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Girls, I found a useful article, MB will come in handy for someone during pregnancy, as well as for me!

Now that pregnancy has come, it's time to seriously take care of proper nutrition. During pregnancy, the food you eat affects both the pregnant woman and her baby. However, there is no need to "eat for two", you just need to choose foods that are more enriched with beneficial nutrients. For development, the fetus receives everything necessary from the mother's body: proteins, fats, carbohydrates, mineral elements and vitamins. The mother, in turn, receives them with food. Therefore, during pregnancy and lactation there is an increased need for vitamins. Improper nutrition can lead to miscarriages, short stature, perinatal health problems, and impair the viability of the fetus.

It should be remembered that the period of pregnancy is not the time to lose weight through the use of special diets! Alcohol during pregnancy is contraindicated in any form and quantity (even red wine)!

For the normal course of pregnancy, one should not, especially in recent months, consume fat and flour products. This leads to an enlarged fetus, which can make childbirth difficult.

In the first half should be four times a day.
In the second, you need to eat 5-6 times a day, preferably dairy products, and limit meat and fish dishes. Be sure to include in the menu: porridge, kefir, cottage cheese, sour cream, butter, eggs, vegetables, fruits.

Exclude salty, spicy and smoked foods (may lead to severe toxicosis). Limit fluid intake to 1 liter per day (including soups).

With the right choice of foods among the four groups below, you and your child are guaranteed a varied and balanced diet.

In the daily diet, 50-60% should be animal proteins (25-30% fish and meat, 20-25% dairy products, 5% eggs).

1. Dairy products- contain proteins necessary for the growth of the child and the fulfillment of the needs of the mother's body, as well as trace elements (calcium) necessary for strengthening bones and teeth.

In this regard, it is advisable to consume up to 0.5 liters of milk per day both in whole form and in the form of dairy products (kefir, curdled milk, dairy desserts, yogurts), as well as cottage cheese. It is useful to include hard cheeses in the diet, such as Cheddar, processed cheeses, pasteurized cheese.

2. Meat products- contain proteins, iron and B vitamins, which are also necessary both to meet the needs of the mother's body and for the development of the child.

This group includes products from beef, pork, lamb, poultry, fish. It is advisable to use products from this group twice a day. It is more expedient to give preference to poultry meat and fish. Try to eat only lean meat, removing areas containing fat during the cooking process.

All meat, poultry and fish products should be eaten boiled or baked, avoiding fried and smoked dishes.

The skin of poultry should always be removed before cooking.

White meat is always leaner than red meat.

The sirloin of beef, pork and lamb is the most lean.

All sausages and sausages contain a lot of fat.

Eggs deserve special attention, which must be boiled hard, and only protein should be used for food.

3. Bread, cereals, potatoes- contain carbohydrates, vitamins, trace elements and fiber.

The products of this group include bread, preferably with whole grains or wholemeal flour, potato dishes, pasta, rice, cereals from various types of cereals, muesli or cereal. Dishes from the products of this group should be included in the diet at every meal.

4. Fruits and vegetables- contain various vitamins and microelements necessary to maintain various functions of the body, and fiber to improve digestion.

A number of crops such as peas, beans, beans, lentils, cabbage, and dried fruits are rich in iron. However, assimilation during their use is less active than from meat products. To improve this process, you should simultaneously use foods rich in vitamin C.

Vegetables and fruits should be included in the diet at least four times a day. Try to eat fruits and vegetables with skins wherever possible.

The correct distribution of products for each meal is important. So meat, fish, cereals should be part of breakfast and lunch dishes, as protein-rich foods increase metabolism and linger in the stomach for a long time. In the afternoon, in the late afternoon, preference should be given to dairy and vegetable foods. Abundant food intake in the evening has a negative effect on the body of a pregnant woman, contributes to the disruption of normal rest and sleep.

It is advisable to eat food during the day in 5-7 doses.

As an example, the following approximate menu for the day can be suggested:

Breakfast
Fruit or fruit juice.
Oatmeal or bran flakes with milk.
Wholemeal bread, toast with low-fat butter.
Tea or coffee. Lunch
Tea, coffee or milk.
Fruit or cookies. Dinner
Soup.
Sandwich with lettuce, cheese, fish, cold boiled meat.
Fresh fruit or yogurt.
Tea, coffee or fruit juice. afternoon tea
Tea or coffee with cookies. Early dinner
Meat, fish, cheese, eggs or legumes.
Potato, rice or pasta.
Vegetables or salad.
Milk pudding, or fruit, or biscuits.
Tea. late dinner
Milk with wholemeal bread or biscuits.

The total amount of liquid consumed in the 1-2 trimester should be 1.2-1.5 liters per day, including water, tea, coffee, juices, soups.

Salt intake is limited in the second half of pregnancy to 8 g per day, since more of it contributes to water retention in the body and the development of edema.

