar food, sometimes with vegetables. Milk or soda. No dessert. No snacks.
at 10 pm - to bed

(There were no eggs, there was very little meat, less than a liter of milk per day).

In January I had gastroenteritis. I know I had exhaustion and dehydration back then. "

On the phone, she told me that for several days she had ketone bodies in her urine (a sign of starvation - V.M.), and this worried her, but her obstetrician-gynecologist, who was so kind that he called her at home, said it was not important and there was nothing to worry about.

On January 2, 1979, Karen's blood pressure rose to 140/80 for the first time and traces of protein appeared in her urine. Her obstetrician-gynecologist prescribed bed rest, lie on her left side, limit salt, drink more (mainly water) and come again after 3 days. On January 5, her BP was again 110/70, she lost 1.5 kg, from 63.9 to 62.5 kg, there were traces of protein in her urine. Karen went back to work. On January 19, BP was 120/70, weight 64.125 kg, again traces of protein in the urine.

On February 2, there was a slight swelling in the ankle area, weight was 65 kg, headache, blood pressure increased to 160/90, there are still traces of protein in the urine. On the same day she was hospitalized. The next day, due to the appearance of increased reflexes, involuntary tremors of the arms and legs, she underwent an urgent cesarean section.

Neither in medical school, nor at Lamaz prenatal training courses, nor during visits to an obstetrician-gynecologist (who, as she believed, conducted the pregnancy very well), did no one ever tell her that protein-calorie deficiency can lead to gestosis and the birth of a low weight child. She took prenatal vitamins daily, avoided salt very carefully, and tried not to gain too much weight (hence soda, skim milk, skipping bread, etc.).

Her weight immediately before childbirth was 64.8 kg, while the initial weight was 55.8 kg with a total increase of 9 kg; however, most of this weight was water, because on the 4th day after giving birth, after the birth of a baby with a weight of 2250 g, its weight returned to 55.8 kg!
This is clear evidence of protein-calorie deficiency.

During the course of pregnancy, the obstetrician-gynecologist never gave her specific nutritional recommendations, with the exception of salt restriction. He never planted in her mind the idea that her health and the health of a developing baby directly depended on her nutrition. He never asked her a forbidden question: “ What did you eat?”, Even when the diagnosis of mild preeclampsia was made on January 2, 1979, and even after surgery for severe preeclampsia on February 3, 1979.

Fact - in Karen's home hospital, no one, not a single living soul knows why she developed gestosis. They can only complain: "Karen, why did you have such a severe gestosis, which we have not seen for many months?" And it ended up that the child, suffering from respiratory failure, became a patient in the mother's department of intensive care for newborns!

What must happen for a light to shine in the darkness of modern American clinical obstetrics? The role of protein-caloric deficiency in the etiology of late toxicosis of pregnant women was clearly shown by the researchers Ross from Duke and Strauss from Harvard back in 1935. However, American obstetricians-gynecologists and nutritionists stubbornly reject this, preferring to say that NOTHING IS KNOWN.

We must let people know!

(Those of our readers who are confused by the 25-year-old history of the described story can turn back to the beginning of this article).

The role of protein deficiency in the development of pregnancy complications: background

About what is the cause of gestosis, which takes the lives of thousands of women and children every year, and what are the ways to prevent this trouble, medical science has known for more than 120 years. Judge for yourself.

French obstetrician-gynecologist Adolphe Pinard in his work "Advances in clinical obstetrics during the 19th century" (Progres Realises En Obstetrique Pendant Le XIXe Siecle., Extrait des Ann. De Gynecologia et d "Obstetrique, Dec. Paris (10- 13), 1900 p. 13) wrote:
“Since 1873, when this prophylactic treatment was prescribed for the first time to all pregnant women in an obstetric clinic, the results have remained unchanged. Those observations from my own practice, which I described using the example of thousands of women with albuminuria (albuminuria is the presence of protein in the urine, one of the signs of preeclampsia. - Approx. Transl.), Were similar to those that I observed in 1873, being intern at Stéphane Tarnier.<…> Clinical results show that an all-milk diet really does prevent eclampsia».

