List of foods that should not be eaten by pregnant women. What pregnant women should not eat during pregnancy: a list of foods prohibited in the early stages

Nutrition for a pregnant woman

It is very difficult to regulate the diet of a pregnant woman in the first months of the term. In the first trimester, a woman may experience severe toxicosis, which is why she has the right to refuse any food at all. During this period, even some completely non-aggressive smells irritate, not to mention the dishes.

Over time, when toxicosis recedes and appetite returns, another problem arises – the rapid weight gain, which is very difficult to fight. Extra pounds provoke a number of serious problems that accompany a woman after childbirth. It:

• phlebeurysm;
• a tendency to constipation;
• hemorrhoids;
• heart failure;
• renal failure;
• dysfunction of the pancreas;
• tendency to high blood pressure.

The diet, which is approved by the supervising doctor, can lead a woman to complete despondency. The food of a pregnant woman is not too tasty, so as not to “warm up” the appetite and at the same time to saturate the body with useful substances.

From the first trimester, the portion sizes are determined by the doctor. Now the nutrition of the pregnant woman will vary according to the weeks of the child’s development. There are a number of essential products that it is advisable to use for a pregnant woman constantly. The dominant role is played by cottage cheese and iron-containing products.

What can pregnant women eat and what not?

Why should pregnant women bother themselves with different rules on what to eat and what not? And then, so as not to make a disabled child (fetus) out of a healthy child (fetus) by their negligence. After all, if during pregnancy you do not eat folic acid, which is contained in large quantities in fresh herbs (parsley, dill, onions, lettuce), then the baby may then have problems with the spine, and if during the last trimester you do not eat meat and eggs, then possible problems with the development of the brain.

But not only the health of the future heir suffers from malnutrition: the very course of pregnancy in this case is often accompanied by various complications, up to premature birth or even miscarriage.

If a woman eats according to the rules, but at the same time with an eye on her own body, she is unlikely to develop anemia and her eyesight will sharply drop, she most likely will not have leg cramps and teeth will not fall out due to calcium deficiency, she will feel vigorous and will not know what vomiting and nausea, constipation are, she will not have a premature birth and she will be happy and calm, and after the birth of the baby, she will soon be in good physical shape.

What do you need to know?

If you do not have problems with lack of weight and you do not urgently need to gain weight before childbirth, then before you put this or that piece of food in your mouth, be sure to ask yourself the question – “What will my baby get from this food? Will she be useful to him? “

The fact is that not all calories are equally healthy and equal.

If you eat 100 grams / calories of chips, then these will be empty and even unhealthy calories, since there are a lot of preservatives and other chemicals in chips – such food will be harmful to your baby. But if you eat 100 grams / calories of an apple, then we will do it for his benefit, since this wonderful fruit contains many vitamins and minerals necessary for the development of the fetus’ body.

Say no!” fasting during pregnancy!

Especially in the later stages. Unless, of course, you want to give birth to a sick child ahead of time.

Eat regularly.

When the baby is born, you will regularly feed him with breast milk or artificial nutrition, right? So why do you think you have the right to starve your own child in your womb?

Never, never – never skip meals! The kid needs at least 3 meals a day, and at the norm – 4-6 times a day. Do not force your child to learn what real hunger is in your belly.

Keep fat to a minimum.

Fats are solid calories, they are solid carbohydrates. Therefore, buy lean meat, best of all – chicken, it is better to bake dishes in the oven than to fry them, to cook food, use only a spoonful of fat or vegetable oil, and not half a glass.

Healthy food for pregnant women

Before discussing all kinds of dishes for a pregnant woman, you should take into account the general rules for compiling a diet. Plant foods should make up ⅔ of the food eaten per day. The most important is such a menu in the last stages of pregnancy, at least two to three weeks before childbirth. Vegetables contain a large amount of prostaglandins, which provide elasticity to the tissues of the birth canal.