The general principles of proper nutrition during pregnancy are as follows:

Food should be taken frequently 5-7 times a day in small portions.

Eat slowly without rushing.

Drink more plain drinking water. A glass of water before a meal will make you feel full faster and last longer.

If you know you can't limit yourself to a particular product, it's best to cut it out entirely.

Eat more fish, poultry and less red meat.

Food should be boiled, baked or stewed, but not fried.

Give preference to eating vegetables, fruits and cereals, vegetable oil.

Nutrition in the first trimester of pregnancy

In the 1st trimester of pregnancy, a woman's diet does not differ significantly from her menu before pregnancy, the tastes of a pregnant woman can only change. But now you need to start adhering to the principles of proper nutrition in order to avoid toxicosis and lay the foundation for the proper development of the embryo.

Try to include green salads with vegetable oil and sea fish in your daily menu. It is important to start taking folic acid, iodine and vitamin E supplements throughout pregnancy.

Due to the increased work of the liver and kidneys, it is advisable at the very beginning of pregnancy to significantly limit the amount of spicy foods and spices such as pepper, mustard, and vinegar in the diet. To reduce the load on the liver, try to replace fried and fatty foods with boiled and stewed ones, limit the use of butter, high-fat sour cream, cream, and vegetable oil. Cottage cheese to use low-fat.

Along with vegetables and fruits, eat wholemeal bread, as it contains fiber and B vitamins.
Particular attention in the diet of a pregnant woman should be paid to table salt. It plays an important role in water exchange. Excessive consumption of it contributes to the development of edema and supports inflammatory processes. Usual daily intake
salt is 12-15 g. In the 1st trimester of pregnancy, it is already possible to recommend a restriction in the diet of pickles and smoked meats.

Coffee should be completely excluded from the diet of the expectant mother, even if it was the woman's favorite drink before pregnancy. A pregnant woman who drinks at least 3-4 cups of black coffee a day is more likely to give birth to a premature baby with a small birth weight. Substances found in tea and coffee

More than one hundred articles have already been written about the fact that nutrition should be right. And this is no coincidence. After all, our health and even life expectancy depends on how we eat. But you need to pay special attention to nutrition during pregnancy and compliance. The expectant mother now needs to take care not only about herself, but also about the health of the new little man, who will be born very soon.

The duration of each of them is three months. And this division is not accidental, since the development of the embryo occurs "according to plan." Particularly important changes that have occurred with the fetus in any period can tell about the correctness of its development. In order for the baby to receive everything necessary at each stage of its development, the mother needs to adjust her menu. Moreover, it is important that food that is useful in the first trimester may be banned in the second or third. That is why the menu varies by trimester. But there are a number of general rules for the entire period of pregnancy:

• Eating 5-6 times a day in small portions chewing diligently is ideal;
• Last meal 3 hours before bedtime
• Alcohol is prohibited!
• We refuse fried, smoked foods and various pickles, it is better to eat boiled, stewed, steamed or baked in the oven;
• The priority is eating only healthy food - fruits, vegetables, cereals, vegetable oil is also useful;
• We take vitamin complexes during the entire period of pregnancy!

Diet and nutrition in the 1st trimester

In the first trimester of pregnancy, the embryo develops into a fetus. Already at 3 weeks you can hear the beating of a tiny heart, and at 4 weeks eyes appear, the spine, the nervous and circulatory system, and the intestines are formed. At the same time, the brain is born and the embryo gradually “turns” into a fetus. These are the most serious weeks in the development of the unborn baby, so it is especially important that the fetus receives everything necessary for full development. In the first trimester, a pregnant woman should choose products especially carefully.

Good to know! To reduce the risk of congenital pathologies in the fetus, proteins, folic acid, zinc, selenium, and copper should be present in the mother's diet. Iodine, cobalt and vitamins of groups C and B will reduce the manifestations of toxicosis in a woman, and will also help the proper formation of the thyroid gland in the fetus.

Proteins not only reduce the risk of fetal pathologies, but are also a building material for embryonic cells. Folic acid (vitamin B9) promotes timely cell division and is responsible for the baby's nervous system. A deficiency of these elements in the body of a pregnant woman in the first trimester can lead to irreversible consequences for the baby after birth. To prevent this, the diet of a pregnant woman in the 1st trimester should include foods rich in these elements daily:

• lean meat and eggs
• legumes,
• cabbage, lettuce, peas,
• wholemeal bread (high in fiber and vitamin B)
• cheese, cottage cheese (these products should be low fat),
• seaweed,
• freshly squeezed juices, especially apple and celery;
• liver.

The health of the unborn child depends on what you eat in the first three months of pregnancy, therefore give up everything that can negatively affect the development of the fetus, and you will not bring tangible benefits:

• fast food and fast foods,
• crackers and chips,
• carbonated drinks,
• canned food,
• coffee (completely exclude, as there may be bad consequences from increased pressure to miscarriage),
• vinegar, pepper, mustard.