American researcher M. Strauss (1935) measured the osmotic pressure of plasma in 65 pregnant women at 7 months and showed that it directly depends on the amount of protein supplied with food... Plasma osmotic pressure, plasma albumin and protein intake were the highest in 35 women without signs of late toxicosis, followed by 20 women with toxicosis without convulsions. Finally, the lowest rates were found in 10 women with eclampsia. At 8 months of pregnancy, 15 women in the second group were prescribed a diet with a daily amount of 260 g of protein and injections of vitamins. The other five were placed on an isocaloric diet with 20 grams of protein per day. After three weeks on a high-protein diet, symptoms of late toxicosis (including high blood pressure) in women in the first subgroup disappeared. There was not a single case of intrauterine fetal death. In women from the second subgroup, plasma osmotic pressure dropped by 9%, and only two out of five had a decrease in blood pressure.

R. Ross discovered in 1935 that the incidence of eclampsia is extremely high in areas where beriberi, pellagra and other malnutrition diseases are common... "We were shocked how many malnourished women had eclampsia."

In 1938, researchers E. Dodge and T. Frost radically prevent eclampsia by prescribing a high protein diet... The condition of women with late toxicosis, who were on a diet of 6 eggs, 1-1.5 liters of milk, meat and legumes daily, improved before our eyes. According to these authors, the average plasma albumin level among women with late toxicosis was 21% lower than among women who were on a diet with a high protein content and did not have toxicosis.

Researcher W. Tompkins (1941) also managed to reduce the incidence of late toxicosis by correcting the diet. He concludes that “ the so-called toxicosis of pregnant women is actually a state of malnutrition».

T. Brever in 1966 and M. Bletka in 1970 showed that the appearance of signs of late toxicosis is preceded by a decrease in circulating blood volume and a decrease in plasma albumin. Also symptoms of toxicosis are preceded by impaired liver function, which, due to protein deficiency, cannot synthesize albuminthat perform the function of binding toxins.
You can see the full bibliography of these and other works (more than 70) in the original on the website of Dr. Brever:
http://www.blueribbonbaby.org/reference.shtml
http://www.blueribbonbaby.org/bibliography.shtml

Here one cannot fail to mention Agnes Higgins (1911-1985), not just a researcher, but an ascetic. After learning from the work of her teacher, Bertha Burke of Harvard, about the role of nutrition (and especially proteins) during pregnancy, and having convinced of this from her own experience, she got down to business. As a dietetic nutritionist, she established the Maternity Diet Canteen in Montreal and became its director. These were the 50s of the XX century. Then in Montreal lived many families of the poor class, mostly large. Often babies were born prematurely, and poor learning ability was common. In Agnes Higgins' cafeteria, every pregnant woman was given a liter of whole milk, two eggs and an orange every day. All this the woman had to eat in the dining room, without taking it home, where she could give the food to the children. As a result, many of these women gave birth to a full-term, healthy baby weighing more than 3 kg for the first time.

A woman who decides to become a mother should definitely know that the process of feeding a child begins from the moment of conception. That is why she needs to eat exceptionally healthy foods during pregnancy, this will help the baby to develop correctly and support the expectant mother in good shape.

The most important thing for a woman during the period of carrying a baby is to give preference to natural products and not be lazy to cook on their own, you need to be completely confident in the quality of food. Nutrition should be balanced and contain the daily requirement of minerals and vitamins.

Milk and dairy products

Hard cheese and cottage cheese contain a lot of nutrients:

1. Protein , which is an essential component of the composition of blood and lymph.
2. Vitamins B , increasing the "breathing" of body tissues, stamina and performance of the mother.
3. Iron and calcium essential for the formation of baby's bones, hair, skin and nails.
4. Folic acid is very important for the correct formation of the fetus and preventing the risk of developing pathologies, strengthening the muscles of the mother's heart.