Vegetable dishes have a beneficial effect on the functioning of the organs of the gastrointestinal tract, eliminating constipation and restraining the growth of fatty deposits. Eating vegetable soups and saute, a pregnant woman will not feel a high load on the stomach and pancreas, especially if the dishes are steamed without using a frying pan.

However, no vegetables can replace meat products for either the mother’s body or the future baby. It is simply a crime to refuse meat during pregnancy. The growing embryo simply needs protein of animal origin. Every day, up to 100 grams of animal proteins should be included in the diet of a pregnant woman. If on some days a woman wants to do without meat, it should be replaced with fish.

Fruits can be singled out as a separate item. Of course, expectant mothers who had allergic problems before conception should be extremely careful when choosing fruits in supermarkets. Most exotic fruits are pretreated with liquefied gas or with acceptable herbicides to give them a longer shelf life.

Exotic fruits entering the local market travel a long way from southern countries. Sometimes delivery takes from several days to several weeks. Usually fruits and vegetables from abroad are transported by sea, as this is the cheapest type of delivery. It is not recommended to buy vacuum-packed fruits and vegetables for pregnant women.

It should also be remembered that freshly prepared food is much tastier and healthier than warmed and cooked in advance. Therefore, it is better to prepare meals for pregnant women in small portions per meal. Food that is left in the refrigerator overnight should not be covered with plastic bags and kept under nylon lids for a long time. In it, pathogenic microflora can multiply, invisible to the human eye, but carrying a high degree of danger to health.

Dry food and “on the go” should be excluded. You can not overeat, as well as go hungry for a long time. The feeling of thirst must be quenched as it arises. It is also important what the pregnant woman will drink and in what volumes. Increased fluid intake will lead to edema, which will cause shortness of breath, blockage of the veins of the lower extremities, and interfere with normal blood circulation. Drinks should be at room temperature. Carbonated, tonic and alcoholic drinks are not recommended. Food should be consumed slowly, in a calm atmosphere, chewing thoroughly. Air in a hurry can cause prolonged belching, colic and general discomfort.

What products are needed

Healthy cooking for a pregnant woman consists of dishes prepared as follows:

• Cooking food in a double boiler or baking in the oven. This is the most useful way to heat food. You can bake any food, from vegetables to meat and fish. To do this, use foil, polypropylene packaging or parchment paper. So you can cook dietary meat, keeping all the nutrients in it.
• Food prepared by quenching. This option involves prolonged stewing of food in a sealed container with a little water or vegetable oil. Meat, vegetables and mixed meals are delicious and nutritious.
• Food cooked method of roasting. To maximize the preservation of useful substances in products that have been fried in a pan, it is necessary to fry vegetables or meat in medium-sized pieces on a hot surface without adding fat. A wok pan is ideal for such dishes, it has thin walls that heat evenly from the bottom to the top surfaces. The burner flame must cover the entire surface of the pan, so the burner must be wide.
• Food cooked in nature on an open fire. This very first way of cooking in human society is gaining popularity today. For the expectant mother, it is advisable to select lean pieces of meat or fish. You can fry pumpkin, tomatoes, zucchini, eggplant, potatoes in small pieces. Remove the frying crust before eating.

From plant foods, pregnant women can do everything, individually excluding those that can cause allergic reactions. You need to be careful when eating citrus fruits, tomatoes, strawberries, and some exotic fruits. It is better to season salads with unrefined vegetable oil, trying not to abuse salt and hot spices. Salt and spices make you feel thirsty, causing puffiness and weight gain.

Nutritional Basics During Pregnancy

Scientists have proven that proper nutrition of a woman during the period of gestation is especially important for the full laying and development of organs and systems. At the prenatal stage, the child develops eating behavior and habits that persist into adulthood. Therefore, proper nutrition of a pregnant woman is a guarantee of the child’s health, ensuring his well-being for life.