Give preference to vegetables and fruits - they are much healthier for you and for the unborn baby.

Menu in the first trimester

You can make such a menu yourself, the main thing is to follow the basic rules of nutrition in the first (1st) trimester, and of course, all the doctor's prescriptions.

Diet and nutrition in the 2nd trimester

In the second trimester of pregnancy, almost all the most important systems and organs are already formed and they are actively developing, the mass of the brain increases, the fetus begins to breathe, so it is necessary not only to include in the menu products that promote growth and development processes, but also to ensure the supply of a sufficient amount of oxygen.

In the same period, the rudiments of teeth are laid, the skeletal system is strengthened, therefore, it is necessary to provide a sufficient amount of calcium entering the body. However, calcium is effectively absorbed only in combination with vitamin D, so you need to eat in the right combination, or just eat foods that are saturated with both calcium and vitamin D:

• dairy,
• spinach,
• pollock liver (or other marine fish)
• raisin,
• egg yolk,
• butter.

At this stage, it is important to reduce the amount of salt and control the amount of fluid entering the body, as well as control the intake of carbohydrates, as their excess can lead to excessive weight gain. Walks in the fresh air are very useful (remember that oxygen is now especially needed by the baby).

• spicy and smoked
• fried and fatty foods
• sausages and sausages,
• floury and sweet.

Good to know! In the 2nd trimester, eat allergenic foods (citrus fruits, exotic fruits, strawberries) with caution, eat them rarely and in small portions so that the child is not born allergic.

During this period, the genitourinary system is practically formed in the fetus, and the mother's liver is especially susceptible to stress, cleansing the body of toxins. Help her by simply eliminating certain foods. Flour and sweet can provoke an uncontrolled weight gain, but not the baby, but yours, which threatens with varicose veins and pain in the legs. If you already have health problems, it is better to stick to it, but only after consulting a doctor.

Menu in the second trimester

Diet and nutrition in the 3rd trimester

Nutrition in the 3rd trimester of pregnancy should be organized according to the principle - less is better, but better.

The need for carbohydrates does not mean the immense absorption of high-calorie foods. Quite the contrary, you need to control their intake into the body, otherwise you will experience a large increase in weight. And in the later stages, this threatens not only with protracted childbirth, but can also be dangerous for the life and health of the baby. In addition, we must not forget that in the last three months, the need for calcium remains. Therefore, foods consumed in the second trimester should not be excluded from the menu of a pregnant woman. During this period, it is better to give preference to:

• fish,
• fruit,
• nuts
• fresh vegetables,
• vegetable soups
• boiled or steam fish and meat.

In connection with the approaching birth and the end of the formation of most systems of the fetal body, it is recommended that you especially carefully approach the diet of the 3rd trimester. To avoid edema, late morning sickness, heartburn, and depressive fatigue, limit the intake of the following foods:

• fat meat,
• fats (beef, pork, etc.) and lard, leave only butter and vegetable oil in the diet.
• fried food,
• yolk,
• saturated broths (meat and fish),
• meat sauces,
• pickles.

Meat consumption should be limited to 3-4 times a week, and in the last month to 1-2 times a week.

Good to know! In the third semester, limit your water intake to no more than 1 liter per day (including soups and other liquid foods). Also, keep salt intake to a minimum (5 grams per day), it retains water in the body.

If you exclude dishes from the diet that give a big load on the stomach and liver, you will feel much better and will be able to avoid unpleasant manifestations of pregnancy, enjoying only your “interesting” position.

In addition, it is useful to spend fasting days 1-2 times a week, on such days you can eat cottage cheese, kefir and apples. Such fasting days will bring the body into tone and prepare it for childbirth. But, such days can only be arranged on the recommendation of a doctor!

Menu in the third trimester

Good to know! In the last month of pregnancy, it is better to exclude light carbohydrates from the diet: sugar, flour, jam and honey, and refuse fatty foods. This will prepare for childbirth, reduce the weight of the fetus and facilitate its birth.

You can skip porridge or tea and biscuits, but don't skip soup. Let it be simple vermicelli cooked in meat or chicken broth, your stomach needs hot food and no drink can replace it. The general principle of nutrition during pregnancy, regardless of the trimester - Eat more often, but make smaller portions. If you really want something, eat a little, because most often during pregnancy you want something that is not enough in the body, for example, zinc, which ordinary seeds are rich in.

Another nuance that should not be forgotten. No matter how fully organized the diet during pregnancy, it is impossible to get all the necessary substances only from food. Therefore, doctors prescribe special vitamins for pregnant women and preparations containing iodine, magnesium and, if necessary, iron. This precautionary measure tenfold reduces the risk of the fetus not receiving vital vitamins, micro- and macroelements.

