"We are what we eat!" The relationship between nutrition and health is especially strong during pregnancy. The linguistic kinship of the words "nutrition" and "upbringing", as it were, unobtrusively hints that, by eating right, a mother from the first days of the birth of a new life in her "brings up" her baby healthy. At the same time, it is important to remember that the energy value of the diet, as well as the qualitative and quantitative ratio of its various components, differs at different times. So, nutrition in the first trimester of pregnancy is significantly different from that of a pregnant woman in the third trimester.

The basics of nutrition for a pregnant woman in the first trimester

Eating early in pregnancy requires little or no change. In the first weeks, it is enough to give up bad habits and follow the basic principles of a healthy diet: exclude fatty, fried, marinades, sweets and pickles. At this stage, there is an active laying of all the organs of the baby, as well as the placental tissues necessary for his life support, therefore, an important nuance of nutrition in the first trimester of pregnancy is the inclusion of a sufficient amount of protein food in food, which serves as a kind of building material, vitamins and minerals.

Eating early in pregnancy means focusing on local foods and dishes, and avoiding fast food and caffeinated beverages. Experts differ in their opinions on drinking coffee during pregnancy, but it is still recommended to abstain from it in the first trimester.

Pregnancy nutrition by week: first trimester

Nutrition for pregnant women by week in the first trimester looks like this:

• 1-2 weeks: it is recommended to increase the amount of foods in the daily diet that contain folic acid (among them leafy garden herbs, cereals, etc.). Refuse excessively fatty foods and sweets, as they provoke early toxicosis. Include bright yellow and orange fruits and vegetables in the menu;
• 3-4 weeks: The focus is on foods that contain calcium (dairy, broccoli, herbs, fruit and vegetable juices), as well as zinc and manganese (turkey, lean beef and pork, spinach, bananas, eggs, etc.) .). It is recommended to completely abandon coffee and not get too carried away with nuts, since they are quite high in fat;
• 5-7 weeks: since the laying of the heart, neural tube and most of the internal organs is in progress, at this stage, calcium, phosphorus, B vitamins, vitamin E (tocopherol), fluoride, proteins and fats are extremely important (yoghurt, cheese, fruits compensate for this need and vegetables, nuts and legumes, lean meats);
• 8-9 weeks: the baby's skeleton, joint tissues, lungs form, and his mother's blood volume significantly increases. Now both need vitamins C and bioflavonoids (vitamin P). They are present in strawberries, buckwheat, citrus fruits, onions, rose hips, etc.;
• 10-11 weeks: the formation of the heart and blood vessels takes place, the teeth, smell and genitals are laid. In order for their development to be correct, it is important to include in the diet calcium, fluoride, zinc, iron and vitamin E, which are found in meat dishes, cottage cheese, green vegetables, cheese, seafood and legumes;
• 11-12 weeks: the formation of the body of the unborn child and the placenta reaches the home stretch - now the baby's internal organs will grow and develop, and the placenta will begin to fully function, protecting the fetus and providing its nutrition and respiration. A pregnant woman's diet in the first trimester should include more fruits, vegetables and berries.

General principles of nutrition for a pregnant woman in the second trimester

In the second trimester, it is recommended to slightly increase the calorie content of food. The best way to do this is to include easily digestible proteins, fats and carbohydrates in your diet. The middle of pregnancy is a period that is accompanied by the active growth of the baby and the tissues of the placenta, as well as the amount of amniotic fluid. All this creates a serious load on the mother's body. Therefore, at this stage, it is important to consume more protein foods of animal origin, dairy products and plant foods.

The daily need for fats is compensated by 20-25 g of unrefined vegetable oil, which can be added to various vegetable salads. In proteins - low-fat varieties of fish and meat, eggs, cheeses, except for soft and moldy varieties, since the latter are classified as prohibited for pregnant foods. A source of useful carbohydrates are bread (optimally - from wholemeal flour), fruits and berries.

Pregnancy nutrition by week: second trimester

The nutritional structure of pregnant women by week in the second trimester may be as follows:

• 13-16 weeks: this period of time is the final stage of the formation of skeletal bones and the beginning of their rapid growth. Now it is important to increase the calorie content of the diet by about 300 kcal per day. To do this, it is recommended to eat an extra apple, bread or a slightly larger portion of porridge than usual every day. Do not forget about dairy products (it is good to drink a glass of milk or kefir every day, and if this seems not enough, then you can supplement them, for example, with oatmeal cookies);
• 17-24 weeks: the baby is developing vision and hearing, the tissues of the skin and mucous membranes are improving, so it is necessary to supplement the diet with foods that contain vitamin A (red vegetables, cabbage, etc.);
• 25-28 weeks: the increasing size of the fetus and uterus begin to put tangible pressure on the stomach, so you need to eat a little and more often. It is recommended to exclude excessively fatty foods, sweets and starchy foods from the daily diet. After 21 weeks, the release of insulin in the mother's body increases, so the abuse of sweets and pastries is fraught with the development of diabetes in pregnant women.

Pregnancy nutrition by week: third trimester

The nutrition of a pregnant woman in the third trimester is based on the following principles:

• Reducing the amount of salt;
• Complete exclusion of harmful products (smoked, fatty, salty, etc.);
• Refusal of restrictions on food (here the approach should be reasonable and concerns low-calorie foods - vegetable stews, steamed cutlets, etc.);
• Increase in fermented milk products;
• Liquid dosing (no more than 1.5-2 liters, including soups, herbal teas, plain water);
• Frequent, but fractional meals.