Meals should be organized so as to maximize the supply of necessary nutrients and not exceed the daily calorie intake. There are weight gain rates. If the body weight of a pregnant woman increases within the physiological limits, this reduces the risk of dangerous conditions:

• hypertension;
• diabetes mellitus;
• preeclampsia;
• premature or terminated pregnancy,.

Weight gain rates are calculated from the woman’s BMI before pregnancy.

BMI values ​​at the beginning of pregnancy	Status according to BMI	Weight gain with every pregnancy
BMI < 18.5​	Reduced weight	12.5-18 Kg
​18.5 ≤ BMI < 24.9	Normal weight	11.5 -16 Kg
​25≤ BMI < 29.9	Overweight	7 – 11.5 Kg
​30 ≤ BMI	Obesity	5-9 Kg

Doctors advise expectant mothers to adhere to the following recommendations:

1. Eat food regularly. Combine different types of food during main and intermediate meals.
2. Reduce serving sizes and shorten the break between meals. Frequent and fractional meals will help to cope with heartburn, heaviness in the stomach.
3. Separating food from drinks to avoid provoking nausea.
4. Drink plenty of non-carbonated drinking water.
5. Avoid fatty fried foods in favor of boiled, stewed and steamed foods.
6. The daily diet should be balanced in terms of the content of proteins, fats, carbohydrates and contain vitamins, macro- and microelements.
7. Minimize ultra-processed foods: white bread, sugary drinks, pastries.
8. Carefully study the composition and energy value of the products on the label.

Sarah Krieger, an American nutritionist and prenatal nutrition expert, recommends that you structure your meals like this: half a plate – fruits and vegetables, a quarter – whole grains, a quarter – lean protein. The doctor recommends to accompany each meal with a dairy product.

How to properly build a diet?

According to the American College of Obstetrics and Gynecology (ACOG), expectant mothers need more calcium, folate, iron, and protein during the prenatal period than the average woman. Therefore, the diet should include foods that are high in these nutrients. In addition, the requirements for a particular substance in a pregnant woman change during the prenatal period.

In the first months of pregnancy, vital organs and systems are laid. As a rule, a woman experiences weakness, drowsiness, mood swings, toxicosis. These phenomena can be a variant of the physiological norm, but most often they speak of hypovitaminosis states.

In the early stages, a woman’s body especially needs the following biologically active substances:

Biologically active substance	What functions in the body does	Where is contained	Physiological daily rate
Folic acid (vitamin B9)	Participates in the formation of the nervous and cardiovascular system	Green leafy vegetables	400 mcg
Iodine	The work of the thyroid gland, the development of the brain, the musculoskeletal system	Fish, figs, seafood	0.2 mg
Calcium	It is necessary for the formation of the skeleton, teeth, normal functioning of the circulatory and nervous system.	Dairy products, eggs, different varieties of cabbage, leafy greens, fish, sesame seeds, poppy seeds	1500 mg
B vitamins	Help the fetus to fully form and develop, B12 – prevents anemia, B6 – fights the manifestation of toxicosis	Vegetables, cereals, legumes, meat, offal	B1 – 1.5-1.9 mg; B2 – 1.6-2.1 mg B6 – 2.1 mg; B12 – 4 mcg
Zinc	Participates in the process of cell division and differentiation	Oysters, bran, liver, seeds and nuts	14-15 mg
Vitamin A	Development of the organs of vision, the formation of the skeleton	Orange vegetables and fruits, cheese, eggs, avocado, liver, fish	2600 IU
Lutelin	Improves blood supply to the organs of vision, favorably affects the formation of the brain and intelligence of the child	Spinach, pumpkin, peas, beans, persimmon, cabbage	5-10 mg
Routine	Strengthens blood vessels, prevents blood stagnation, reduces edema	Rosehip, lemon, citrus, nuts, black currant, buckwheat, cabbage	30 mg

Great care should be taken in the early stages with vitamin A. It should not be consumed above the daily norm, as this can cause fetal malformations.