A video about nutrition during pregnancy will briefly talk about nutrition and give useful tips:

Pregnancy is a special state of the female body, which is associated with various changes in the hormonal background, metabolism, and even the physiology of internal organs.

Due to the restructuring of all systems during this period, a woman often experiences discomfort - nausea, heartburn, constipation. It is impossible to predict their appearance, but you can reduce the risk of manifestation to a minimum. To do this, you just need to follow a diet.

morning sickness:

Morning sickness, as one of the manifestations of toxicosis, can be caused not only by changes associated with the restructuring of the body. You can reduce the risk of these sensations. To do this, after waking up, you do not need to immediately and abruptly get up. Lie down for a few minutes, wake up completely, and only after that get out of bed.

Another simple recipe - you should eat no earlier than an hour after getting up, and avoid overeating in the evening (if possible, do not eat hearty meat dishes at night).

Heartburn during pregnancy:

The cause of heartburn is the increased acidity of the stomach. To avoid the unpleasant bitterness of heartburn, exclude black bread, fresh white bread, fried foods, sour and spicy foods, and kefir from the menu. Low-fat milk will help relieve heartburn that has already appeared. In no case should you drink soda diluted with water!

Constipation during pregnancy:

Constipation is an unpleasant phenomenon that a pregnant woman is especially susceptible to in the third trimester. The grown fetus compresses the intestines, making it difficult for processed food to pass through. In addition to discomfort for mom, constipation is dangerous for the baby. With untimely cleaning of the intestines, toxins begin to be absorbed into the bloodstream, inevitably entering the fetus, and can cause intoxication (poisoning).

• cabbage,
• apples,
• leaf salad,
• Bell pepper.

For the normal functioning of the intestines, eat more raw vegetables.

Edema during pregnancy:

This is another nuisance that a pregnant woman is often exposed to. The appearance of edema is caused by an imbalance in the fluid in the body. Therefore, it is necessary to ensure that the difference between the volume of the drunk and the excreted liquid is no more than 200 ml. Ideally, these figures should be equal. To prevent swelling, you should reduce the amount of salt, as it contributes to fluid retention in the body.

If swelling has already appeared, a simple exercise will help alleviate the condition. Lie on your back so that your legs are above the level of your head (you can lean on the wall or the back of the sofa). If you are very thirsty, drink in small sips and little by little.

Per day a pregnant woman in the 1st trimester needs 500 g of carbohydrates. If there are problems with being overweight, this amount should be reduced by one and a half times. It is necessary to get carbohydrates from oatmeal, buckwheat or rice cereals, as well as fruits and vegetables and a small amount of bread (no more than 150 g per day).

Liquid

In the first months, you can drink as much liquid as the body requires. The amount of liquid consumed should be 1.5-2 liters per day, and this also includes liquid foods (cereals, soups) and juicy vegetables with fruits.

It is best to drink mineral water. From other drinks, compotes from dried fruits or fresh fruits, fruit drinks, juices will be the best option.

Proper nutrition for pregnant women in the first trimester involves compliance with the following rules:

• daily you need to eat 150 g of fish or meat, 50 g of low-fat cottage cheese, 150 g of bread, 500 g of vegetables and the same amount of fresh berries and fruits; kefir or milk can be consumed no more than two glasses;
• eat only freshly prepared food at home;
• together with flour products, you can not eat meat and potatoes;
• for better digestion of food, it is necessary to chew it longer in the mouth;
• do not dress salads with mayonnaise, use only vegetable oil for this purpose;
• should be eaten in small portions;
• the intake of calories throughout the day must be distributed as follows: breakfast should contain 30%, second breakfast - about 10%, lunch - 35-40%, afternoon snack - about 5%, dinner - no more than 10%;
• if you want to have a snack between these meals, it is recommended to drink yogurt or eat fruit;
• lunch must be no later than two in the afternoon;
• do not eat after 7 pm; if you really want to eat, you are allowed to drink yogurt or kefir, or eat a few tablespoons of cottage cheese;
• in summer you need to eat more fruits than vegetables, in winter - on the contrary;
• eat foreign vegetables and fruits as rarely as possible, as they can provoke allergies;
• nuts and seeds can be eaten every day;
• flour products contained in the diet should be made from wholemeal flour.

What vitamins and minerals to pay attention to

At the beginning of its development, the embryo reacts sharply to changes in the amount of incoming minerals and vitamins. In order for the pregnancy to proceed normally, and the fetus to fully develop, it is necessary to ensure that a sufficient amount of vitamins enter the body.

If a woman follows a varied and balanced diet, there is no need to compensate for the deficiency of vitamins with any drugs.