Natural yoghurt contains much more calcium useful for bones than ordinary cow's milk, and all bifidobacteria necessary for normal intestinal function. Yogurt is rich in zinc and protein, it will quench your thirst and reduce hunger. You can replace yoghurts with high-quality kefir.

They are a storehouse of nutrients necessary for the development of a baby of various microelements:

However, they have a high calorie content, and it is not advisable for the expectant mother to abuse nuts!

Fish and seafood

Everyone knows that she is a source of phosphorus. Fish products also contain one of the most beneficial vitamins D, which strengthens the bones and nervous system of a pregnant woman .

During pregnancy, women are better off eating lean white fish, preferably sea fish rich in iodine.

Meat, liver

An important building material for the cells of the body of a future child - protein, which is found in sufficient quantities in meat products. You need to eat lean meats - chicken, rabbit, beef, lean pork. In the preparation of meat dishes, it is better to do without seasonings.

The liver contains iron and B vitamins ... This is a must-have product not only for the baby, but also for the mother herself - she carries heavy loads during the happy months of bearing her baby. Many pregnant women may have a drop in the level of hemoglobin concentration and develop anemia; eating liver dishes will help to cope with this problem.

Eggs

They contain more than 10 useful vitamins and minerals for example, choline has an effect on the mental capacity of the unborn baby. In getting rid of the nausea that torments the mother in the first months of the "interesting situation", the chromium contained in this product will help. It is important to regularly eat eggs - both chicken and quail.

But not raw!

Rich in vitamins, fiber, trace elements and organic acids ... You can eat it in any form - raw, boiled, baked, in salads, which are best seasoned with vegetable oil or sour cream, but not mayonnaise.

Pay special attention to carrots, broccoli and avocados.

It is in these vegetables that the largest amount is contained:

Fruits and berries

Especially useful during pregnancy! Contains minerals and vitamins that are vital for baby's development. The most important thing is not to forget to wash the fruit thoroughly before eating it.

A small daily portion of strawberries, blackberries, raspberries increases the defenses of the baby's body. I would like to note the benefits of mango, it contains a lot of vitamin A, you can eat it in any form - raw, boiled, salted or sweet.

Legumes

Lentils from the entire "legume family" will bring the greatest benefit to the body of the expectant mother. It contains vitamin B-6, folic acid and iron which are necessary during pregnancy.

Cereals

For instance, oatmeal is rich in fiber, iron and B vitamins ... It is very useful to cook milk porridge with this cereal and add flakes to homemade baked goods. Oatmeal can help normalize digestion.

Spinach

The green leaves of this useful herb contain:

• Folic acid.
• Calcium.
• Vitamin A.

It is not difficult to grow spinach in your garden, on the balcony or on the windowsill. It occupies one of the most deserving places in the TOP-12 list! From this herb, you can prepare a lot of healthy dishes in the form of mashed potatoes, soups, side dishes.

Mushrooms

They are called "forest meat" and contain just a huge amount of vitamins B, E, C, PP, niacin and trace elements:

• Yoda.
• Zinc.
• Potassium.
• Phosphorus.

Mushrooms are very rich in protein substances - leucine, tyrosine, histidine, arginine ... It is necessary to use mushrooms with caution only from trusted manufacturers.

Butter

• The most beneficial for expectant mothers is olive "Liquid gold", it has a beneficial effect on the formation of the baby's nervous system.
• Sunflower oil saturates the body of a pregnant woman with vitamins E, A, D, improves the appearance of hair and skin.
• But butter you do not need to abuse - it contains a lot of calories. For the normal development of the baby, 50 grams per day is enough.

It is important for a pregnant woman to remember that good nutrition is the key not only to her health, but also to the correct development of the baby.

With the onset of pregnancy, especially if she is the first, every woman asks the question - what is now possible, and what is better to give up? And this is quite logical, because from now on, a completely new, and sometimes unpredictable life begins.

In matters of food consumption, as, indeed, in many other matters, there are two extremes. Previously, it was believed that a woman in a position was obliged to eat for two. Now, on the contrary, this topic has become so widespread that in fear of gaining extra pounds, women began to eat less than the norm. Both approaches are fundamentally wrong.