Nutrition during pregnancy by week looks something like this: 4.7 out of 5 (33 votes)

The expectant mother should remember that everything that she eats, "eats" and her child. Therefore, pregnancy is a reason to declare a 9-month "fight for the quality" of nutrition.

Strong alcohol from this moment is prohibited. It is better to limit your caffeine intake (no more than 2 cups of coffee or 4 cups of tea a day). In the 1st trimester, when the central nervous system is laid down, folic acid (vitamin B9) is very important. Lack of folic acid provokes various pathologies of the neural tube of the fetus and contributes to the development of iron deficiency anemia in the mother.

You need to get at least 600 mg of folic acid per day: it is found in the liver, legumes, beets, avocados, celery, fish, nuts, asparagus, spinach.

30% of expectant mothers suffer from morning sickness. The mechanism of toxicosis has not yet been sufficiently studied, but it has been noticed that it is more often observed in women in whose diet there is not enough protein. Do not provoke nausea with abundant, fatty foods. Eat small meals every 2 hours. Have breakfast in bed, keep an apple or cookie nearby. Avoid unpleasant kitchen odors. Do not drink food and give up soups for a while, but in general try to drink more: fruit juice or compote are easily digested and make up for the lack of carbohydrates in the body.

Hello lovely women! Almost all of us sooner or later become mothers. But this is preceded by long months of waiting for crumbs, queues at antenatal clinics, endless tests, examinations and ... dreams of a healthy baby.

But did you know that most of them, if not all, are destined to come true? And you need very little for this - a healthy lifestyle, good mood and proper nutrition for pregnant women. The 1st trimester, the menu of which is discussed in this article, is considered one of the most important. Simply because it is during this period that all organs and systems of the fetus are laid, and it itself gradually develops.

And at best, if I may say so, the lack of nutrients now in the future can turn into a pathology for him, and at worst - become fatal.

You should not radically change the diet in the first months of pregnancy! It is much wiser to simply correct it.

Will help with this simple general nutritional rules:

• The pregnant menu should be as diverse as possible and contain proteins, fats and carbohydrates in the right amounts. Of course, only a nutritionist can determine these quantities in each individual case. If there is an opportunity to turn to him - great, if not - do not be upset. Moreover, if there were no problems with excess weight before pregnancy. After all, this means that the diet is correct and does not need changes. If they were, it needs to be revised by reducing the amount of consumed fats and carbohydrates (sweets). There is more than usual and it is not worth eating for two in the first trimester.

By the way, if you don't want to do the counting of proteins, fats and carbohydrates yourself, you can simply order healthy food at home! Everyone will count for you and will bring food for the whole day from the most healthy and natural products. Very comfortably! View sample menus and prices can be on the website.

• At first, it is desirable increase the portions of fruits and vegetables you eat. The latter can be filled with oil. In this form, they are not only absorbed faster, but also improve digestion.
• Important take care of the diet... It is advisable to replace three meals during this period with 5-6. The main thing is that the portions are small.
• We must not forget about drinking. The expectant mother needs 2 liters of liquid per day... Moreover, it can be not only water, but also fruit juices, compotes, milk or cocoa.
• The last factor is how food is prepared. During pregnancy it's better to give up fried foods in favor of boiled, baked or steamed.

2. What should be in the diet

Proper nutrition of the expectant mother can reduce the risk of developing congenital fetal abnormalities. That is why it needs to be thought out with great care.

What does a pregnant woman need?

In vitamins, because they play an essential role. Judge for yourself:

1. Vitamin B9, or folic acid. Doctors prescribe it from the first days. Do you know why? It is responsible for the proper development of the nervous system and protects the fetus from anencephaly, hydrocephalus, spinal fractures and other dangerous ailments. It is found in nuts, legumes, apples, citrus fruits, mushrooms and herbs.
2. Vitamin E... It is also heard by many, as it prevents miscarriage. You can find it in vegetable oils, eggs, nuts, liver and herbs, or ... in the pharmacy.
3. Vitamin C... It not only enhances the immunity of the expectant mother during pregnancy, but also strengthens the walls of blood vessels and the placenta, and also promotes the absorption of iron, on which, by the way, the hemoglobin level depends. But keep in mind that too much vitamin C can be harmful. vitamin C stimulates the immune system, which is undesirable in the 1st trimester.
4. Vitamin D. Do you want to preserve the health and beauty of your teeth? Don't forget about fish, seafood, egg yolks and butter, which contain it. This vitamin allows the future baby not only to form a strong skeletal system, but also to prevent the development of allergic reactions in him.
5. Vitamin B12... Women suffering from anemia need it. It is found in fish, eggs, meat and milk.
6. Vitamin A... It affects the condition of the placenta and is found in eggs, dairy products, green and yellow vegetables.

In addition to them, a pregnant woman needs zinc, iron, selenium, honey, cobalt and other trace elements on which the development of the fetus depends. How not to get confused in all this diversity and enrich your body with all useful substances?

Just make sure that there is a place in the diet for all food groups, namely:

• vegetables and fruits;
• cereals and cereals;
• meat and fish;
• dairy products.

3. What is prohibited for a pregnant woman in the first trimester

• Fast food and convenience foods.
• Chips, crackers and any excessively salty and spicy dishes - they disrupt metabolic processes in the body, provoke edema.
• Coffee and caffeinated drinks. They increase blood pressure, which can result in miscarriage. Meanwhile, for coffee lovers, doctors still allow 1 cup of coffee a day.
• Canned food, carbonated drinks.
• Alcohol.

4. Approximate food menu for a week in the first trimester

Now let's look at a sample menu for a week that will provide mom and baby with all the necessary nutrients:

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