So what vitamins and microelements required for a pregnant woman in the 1st trimester:

• Folic acid. With its lack, disturbances are formed in the nervous system of the child. about 500 mcg per day is required. There is a lot of it in spinach, citrus fruits, broccoli, green pepper. Its deficiency of this vitamin leads to malformations in the development of the heart, organs of vision and respiration. But an excess of this vitamin can adversely affect the health of the mother and child. Therefore, if you take any preparations with this vitamin, then only those aimed at pregnant women, where its dose will not exceed 1400 mcg.
• Vitamin E. Especially important in the first 2 weeks of pregnancy. It is this vitamin that normalizes the work of the placenta, ensures normal blood circulation of the fetus, eliminates problems with the hormonal background, and helps fight the harmful effects of the environment. This vitamin requires at least 150 mcg per day.
• Iodine. Iodine deficiency can lead to disorders in the development of the nervous system, brain, reproductive and skeletal systems. In more severe cases, iodine deficiency can cause miscarriage. That is why doctors often prescribe iodine-containing drugs to pregnant women, as well as eating large amounts of walnuts and seafood, where it is found in excess.
• Iron. With a lack of iron in the body, premature birth may occur, or anemia may occur in the child in the future. It is required to consume about 20 mg of iron per day. This element is abundant in legumes, pumpkin seeds, pork liver, Jerusalem artichoke, rye bread and lentils.
• Phosphorus and calcium. Phosphorus requires 2 g per day, calcium - half as much. Calcium is found in excess in egg yolks, cheese and milk, phosphorus in fish. A liter of milk per day will be enough to provide the body's need for both of these elements.

It should be borne in mind that long-term storage of fruits and vegetables, as well as their heat treatment, significantly reduces the amount of vitamins they contain.

What can't be eaten

Some foods and drinks to eat in the 1st trimester Absolutely forbidden:

• Alcohol. Regardless of its quantity, it can cause severe damage to the developing fetus.
• Caffeine. It is not recommended to drink coffee, as well as drinks that contain caffeine - tea, energy drinks, cola. Caffeine disrupts the baby's heart function, prevents the normal development of the respiratory system. With frequent use of coffee in the 1st trimester, there is a high risk of giving birth to a premature baby. It is allowed to drink a small cup of coffee in the morning and be sure to add milk to it.
• Vitamin A. An excess of this vitamin is just as dangerous as its deficiency. It is not recommended to eat a lot of foods with a high content of it.
• Medicines. Any medicines are allowed to be taken only with the approval of a doctor, and even then only if they cannot be dispensed with. In the 1st trimester, it is recommended to completely eliminate any medications, replacing them with harmless folk remedies.
• At the beginning of pregnancy it is desirable to refuse from fast food, sweets, smoked meats, canned foods and fried foods, as well as from any food that contains a lot of preservatives and other harmful chemicals.

It is possible to alleviate the condition with toxicosis, following these recommendations on nutrition in the first months of pregnancy:

• eat in small portions;
• do not eat fatty foods, sweets and pastries;
• do not eat something that provokes nausea;
• food should not be too hot;
• do not make sudden movements;
• drink plenty of water, especially if there are frequent bouts of vomiting;
• include in the diet more foods rich in vitamins C and group B.

Good help to cope with nausea dried apricots, mint decoction, sauerkraut, ginger, lemon, marigold or fennel seed decoction.

Anemia during pregnancy

, which leads to the development of anemia - a common occurrence in pregnant women. Anemia is manifested by pallor of the skin, weakness, the appearance of flies and black dots before the eyes. To maintain a normal level hemoglobin, it is necessary to eat vegetable and meat dishes - beef, pork, kidneys, liver and heart. From vegetable products - pomegranates, tomatoes, apples, herbs, peaches, buckwheat and rose hips.

Foods high in carbohydrates are recommended to be eaten less, as well as dairy products. It is advisable to completely abandon coffee and tea. Products with high in copper and vitamin C must be in the diet.

Weight gain

In the 1st trimester, weight gain is considered normal. 2 kg for all three months. Quite often, due to toxicosis, mothers lose weight. There is no need to worry about this, you still have a lot of time to gain weight in the remaining trimesters.

Nutrition menu for pregnant women in 1 trimeter

1. Breakfast. Low-fat cottage cheese, grated apple or carrot, 2-3 cookies or crackers.
2. Lunch. Cheese sandwich, cucumber or tomato, dried fruits, from drinks - a glass of yogurt.
3. Dinner. Soup, green salad, a piece of stew or mashed fish, vegetables, rice.
4. afternoon tea. Cheesecake, casserole, sandwich, fruit drink, yogurt.
5. Dinner. Fish or meat dish, fruit, salad, some waffles, weak tea.

Video about nutrition in the first trimester of pregnancy

We invite you to watch the video to learn about the basic rules of nutrition during pregnancy in the 1st trimester.

The first trimester is different for different women. Someone begins to feel disgust for those dishes that used to seem overeating, while someone, on the contrary, has a desire to try something new. What was your diet during the first trimester of pregnancy? What products helped to cope with toxicosis? Share your story in the comments.