The daily calorie content in the first trimester practically does not change and is about 1800 kcal, but physical activity and activity should be taken into account.

A woman may experience problems with stool, so it is necessary to eat foods high in fiber: prunes, bran bread, fruits and vegetables, herbs.

In the second trimester, the fetus begins to grow and gain weight. The daily calorie content of the expectant mother’s diet increases by 340 kcal and is about 2140 kcal. The uterus increases in size, and the baby’s nutritional needs increase. Therefore, a woman should rely on frequent, fractional, varied nutrition with foods rich in vitamins and minerals.

In the third trimester, the calorie content increases by 452 kcal per day and is about 2252 kcal. In the eighth month of pregnancy, the fetus is actively growing and laying teeth. Therefore, a woman should include foods high in calcium in her diet. It is very important to exclude anemia at this stage by diversifying the menu with fatty fish, red meat, green vegetables and nuts.

In the ninth month, a woman prepares for the upcoming childbirth and lactation and especially needs energy. Their main source is carbohydrates. Eat more vegetables, leafy greens, whole grains, and cut back on animal protein to improve tissue elasticity and prevent your baby’s skull bones from hardening too much, which can make labor difficult.

Protein

In the prenatal period, a woman has a great need for protein, since it is necessary for building cells and tissues of the fetus. Proteins are found in animal and plant foods that are recommended for pregnant women to include in their daily diet. Choose low-fat dietary meats and fish. Good sources of protein are legumes, eggs, tofu, dairy, nuts, and seeds.

Carbohydrates

Carbohydrates are the staple of a pregnant woman’s diet. They provide a large amount of energy, which is spent on the development of a new organism. If doctors of past generations recommended cereals, pasta and bread as sources of carbohydrates, then modern experts advise to draw energy from vegetables, fruits, berries, whole grains. These products contain not only carbohydrates, but also biologically valuable compounds necessary for the full growth and development of the fetus.

“Fast” carbohydrates – premium flour and products made from it, confectionery sweets for pregnant women are recommended to be excluded or minimized. Not only are they useless, they can also cause diabetes, constipation and obesity.

Iron

Iron deficiency anemia is common during gestation. During pregnancy, the blood volume increases by 1.5 times and the level of the trace element physiologically decreases. To prevent the onset of a dangerous condition, a woman is recommended to take iron supplements (can be combined with folic acid) from the end of the first trimester to the beginning of the seventh week after childbirth. It is necessary to provide a daily intake of 30 mg of iron along with food and dosage forms.

Iron supplements should only serve as a supplement to dietary sources of this micronutrient. Iron is found in a wide variety of plant and animal products.

Ascorbic acid promotes the absorption of iron. Therefore, it is better to use the sources of nutrients in combination. Vitamin C is found in cirrus fruits, kiwi, tomatoes, cabbage, peppers, and melons. An example of a combination: oatmeal with prunes or chicken with mushrooms.

It has been scientifically established that milk and dairy products, tea and coffee block the absorption of iron-containing drugs. Avoid using them together.

Calcium

This macronutrient is essential for the formation of bones, for the functioning of the circulatory, nervous and muscular systems, for the laying of healthy teeth. It is logical that in a pregnant woman the need for calcium increases to 1000-1300 mg per day.

If the macronutrient supply is not provided, it will be removed from the mother’s skeletal system, which can lead to osteoporosis and dental problems. Sources of calcium include dairy products, green leafy vegetables, fish, beans, sesame and poppy seeds, seeds and nuts.

What pregnant women should not eat: the menu of the expectant mother

So, a couple of weeks ago you found out about your interesting situation and, undoubtedly, have already noticed some rather strange taste preferences in yourself: cravings for pickled cucumbers, cakes with salt, herring with jam, etc.

It is necessary to indulge the desires of the crumbs, but at the same time it is necessary to monitor your diet and not abuse the harmfulness.