From now on, it is necessary to monitor not so much the amount of food taken as its quality! Nutrition is essential during pregnancy.

Improper nutrition during pregnancy

To begin with, let's figure out the very concept - what is malnutrition. So, there are four points here:

1. Lack of food intake.
2. Excess food intake.
3. Poor quality of food used for cooking.
4. Incorrect ratio of food components necessary for the normal course of pregnancy.

The consequences of an improper diet can be serious:

1. Gestosis (toxicosis in the later stages). In its acute form, the liquid begins to linger in the body, the necessary protein is washed out along with the urine, and blood pressure rises.
2. Premature birth or even miscarriages can occur if the placenta does not receive the vitamins and minerals necessary for its normal development.
3. It is also possible placental abruption before the onset of labor. The probability of survival of the baby is only 50-50.
4. Anemia or anemia can develop in the expectant mother due to a lack or improper absorption of iron, proteins and vitamins.
5. Retardation in the development of the baby.
6. Underweight or overweight child. In the first case, this can be complicated by the early delivery of a premature baby and its small vitality. In the second case, an excessively large fetus will complicate labor activity with its dimensions. If we are talking about natural childbirth, it is even possible to prescribe a cesarean section or an emergency perineal incision so that he can safely go out.
7. Malnutrition can significantly weaken labor and delay the process.
8. Bleeding after childbirth, poor blood clotting, prolonged healing of the perineum, slow contraction of the uterus.
9. Complications of the liver, lungs and kidneys.
10. Excessive activity and excitability of the baby.
11. Low immunity in a child, a tendency to various unwanted diseases.
12. Brain damage, encephalopathy.

Diet during pregnancy

So, we figured out the consequences of improper nutrition for mom and baby. Now let's think about how to eat right for both.

First of all, calorie counting is important. If a woman of average height (170 cm) weighs about 60 kg, then she needs about 2000 calories per day. Provided that she does not sit on the couch, but leads a moderately active lifestyle. Calories are essentially energy. Their need with the onset of pregnancy increases by about a quarter. For the woman in our example, that's about 2,500 calories. A more accurate calculation is best done with a nutritionist. Everything that will be eaten in excess of the norm will go into the excess weight of the mother and child.

Initially, you should be aware of which components are important and in what quantity.

Proteins during pregnancy

They are very important for the growth and timely development of the baby. This is the so-called "building material" for the child. 20-25% of the total food eaten per day should be proteins. And half of the proteins eaten should be animal proteins.

Convinced vegetarians should temporarily give up their beliefs during pregnancy and even breastfeeding. There are not even close analogues of protein, which are found, for example, in meat! It is for this reason that pregnant women are allowed to consume meat even during Lent.

Protein-rich foods - any meat, fish, poultry, eggs, dairy products, cheeses, and so on.

Fat during pregnancy

Fats account for 20-30% of the total diet, this is about 85 g. Vegetable fats should be used up to 30 g.

Fats contain special substances that have a beneficial effect on the activity of the cardiovascular system. Adipose tissue acts as a mechanical protection for the fetus from shocks and falls. It has thermal insulation properties, keeping warm in the area of \u200b\u200bthe uterus. Therefore, the consumption of fat is essential for both the mother and her unborn baby, the main thing is to observe the measure!

Vegetable fats include olive oil and corn oil, for example. For animals - butter, ghee. It is better to exclude all substitutes for butter (margarine, bacon ...).

Carbohydrates during pregnancy

Carbohydrates are the so-called "fuel" for the body, the source of its energy. Their correct use has a direct relationship with the normal development of the fetus in the womb. 40-45% of the diet or 350 g of carbohydrates should be present in a woman's diet per day. In the second half of pregnancy, you can increase to 400 g. You should pay attention to the quality of carbohydrates and give preference to long, correct carbohydrates.