It is often said that a pregnant woman eats for two, this wording is not entirely successful, because many people have the impression that the expectant mother should eat twice as much. In fact, this is absolutely wrong, increased attention should be paid not to the quantity of food, but to its quality, composition and balance. A special place in the diet of a pregnant woman is occupied by fresh fruits, which, despite their obvious benefits, cannot be consumed haphazardly and unlimitedly. Let's figure out how much and what kind of fruits you need to eat so as not to harm yourself and your child.

Why fruits must be included in the diet of a pregnant woman?

For the full development of the fetus, the expectant mother should receive daily not only a sufficient amount of proteins, fats and carbohydrates, but also vitamins, as well as macro- and microelements. Of course, their deficiency can be replenished with the help of various multivitamin complexes for pregnant and lactating women, which are sold in sufficient quantities in any pharmacy. But is it worth it to resort to artificial additives, if at least part of the necessary substances can be obtained with food.

It is fruits that are the main source of most vitamins, so their volume in the diet of a pregnant woman can be up to 500g per day (and even more in summer). The main thing is not to focus on one thing. By making your menu as diverse as possible, you can achieve a much greater effect and reduce the risk of allergies, which, unfortunately, can appear even in women who have never suffered from it before pregnancy. This is due to the fact that during the period of expectation of the baby, the body of the expectant mother works in a completely different way, almost all processes change, including the hormonal background and the production of various enzymes.

In addition, fruits are a source of fiber (vegetable fibers), which has a positive effect on the digestive tract and helps to eliminate toxins from the body. But it is important not to overdo it, as this can, on the contrary, contribute to the beginning of the fermentation process in the intestines and increased gas formation, which is extremely undesirable, especially in the later stages.

In addition, fruits are rich in fructose and sucrose, which are easily absorbed by the body and provide the necessary boost of energy, so they can be an excellent snack and a substitute for unwanted confectionery and flour products.

What fruits are good during pregnancy:

It is believed that the most useful are the usual fruits that grow in the region where the expectant mother lives. They are much less likely to cause allergic reactions, are better absorbed by the body and are practically not processed by special means for transportation and increasing the shelf life. The ideal option is fruits and berries from your own garden, as you can be 100% sure of their quality.

- apples and pears

This is an excellent source of vitamin C, which is necessary to strengthen the immune system (which is always weakened in pregnant women) and prevent various colds. Also, apples and pears contain a significant amount of iron, the deficiency of which leads to anemia and, as a result, the appearance of dizziness, weakness and increased fatigue.

Baked apples have a mild laxative effect, their bones contain iodine, which is necessary for every pregnant woman without exception throughout the entire period of gestation. The lack of this element causes malfunctions of the thyroid gland and hormonal imbalance.

With regular use of pears, potassium ions enter the body, which contribute to the proper functioning of the heart.

The optimal rate of consumption is 2-3 apples or pears per day.

- plums and apricots

Both of these fruits are well-known natural remedies for preventing constipation and improving bowel function. In addition, they reduce pressure, because, due to the high content of potassium, they contribute to the removal of excess fluid from the body (and therefore help eliminate swelling).

Plums and apricots also contain vitamins A, C, B1 and P, iron, iodine and magnesium, which are necessary for the proper development of the fetus, especially in the early stages.

The optimal rate of consumption is 5-6 plums or apricots per day.

- bananas, persimmon, pomegranate

Bananas are an excellent source of energy, as they contain carbohydrates that are easily absorbed by the body and contain virtually no fat. They help in the fight against stress and depression, as they stimulate the production of serotonin. Vitamins B, C and E, which are part of the composition, have the best effect on the condition of the skin, making it smooth and elastic, and also preventing the appearance of acne (a problem that pregnant women often face due to the increased content of progesterone in their body).

In addition, bananas have a slight diuretic effect, thanks to which they help fight swelling and reduce pressure. The high content of potassium contributes to the normalization of the cardiovascular system.

The optimal consumption rate is 1-2 medium bananas per day.

Persimmon is a real storehouse of vitamins and minerals, it helps to strengthen the immune system, has a beneficial effect on the development of the cardiovascular and nervous systems of the fetus, helps to remove excess fluid from the body (reduces pressure and relieves swelling). In addition, this fruit has a high nutritional value and contains a large amount of iodine, the need for which in a woman carrying a child doubles.

Expectant mothers suffering from diabetes or being overweight should be wary of persimmons. It is also worth keeping in mind its fixing effect (excessive consumption of this fruit can lead to constipation) and a high risk of allergies.

The optimal consumption rate is 1-2 persimmons per day.

Pomegranate is one of the best means for preventing and combating anemia, because the iron in its composition promotes the synthesis of hemoglobin. In addition, pomegranate is known for its anti-inflammatory, antimicrobial and even analgesic effects.

Pomegranate fruits and juice stimulate the digestive tract, but there is a downside - their excessive use increases the acidity of the stomach, which is not desirable in the later stages, when many women begin to suffer from heartburn.

