Useful foods for pregnancy

The nutrition of a pregnant woman should be given sufficient attention throughout the entire gestational period. After all, the embryo receives "building" substances only from the mother's body, and healthy foods during pregnancy are such a source for the mother.

It happens that at the beginning of pregnancy, a woman's tastes change dramatically. She wants something she never liked, and, on the contrary, she feels sick from once-favorite dishes. It is not without reason that there is a popular belief that a woman in this position should not be denied anything, since this can harm both her and the child.

The diet of a pregnant woman should be varied and complete, contain proteins, fats, carbohydrates, vitamins, microelements, and sufficient amounts of liquid. The nutrition of a pregnant woman at different periods has some peculiarities.

Healthy foods during pregnancy in the 1st trimester

A properly selected menu at the beginning of pregnancy will relieve heartburn, nausea, eliminate vomiting and lay a good foundation for the full development of the fetus. Healthy products during pregnancy in the 1st trimester:

• vegetables (green) with vegetable oil;
• sea fish;
• lean boiled and stewed meat;
• low-fat cottage cheese, fermented milk products;
• whole grain bread;
• buckwheat, oatmeal;
• nuts, seeds;
• fruits.

In terms of food during the first trimester of pregnancy, you should limit or completely exclude hot spices (vinegar, mustard, pepper), heavy cream, sour cream, meat, fast food, and, in terms of drinks, coffee.

A separate topic is salt. Its daily norm fluctuates between 12 and 15 grams. It is clear that it is hardly realistic to determine the amount of salt in the products consumed every day. In this case, in order not to provoke swelling during pregnancy, it is better to simply undersalt the dishes than to oversalt them.

Alcoholic beverages (all without exception and in any doses) are not even considered - neither during pregnancy nor while breastfeeding.

Healthy foods during pregnancy in the 2nd trimester

The diet in the second trimester should be aimed at saturating the body with calcium and limiting potential allergens (such as citrus fruits or various exotic fruits). It is advisable to limit foods that contribute to excess weight (sweets, flour), increased cholesterol levels (yolks, sausages and cold cuts, lard, pastries and cakes, butter and fatty sour cream, fish roe, beef liver, brains, kidneys, mayonnaise, chips).

Calcium enters the body mainly with milk and dairy products, so among the healthy products during pregnancy in the second trimester there should be low-fat ones

• cottage cheese;
• kefir;
• yogurt;
• curdled milk;
• ryazhenka;
• cheeses.

These healthy products during pregnancy, in different combinations, should be consumed every day. Along with this, in the second trimester it is useful to take calcium supplements so that the minerals of the mother's bones and teeth are not used to form a new organism.

Sometimes women who lack this mineral eat chalk. This is not recommended, as it contains other substances that are harmful to the body.

Some menus for pregnant women recommend weekly fasting days - apple or kefir. The recommendation is controversial, since it is already difficult for pregnant women to give up some tasty, but unhealthy products and dishes. But if it is not difficult for a woman to stick to such a diet, then it will not cause harm.

In the second trimester, as in the first, you should also not get carried away with salt and drink a little less liquid. Use iodized salt.

The total amount of water and other liquids in the second trimester is 1.2 – 1.5 liters.

Healthy foods during pregnancy in the 3rd trimester

Nutrition in the last trimester of pregnancy also has its own peculiarities. To prevent late toxicosis and the appearance of edema, it is necessary to even more strictly limit the consumption of table salt (up to five grams in the last months) and liquid (up to a liter). If edema does appear, you should definitely tell your doctor about it.

Healthy foods during pregnancy in the 3rd trimester:

• fish, meat (boiled or baked);
• dairy and low-fat fermented milk products;
• vegetarian soups;
• of fats - only butter;
• fresh vegetables, stewed;
• fruits, fresh juices.

It is not recommended to eat rich broths made from fish, mushrooms and meat, or fatty sauces.

It is advisable to exclude pates, rare meat, raw eggs, unpasteurized cheeses, homemade ice cream, and creams to avoid food poisoning.

In the last month, you should avoid fatty, floury and sweet foods to avoid problems during childbirth.

During pregnancy, a woman should gain a maximum of 10-12 kg, and in the second half - about 10, due to the growth of the fetus, and not the accumulation of fat reserves. Healthy products during pregnancy will allow you not to exceed the permissible weight gain.

The healthiest foods during pregnancy

While expecting a child, it is very important to follow the general principles of a healthy diet.

• Choose fresh, high-quality, environmentally friendly products.
• In summer, eat more fruits and greens; in winter, eat more legumes, vegetables, and nuts.
• Eat regularly, several times a day, in small portions.
• Prepare home-cooked meals – boiled, baked, stewed.
• Eat fruits and vegetables as often as possible and without cooking.
• Replace animal fats with vegetable fats, preferably olive oil.
• Eliminate smoked, salted, and canned foods.
• Do not overindulge in salty, sweet, floury, or fatty foods.
• Eat in a calm environment, chew food thoroughly.
• Drink enough pure water, but not too much liquid at all.

The nutrition of a pregnant woman differs slightly at different periods, but the principles do not change.

The best foods during pregnancy:

• Meat, poultry, sea fish are rich in proteins, iron, calcium, vitamins. Lean meat is healthier, and fish is fatty. Recommended twice a day, in the first half of the day.
• Dairy group: contains proteins, calcium, and other microelements. Half a liter of milk or fermented milk products, cottage cheese or hard cheeses satisfy the daily needs of the mother's body and the fetus.
• Eggs contain protein, zinc, selenium, and vitamin B.
• Cereals, especially oatmeal, bread and bakery products, potato dishes are useful at every meal. Whole grains, coarse flour, oat muesli are especially necessary in the diet.
• Vegetables, greens (tomatoes, broccoli, cucumbers, lettuce, pumpkin, carrots, sweet peppers) saturate the body with vitamins, fiber, pectin, minerals. A healthy person can eat them almost without restrictions. The dairy and vegetable group are more useful products during pregnancy, in particular, in the second half of the day.
• Nuts and seeds in moderate doses enrich the body with healthy oils, protein, and minerals.
• Berries and fruits (apples, pomegranates, pears, raspberries, peaches, kiwi, currants, strawberries, bananas) are a source of all kinds of vitamins and minerals, pectins and fiber, and complete the list of healthy foods during pregnancy.

The mother's nutrition plays a vital role in the growth and full development of the fetus. A responsible mother should remember this and eat only healthy foods during pregnancy. The highest reward is the birth of a healthy, smart, beautiful child who is able to continue to develop successfully. For this, women are ready to do much more than just eat right.