The right carbohydrates include cereals, wholemeal rye breads, fruits and vegetables. Incorrect or short carbohydrates are all kinds of sweets, flour products, cakes, and so on. They are undesirable in the diet of a pregnant woman, since they do not bring any benefit to them - only empty calories.

Vitamins during pregnancy

For the normal and timely development of the baby in the tummy, a number of vitamins are needed. Even with proper nutrition, they may not be enough, and doctors often prescribe an additional multivitamin complex throughout pregnancy. You should start taking vitamins at the planning stage, finish as prescribed by your doctor - usually until the moment the woman is breastfeeding.

Vitamin A is necessary for the normal development and functioning of the placenta, which takes on the function of protecting the baby from all kinds of infections. The daily dose of the vitamin should be about 2.5 mg. Found in red, orange and yellow vegetables and fruits such as carrots, pumpkin, tomatoes, melon, mountain ash, sea buckthorn. Parsley, as well as cauliflower, Brussels sprouts contain vitamin A in sufficient quantities.

B vitamins are essential for strengthening muscle fibers, as well as for the normal functioning of the nervous and cardiovascular systems. Contained in brown rice, peas. The liver, kidneys and heart are also rich in this vitamin.

Vitamin C or ascorbic acid is necessary to strengthen the immunity of the mother and her unborn baby, as well as to maintain it at the proper level. Contained in all kinds of citruses (lemon, orange, grapefruit), kiwi, rose hips.

Vitamin D is essential for the normal development of the skeleton in a child, and is important for the prevention of rickets. Many newborns are diagnosed with this and are prescribed an additional vitamin intake. Found in egg yolk and fish oil.

Vitamin E regulates the functioning of the reproductive system of the expectant mother, in addition, the full and correct development of the fetus in the womb depends on it. 15-20 mg of vitamin per day is needed. Contained in eggs, cereals, nuts.

Folic acid is especially important even during pregnancy planning. It is necessary for the full development and functioning of the baby's nervous system. Contains in any kind of greenery.

Minerals and trace elements during pregnancy

Calcium, phosphorus, sodium, potassium, magnesium and iron are especially important. They also play an important role in the formation and development of the baby, are part of multivitamin complexes for pregnant women.

Calcium, magnesium and phosphorus are essential for the formation and strengthening of the baby's skeleton. Calcium is found in large quantities in dairy products, cheese, nuts. Phosphorus - in fish, eggs, meat, and magnesium - in cereals, nuts, vegetables.

Calcium and sodium regulate the water-salt balance in the body. Sodium is found in table salt. However, you should not lean on it, because salt retains fluid in the body, and this, in turn, provokes edema, which is already a tendency in pregnant women.

Iron intake is directly related to the level of hemoglobin in the blood. With its lack, oxygen starvation is observed in both the mother and the child, which can lead to the development of fetal hypoxia. Contained in liver, herbs, buckwheat and fruits.

Fluid during pregnancy

The best and most correct liquid during pregnancy is water. About eight glasses a day, among all other liquids, it should be drunk evenly throughout the day, avoiding consumption at night.

You should forget about sweet soda and packaged juices. They are not natural and contain a high percentage of sugar. Tea and coffee are available - in moderation and as weak as possible. Use sugar to a minimum!

Freshly squeezed juices are allowed, just do not overuse them. Remember that it takes about 2-3 fruits to make a standard glass of juice.

Proper nutrition during pregnancy

Nutrition during pregnancy by trimester

The division into trimesters is done depending on what processes occur in the body of a pregnant woman. So, in the first trimester (1-12 weeks), there is conception, active growth and development of the embryo. The calorie needs of the expectant mother are about the same as during normal times. Therefore, during this period, you should not lean on food, the baby does not need so much energy now, and therefore everything eaten will not be in favor, but will be deposited in the form of fat folds.

Particular attention should be paid to the intake of folic acid, if you did not think about it during pregnancy planning.

For many pregnant women, the first trimester is accompanied by such an unpleasant phenomenon as toxicosis. To keep it to a minimum, eat small meals every 3-4 hours without overloading your stomach. Since nausea is especially common in the morning, it is recommended to stock up on a glass of plain water or a handful of crackers in the evening and consume one or the other in the morning, without even getting out of bed.