The optimal rate of consumption is ½ pomegranate per day.

- lemons, tangerines, oranges

Citrus fruits contain a huge amount of vitamin C, which is not only indispensable for colds and their prevention, but is also a powerful antioxidant, slowing down the aging process and wear and tear of the body. Unfortunately, oranges and tangerines are among the most allergenic foods, so you should try them with great care. If an allergic reaction was observed before pregnancy, their use should be discarded. But lemons can be added to food calmly - this is practically the only citrus (at least of those that can be freely purchased in domestic stores) that does not cause allergies.

The optimal rate of consumption is no more than 1 orange or 2 tangerines per day.

It is also worth paying attention to pomelo, which has a much milder effect on the body, but also contains a sufficient amount of vitamin C, calcium and carotene.

The optimal rate of consumption is ½ pomelo per day.

When planning a menu during pregnancy, you should pay attention to several factors.

• Firstly, all fruits must be fresh without visible damage, dark spots and dents. If the fruits began to deteriorate, or vice versa, they did not ripen, there will be no benefit from them, but they may well bring harm.
• Secondly, vegetables and fruits that are brought from afar are often treated with various chemicals that allow them to be transported without compromising their appearance. It is better to choose local fruits and berries, and imported ones are recommended to be thoroughly washed and soaked before use.
• Thirdly, pregnancy is not the best time to experiment and try new things. Exotic novelties during this period should not be introduced into the diet, no matter how useful they are considered, because the reaction to a new product in the body can be completely unpredictable.
• Fourth, it is worth eliminating highly allergenic foods, such as strawberries or pineapples, from the diet. A favorite treat during pregnancy can cause a reaction, even if large amounts of these fruits did not cause any negative effects before.

Despite the fact that exotic fruits have already been mentioned above, papaya is worth noting separately. Its use during pregnancy is strictly prohibited even in those countries that are its homeland. The fact is that this fruit contains substances that promote uterine contraction, which can cause abortion or premature birth.

Finally

Fruits (as well as natural juices, compotes and fruit drinks) must be included in the diet of a pregnant woman, even if she additionally takes multivitamin complexes. Ideally, you should eat at least 3 or 4 different types daily, and the greatest effect can be achieved if they are consumed separately, not mixed in the form of a salad.

Especially for- Elena Kichak

During pregnancy, a woman needs complete and healthy food, because now she is responsible for the nutrition of the child. She needs a variety of vitamins and minerals to ensure the normal development of the fetus and maintain her health. Fruits and vegetables are traditionally considered a source of nutrients, but can all of them be eaten during the period of bearing a child? Which foods are good for the expectant mother and which are not?

Why fruits and vegetables should be in the diet of a pregnant woman?

In the 1st trimester of pregnancy, the systems and organs of the embryo are just beginning to form. It is during this period that a woman needs a large amount of vitamins and minerals. Many note that the future mother's taste preferences change in the early stages - this is how the body reports a lack of necessary elements.

Fruits, berries, vegetables are sources of nutrients to maintain the health of mother and baby. While meat can still be substituted, such as in veganism, plant foods contain essential amino acids and other elements that cannot be obtained from other sources.

In the second and third trimesters, enhanced and balanced nutrition is essential to maintain the health of the pregnant woman and provide nutrients to the growing fetus. In the middle of gestation, when the organs are already formed, the baby begins to grow actively. This affects the general well-being of the expectant mother, she may begin to have problems with the functioning of the gastrointestinal tract and kidneys, so she needs to follow a certain diet containing a large amount of vegetables in the diet.

What fruits are good during pregnancy?

Fruits are not only tasty, but also healthy. However, you should not eat only them, but you definitely need to include several pieces in your daily diet.

Each fruit - apple, plum, pear and even citrus fruits, which many mothers are afraid to consume during pregnancy - are beneficial, and doctors advise using them in different amounts at different stages of bearing a child.

Apples and pears

It is believed that fruits that grow in the area where the expectant mother lives are more beneficial. In our country, these are apples and pears. The body is accustomed to them, so you can not be afraid of allergies to new products.

What are the benefits of apples and pears? First of all, a high content of iron, which is necessary for the formation of the hematopoietic system in the fetus, as well as for the prevention of anemia in a pregnant woman.

Plums, apricots

Apricots, like apples, also contain a lot of iron. They should be eaten to prevent anemia. They stabilize the work of the stomach and heart. Apricots contain potassium, magnesium, iron, phosphorus, vitamins - ascorbic acid, carotene, bioflavonoids, nicotinamide.

Plum is primarily a good remedy for improving intestinal motility. It is worth eating a few pieces at night, and the pregnant woman will get rid of constipation. Also, the fruits remove excess fluid and salts from the body, which is very important if a woman is very swollen, they have a choleretic effect.

