Features of the diet during pregnancy

The nutrition of a pregnant woman often becomes the cause of fierce disputes in the family, where everyone dreams of a healthy and active baby soon. From older relatives, friends, doctors, from books, TV shows and the Internet, the expectant mother receives a huge amount of various, often very conflicting recommendations. Some advise eating for two, others recommend practicing fasting days, and still others encroach on "unshakable values" — pickles and coffee, trying to slip the hated carrot salad instead. Together with estet-portal.com we will try to understand such a difficult issue as the nutritional habits of a woman who is expecting a baby.

Nutrition of a pregnant woman in the first trimester

First of all, we note that the diet of a woman throughout the forty weeks of pregnancy cannot be the same. At first glance, it may seem that the easiest way for expectant mothers is in the first three months, when the nutrition of a pregnant woman does not have strict restrictions. If you followed the principles of a healthy diet, most likely, during this period you will not have to radically revise your menu.

The main thing that is required of you — provide yourself, and hence the future baby, with the maximum variety of diet, which must include:
·    lean meats — chicken, turkey, veal or beef — a source of proteins and amino acids, many vitamins and minerals, including iron;
·    sea fish and seafood,  rich in essential polyunsaturated omega 3 fatty acids, iodine and phosphorus;
·    eggs as a source of easily digestible protein and vitamins;
·    a variety of vegetables and herbs needed by the expectant mother and baby as a source of vitamins, among which B9 is especially relevant for you — folic acid, found in various types of salads, cabbages, herbs and germinated cereals;
·    various cereals, pasta and bread, as a source of B vitamins and complex carbohydrates needed to provide your cells with energy;
·     cottage cheese and a variety of fermented milk products, among which low-fat kefir, fermented baked milk and natural unsweetened yogurt without additives are most preferable;
·    vegetable fats, among which flaxseed, soybean or corn oil are most preferred.

folic acid

, found in various types of salads, cabbages, herbs and germinated cereals;

·    various cereals, pasta and bread, as a source of B vitamins and

complex carbohydrates

needed to provide your cells with energy;

·     cottage cheese and a variety of fermented milk products, among which low-fat kefir, fermented baked milk and natural unsweetened yogurt without additives are most preferable;
·    vegetable fats, among which flaxseed, soybean or corn oil are most preferred.
folic acid
, found in various types of salads, cabbages, herbs and germinated cereals;
·    various cereals, pasta and bread, as a source of B vitamins and
complex carbohydrates

needed to provide your cells with energy;·     cottage cheese and a variety of fermented milk products, among which low-fat kefir, fermented baked milk and natural unsweetened yogurt without additives are most preferable;

·    vegetable fats, among which flaxseed, soybean or corn oil are most preferred.

among which low-fat kefir, fermented baked milk and natural unsweetened yogurt without additives are most preferred;

·    vegetable fats, among which flaxseed, soybean or corn oil are most preferred.

among which low-fat kefir, fermented baked milk and natural unsweetened yogurt without additives are most preferred;

·    vegetable fats, among which flaxseed, soybean or corn oil are most preferred.

But it is better to refuse from the use of semi-finished products, ready-made meat and fish products now, so as not to expose yourself to the risk of infection with pathogens of dangerous gastrointestinal diseases.

What can you eat with early toxicosis

The first half of pregnancy in many women is accompanied by toxicosis, which significantly limits the choice of foods that you can eat without fear of causing a new attack of nausea. The biggest problem is absolutely individual (but, fortunately, temporary) intolerance to certain foods. Therefore, nutritionists, as a rule, are limited to only the most general advice. So, to minimize the manifestations of toxicosis:
·    try to switch to fractional meals, eat in small portions, every two — three hours;
·    refuse the combination of dishes of different consistency, after the soup you should not eat a second one, and drink cutlets with mashed potatoes with compote;
·     if you are nauseated by dairy products, look for other sources of calcium: nuts, seeds, legumes;

·    try to carry a bag of dried fruits, crackers or a sour apple — do not endure the feeling of hunger;

·    refer to the experience of women who use baby food products in their diet during this period — purees, juices and cereals.

who during this period use in their diet products for baby food — purees, juices and cereals.

who during this period use in their diet products for baby food — purees, juices and cereals.

Features of nutrition in the second and third trimester of pregnancy

Later pregnancy requires a woman to be even more attentive to what appears on her plate. Despite the fact that a growing baby needs more and more food, the principle of fractional nutrition does not lose its relevance. However, during this period, special attention should be paid to the method of preparation of products.

Because too fatty (or fried) meat or fish can easily cause heartburn, you should give preference to baking, boiling or stewing.

Nutritic experts recommend including various soups in your diet more often, which are easy to digest without overloading the digestive system.

Approximately from the second half of pregnancy, the future baby begins to form its own immune system. And therefore, right now it is necessary to exclude or limit the use of products that are potential allergens. Of course, much depends on the genetic predisposition, since allergic manifestations (as well as their complete absence) — phenomenon is very individual. The list of the most well-known allergens, the use of which should be avoided by the expectant mother, includes:

·    some citrus — tangerines and oranges; ·    red fruits and berries;·    honey;·    cocoa and chocolate; ·    some seafood. In addition, you should be very careful about foods that provoke fermentation processes and cause bloating. These are various types of cabbage, beans, peas, fresh pastries. That is why many women switch to yeast-free breads or crispbreads, which also do not contain yeast. How much can you drink: features of the drinking regime Compliance with the drinking regimen — one of the most controversial issues, because many women in the second (and especially in the third) trimester of pregnancy suffer from edema. This is not only unpleasant and unaesthetic, but also quite dangerous, as it indicates problems in the functioning of the kidneys. In this case, a woman is often prescribed to strictly limit fluid intake, which creates very significant discomfort.   If you are prone to edema, pay attention to the amount of salt you use when preparing dinner. Try to minimize its use.  And most importantly, exclude from the menu: ·    sausages, hard spicy cheese; ·    all kinds of salted fish;·    any variety of fast food and processed foods that may contain a record amount of salt, sugar or other even more dangerous additives. Nutritionists insist on drinking about two liters of pure (preferably bottled) water. Other very useful drinks include decoctions of dried fruits, rosehip infusion, freshly squeezed sour juices, not strong green or black tea. Strict ban on natural coffee during pregnancy — a difficult test for many women who are used to starting the morning with a cup of an invigorating drink. For a long time it was believed that it is extremely harmful to the nervous system of the baby and provokes the loss of calcium. Modern nutritionists are not so categorical, they allow the use of a small amount of not too strong coffee with milk or cream. And, of course, we must not forget that the nutrition of a pregnant woman should be combined with compliance with all the requirements of a doctor who, observing the dynamics of body weight gain, will definitely give his recommendations regarding the use of certain products in your menu. Keep a healthy lifestyle, give up bad habits, spend more time outdoors, and most importantly, stay calm and positive: only in this case, your balanced diet will bring maximum benefit. For more interesting information about healthy eating for pregnant women, visit estet-portal.com.