In the second trimester (13-28 weeks), all organs and systems of the baby are already formed, there is an emphasis on their active development, enhanced growth and improvement. Starting from the 13th week, the calorie requirement increases by 20-25%. The need for calcium and iron increases. Anemia is a fairly common diagnosis in our time. Therefore, it is worth enriching your diet with fermented milk products, buckwheat, beef liver.

Constipation is quite common in pregnant women in the second trimester. Vegetables and fruits, fiber-rich foods should be present in the daily menu to alleviate this problem. Compotes from prunes, dried apricots, and ordinary water in sufficient quantities will also relieve unpleasant symptoms.

Due to the fact that with each week the uterus rises higher and higher, heartburn may begin. Avoiding fatty and salty foods, and, again, eating in small portions will help alleviate it.

The third trimester is the most dangerous in terms of gaining excess weight. During this period, the growth of the baby is no longer as intense as before, mainly the build-up of body fat occurs. Now, as a rule, physical activity decreases, so the expectant mother should slightly reduce the calorie content of the food taken.

From time to time you can arrange fasting days for yourself, leaving only cottage cheese, green apples, kefir in the menu. At the slightest sign of poor health, you should gradually introduce your usual diet - it means that fasting days are not for you, you should not arrange it to the detriment of your health.

Nutrition during pregnancy by week

You can consider the diet of a pregnant woman in more detail - weekly.

Again, nutrition directly depends on what exactly is going on in her tummy at the moment.

It is better to take care of the intake of vitamins and minerals already at the stage of pregnancy planning. If this did not happen, there is nothing terrible. So we need to start as early as possible!

1-2 weeks. The fertilization of the egg takes place, and it makes its way into the uterus to attach to its wall for further development. At this stage, you should adhere to general advice on proper nutrition, without making special emphasis. Of course, we must forget about bad habits now!

3 week. All vital systems of a small organism are laid down. Bone, muscle and nerve tissues are formed. Therefore, the diet should focus on calcium intake (dairy products, green vegetables).

4-6 weeks. The baby's limbs, his heart and head are being formed. During this period, foods enriched with fiber, zinc, iron and folic acid (berries, cereals, beef liver) are especially important.

7 week. Usually at this time, a woman may develop toxicosis. Since the embryo opens its eyes in the seventh week, you need to pay attention to foods containing vitamin A. For example, pumpkin or carrots. Meat is desirable in the diet, in case of intolerance, it can be replaced with yogurt or hard cheeses.

8-12 weeks. The kid is preparing for active growth and development. We must again pay special attention to products with fiber (porridge).

From the 29th week, the woman enters the third trimester. From now on, it is necessary to carefully monitor the calorie content of consumed foods, somewhat reducing it. A variety of dishes should be mandatory, right now the child needs the most complete set of microelements. This is necessary so that he calmly goes through the stage of labor and is maximally prepared for life outside the mother's womb. At the eighth month, the formation of the brain of the unborn baby ends, therefore it is necessary to ensure the intake of phosphorus and fatty acids into the body. They are found in sufficient quantities in fish and nuts.

Nutrition during pregnancy: a sample menu

We have analyzed in detail what foods should be eaten during pregnancy, and which, on the contrary, should not be abused. It is quite difficult to count proteins, fats, carbohydrates every day, and therefore we summarize the advice on nutrition for the mother during pregnancy:

1. In the first and third trimester, the calorie content of meals is 20-25% lower than in the second.
2. Throughout pregnancy, you should exclude or minimize the consumption of simple carbohydrates - cakes, cakes, pastries (sweet and flour). The same goes for fried and smoked.
3. If it is impossible to completely exclude it, then in the first and second trimester, it is better to eat harmful foods before lunch, so that during the day they have time to burn. In the third trimester, it is better to exclude it.
4. Fruits and vegetables are allowed and even necessary during pregnancy. Still, it is better to eat fruit in the first half of the day, and you should not lean on bananas at all.
5. Instead of fast food, untested cafes, ready-made food in the store, you should use high-quality homemade food.
6. Pregnancy is not a time for experimentation. Don't try something exotic that you haven't eaten before. The reaction in an ordinary person can be unpredictable, and even more so in a pregnant woman.
7. Do not gorge yourself to the dump 1-2 times a day. Healthy food during pregnancy - in small portions 5-6 times a day.
8. The drinking regimen must be observed, drinking about eight glasses a day. However, to avoid the appearance of edema, you should limit the intake of liquid at night. If the swelling does appear, then the amount of water will have to be reduced.

Based on this, the menu during pregnancy should be something like this:

1. A glass of water on an empty stomach.
2. Breakfast. 7-00. Your choice: any porridge, cereal, muesli, yogurt. curd, eggs. Tea or coffee, sweet but not strong.
3. First snack. 10-00. Any fruit other than a banana, or yogurt, or a vegetable salad with olive oil.
4. Dinner. 13-00. Light soup for the first, boiled / baked / steamed any meat or cutlets, for a side dish you can use buckwheat, rice, potatoes (in moderation), or vegetables. Vegetable salad with olive oil.
5. Second snack. 16-00. Vegetable salad, or any fresh vegetable, or yogurt or cottage cheese.
6. Dinner 19-00. Boiled chicken breast without the skin, or any other lean meat, cooked in the oven or boiled, garnished with buckwheat or vegetables.
7. The third snack (if a strong feeling of hunger) - a glass of yogurt with minimal fat before bedtime.

It is clear that the menu is quite approximate. Now you know the basics of healthy eating during pregnancy, which means you can come up with a variety of dishes.

Nutrition During Pregnancy: Gain Weight

Underweight threatens the birth of a premature and too young child with possible brain damage, therefore this condition is very dangerous.

For quality weight gain, you should start keeping a food diary and write down everything you eat, even if it was a small piece of pie on the go. Next, we count the calories, and check them against your individual norm. In our example, given at the beginning of the article, a pregnant woman in the second half of pregnancy should consume about 2500 calories per day. If the weight gain is not enough, most likely you are not getting the right amount of calories, which means that you should reconsider your diet. It may be necessary to change the number of meals, the amount of food in one meal, or its quality. Don't overload buns and sweets! This is unhealthy food, of course it will add weight, but with absolutely zero benefit.

More meat, fermented milk products - both tasty and healthy!

Let's sum up

Contrary to common misconceptions, proper nutrition is fast, inexpensive, varied and easy! In the depths of the Internet, you can find thousands of recipes from ingredients familiar to us, but with an original way of cooking. Almost all kitchens are equipped with modern appliances such as an electronic oven and multicooker, for example. This allows the hostess to cook several dishes at the same time practically without straining.

Therefore, it is possible and necessary to eat right during pregnancy! It is necessary not only for you, but also for your future baby! Getting all the necessary nutrients while still in the womb, he has a much higher chance of being born completely healthy and with good immunity! And what could be more important than the health of your own child?

Video "Nutrition during pregnancy"

During an excellent state of pregnancy, a woman lives "for two", therefore, in the minds of many people of the older generation, the erroneous opinion has taken root that a future mother should eat twice as much. Of course it is not. The nutrition of a pregnant woman should be of high quality, balanced and sufficient, but not excessively abundant.

The quantity and quality of food for pregnant women.

1) Overeating, food "for two" is absolutely unnecessary for a pregnant woman, but her body consumes more calories during this period.

2) The standard norm for women is 2000 kcal per day. During pregnancy, the norm is 2500 kcal, and at the end of the term it can reach 2800 kcal.

3) Malnutrition is very harmful, by the way, it occurs more often than people think. Young women are deliberately malnourished, thinking more about the safety of the figure, and not about the health of the child.

4) The need for a balanced diet. The correct and reasonable combination of nutrients, that is, proteins, fats and carbohydrates with the obligatory use of vitamins and minerals, is a guarantee of the normal development of the fetus and the preservation of the mother's health.