Often, due to toxicosis, a pregnant woman loses her appetite. To stimulate it, it is recommended to eat a few plums in the morning.

However, there are also contraindications. You should not eat a lot of these fruits for those who suffer from diabetes, obesity, rheumatism. Plums are beneficial in their raw form, after heat treatment they lose their properties.

Bananas, persimmon, pomegranate

Are exotic fruits healthy? Not everything is allowed to be eaten by expectant mothers, but many of them are necessary for the full development of the baby and maintaining the health of a woman during the gestation period.

During pregnancy, a woman's mental and emotional state changes. She should not be nervous, but the level of anxiety unconsciously increases (we recommend reading:). Bananas are a natural antidepressant. They improve mood and promote the production of serotonin, help to cope with insomnia.

Persimmon improves immunity, increases the body's resistance to infections, removes excess fluid from the body, which is especially useful in late gestation. Also, the fruit helps to normalize the work of the heart, strengthens the nervous system, and prevents the occurrence of thyroid diseases. However, do not abuse persimmon - it is a strong allergen and, if consumed excessively, causes constipation.

Pomegranate is advised to eat for those who have problems with the hematopoietic system and anemia. It has a beneficial effect on the reproductive system of a woman and is especially useful before childbirth, as it contributes to a quick and easy delivery.

Citrus fruits (lemon, orange, tangerine, grapefruit)

Many mothers are afraid to use citrus fruits during the gestation period. However, it is at this time that one really wants to eat an orange or grapefruit, drink tea with lemon. Should you deny yourself pleasure?

Citrus fruits are a source of vitamin C, and ascorbic acid is necessary for the full functioning of all body systems and boosting immunity. The healthiest of citrus fruits is grapefruit. Due to the large amount of magnesium, it helps to resist depression (see also:). In the 1st trimester, it is effective against toxicosis and reduces the risk of miscarriage.

Despite the expected benefits, you should not abuse citrus fruits, because they are strong allergens. If you consume oranges or tangerines in unlimited quantities, the child may be born with an allergy.

Not all fruits and berries are good for the expectant mother and baby. Some fruits are strictly forbidden:

1. Grape. All varieties cause increased fermentation in the intestines and, as a result, excessive gas formation. In addition, grapes can cause premature birth, and the content of sucrose and fructose contributes to weight gain and excessive growth of the fetus.
2. Strawberry. Berry is the strongest allergen. It is contraindicated for expectant mothers, because a child can be born with an allergy to strawberries and a tendency to diathesis. In addition, oxalic acid in its composition leaches calcium from the body. This is especially harmful in the 2nd trimester, when the fetus is growing rapidly (for more details, see the article:).
3. A pineapple. This exotic fruit is forbidden to eat throughout the entire period of pregnancy. It provokes the threat of miscarriage, increases the tone of the uterus, especially for periods up to 13 weeks.
4. Papaya. Stimulates contraction of the uterus, causes hypertonicity. In the early stages, this leads to spontaneous abortion, and in the later periods, to premature birth.

Vegetables during pregnancy: what is useful?

In addition to berries and fruits, vegetables must be included in the diet of a woman every day. They can be eaten raw, stewed or boiled, added to soups or cooked in vegetable pies.

The most useful vegetables during pregnancy:

1. Carrot. According to the benefits for the body, doctors put it in the first place, since carrots are necessary for the proper formation of the internal organs of the embryo. The composition includes many vitamins: carotene, ascorbic acid, tocopherol, phylloquinone, nicotinamide.
2. Spinach. The main element contained in spinach is folic acid. Without a sufficient amount of this vitamin in the fetus, congenital anomalies in development are observed. In addition to spinach, asparagus contains the same amount of vitamin B9.
3. Bulgarian pepper. Sweet pepper is necessary to strengthen the immune system, the walls of blood vessels, the development of the musculoskeletal system.
4. Cabbage is as useful as carrots. It contains folic acid, retinol, tocopherol, ascorbic acid, iron and potassium. Sauerkraut is especially useful, and choosing among different varieties, it is best to give preference to broccoli.
5. Tomatoes. This vegetable contains a lot of iron and vitamin C.
6. Cucumbers. The composition includes potassium, so the use of a vegetable helps to lower blood pressure, thereby normalizing the work of the heart. Used to prevent hemorrhoids, constipation, helps with dehydration.

How to choose vegetables, fruits and berries? A few recommendations:

• it is best to opt for local fruits, they are more beneficial for the body and less allergenic;
• you need to buy seasonal fruits, they contain the least pesticides and nitrates;
• vegetables and fruits should be eaten thoroughly washed, otherwise you can become infected with E. coli and helminths;
• when buying, you should pay attention to the appearance of the fruit - they should be ripe, not rotten, not broken, but it is better to avoid “wax” fruits.

The main principle of nutrition that a pregnant woman must observe is measure. Any products in excessive quantities bring harm instead of benefit.