5) Of course, the quality of the products is important. Fresh, natural food without harmful additives is absolutely essential for pregnant women.

Nutrition issues are important, as violations in this area can lead to serious health problems for the expectant mother and baby.

What is the danger of malnutrition of the expectant mother?

1) Improper nutrition provokes the onset of gestosis, that is, late pregnancy toxicosis. In severe forms of this painful condition, fluid is retained in the body of a pregnant woman, protein is excreted in the urine, and blood pressure rises sharply.

2) Malnutrition leads to underdevelopment of the placenta, therefore, miscarriages and miscarriages can get in the way of happy motherhood.

3) The risk of premature placental abruption can also arise from inadequate nutrition. As a result of placental abruption, the mother begins to bleed, and the risk to the child's life reaches 50%.

4) Anemia or anemia is caused by insufficient intake or absorption of proteins, iron and vitamins.

5) A poorly nourished mother is more likely to be powerless in childbirth. A weak labor activity inevitably affects the child.

6) The body lacking nutrients is not able to resist infections of various kinds, its immunity is sharply reduced, therefore, the risk of infection for both the mother and the child increases.

7) Poor blood clotting results in postpartum hemorrhage, poor uterine contraction, and slow wound healing.

Inadequate nutrition during pregnancy also affects the future development of the child, that is, it causes the appearance of weakness and soreness in the baby.

1) Delayed intrauterine development of the fetus caused by improper nutrition leads to underweight newborns, the birth of premature babies and low vitality of newborns.

2) The birth of children with encephalopathy, hyperexcitability and hyperactivity.

3) Reduced immunity in children, a tendency to various diseases.

Naturally, every responsible woman expecting the birth of a baby should reasonably consider the issues of proper nutrition, because this is one of the most important factors ensuring the health of an unborn child.

What is proper nutrition?

From the school biology curriculum, we know that all the variety of food, delicious and beautiful food on our table is assimilated by the body only in the form of proteins, fats and carbohydrates.

Protein Is the main and only building material for living organisms on our planet. The entire human body is built of protein "bricks", so a growing body needs protein. Even if a woman is a staunch vegetarian, she should eat protein-rich foods during pregnancy. Milk, eggs, meat and fish are irreplaceable in our climate and in our living conditions. As the saying goes, you won't be full of nuts (by the way, an excellent source of vegetable protein). 100-120 grams of protein food per day should be included in a pregnant woman's diet. Lean poultry meat, fish and dairy products contain not only easily digestible proteins, but also amino acids in the most optimal proportions for the body.

Carbohydrates - this is fast energy, a kind of fuel for the body, without which no, even the strongest body will work. 350 - 400 grams of carbohydrates per day is enough for the normal functioning of the body of the expectant mother. At the end of pregnancy, the amount of carbohydrates consumed should be slightly reduced, since energy costs are reduced during this time. It is better to replace “fast” carbohydrates in sugar, sweets, white bread with “long” ones, which are abundant in bread, cereals, fruits and vegetables.

Fats - energy depot. It is fats that the body can store "in reserve" for a rainy day. By the way, the wonderful roundness of the female body is just obtained because wise nature prepares supplies for the unborn child in advance. For normal life, a pregnant woman needs 80 grams of fat per day. Better to choose sunflower, corn or olive and high quality butter and ghee.

Vitamins and minerals - are found in food. And with a lack of these substances in food, they can be prescribed by a doctor additionally in the form of vitamin complexes.

Pregnant women should avoid eating too much by making food as close as possible to its natural and natural appearance. That is, it is better to eat meat boiled or baked, and not fried or smoked. It is better to bake the potatoes "in their skins" rather than buy French fries or, even worse, chips.

By the way, you need to drink water in sufficient quantities, but clean and still. It is good to use freshly squeezed juices, better prepared by yourself. But lemonades and ready-made juices are best removed from your diet. They contain too many harmful additives and sugar.