Banned products

1. Food products containing all kinds of preservatives and chemical stabilizers. That is why it is better to give preference to grandmother’s rolls, and avoid store canned food: the chemical compounds contained in them interfere with the absorption of protein by the fruit, which is necessary for its proper growth.
2. Food containing chemical dyes and artificial flavor enhancers (the well-known monosodium glutamate): all sorts of chips, croutons, corn sticks. If you really want potatoes, it is better to fry them yourself with a minimum amount of oil: it will also be tasty and more useful!
3. Fatty foods, smoked meats (especially store-bought) – all this will create an additional burden on the digestive system, kidneys and liver. If you do not suffer from diseases of the gastrointestinal tract, a couple of pieces of home-smoked meat will not hurt you, but you should not get carried away with such products.
4. Chocolate is a tasty and healthy treat, but only in strictly limited doses! A couple of slices of dark chocolate with nuts at breakfast doesn’t hurt at all. You should not get carried away with dairy varieties: high calorie content will do you a bad job and, with regular use, guarantees a significant weight gain.
5. Confectionery, baked goods are high-calorie foods, which should be consumed in small quantities and strictly in the first half of the day, because excess weight of a pregnant woman is useless: this can complicate childbirth and cause swelling, provoke the development of pregnancy diabetes.
6. Mushrooms are a product of increased danger, they are very easy to poison. That is why, with a strong craving for mushrooms, it is better to give preference to factory canned food, strictly monitor the expiration date and violation of the integrity of the package.

Beverages

1. Soda during pregnancy can provoke flatulence, cause allergies. In addition, such drinks often contain the entire periodic table, but do you need it? If you really want to, you can afford half a glass of cola, but you definitely shouldn’t get carried away with it.
2. Coffee. The myth that pregnant women should not drink coffee is quite common. Of course, you should not get carried away with it, but in the absence of additional contraindications, you can afford a morning cup of a fragrant drink with milk.
3. Black tea is a great way to wake up and invigorate in the morning! Drink it preferably diluted, season with honey, milk or mint. Strong black tea with jam perfectly increases blood pressure for hypotensive patients.
4. Herbal preparations. Many expectant mothers ask themselves: why shouldn’t pregnant women drink various tea teas, because they are very useful? The fact is that medicinal plants can affect the body in an unpredictable way: increase the already high pressure, increase the tone of the uterus, and relax the intestines.

Allergens

Since pregnancy always causes changes in the body, sometimes the dishes that a woman calmly ate before pregnancy cause her an allergic reaction.

Since any manifestation of allergy requires taking medication, and this is extremely undesirable for a child, it is best to exclude allergenic foods from the diet during pregnancy.

But the theory that the use of allergens will cause the baby to become allergic to this food is a myth.

Allergic predisposition is formed genetically at the stage of fertilization or acquired during life under the influence of external negative factors. Allergenic foods during pregnancy are dangerous because they harm maternal health, while the baby is protected by a barrier from the placenta.

During pregnancy, allergies to certain foods can manifest in unusual ways.

Symptoms:

• skin rash;
• hives;
• nausea
• burning sensation on the skin;
• swelling;
• weakness;
• drop in blood pressure.

Important to know! Overweight can also be a symptom of an allergy. Although many pregnant women consider this to be natural, sometimes being overweight indicates a serious allergy.

Treatment of allergies during the period of childbearing is complicated by the fact that it is harmful to use the antihistamines recommended for this. Only with the permission of the doctor and under his guidance, you can take Claritin or Suprastin, which help in this case. The consumption of fish oil, which is a natural antihistamine, is allowed for women in the position.

To avoid allergies, you should drink enough water and keep your salt intake to a minimum.

You should also abandon:

• mushrooms;
• fruits with red and yellow pigments;
• eggs – their yolk can cause an allergic reaction;
• seasonings;
• caviar;
• homemade milk;
• chocolate and honey;
• peanuts;
• strawberries.

In addition, there are substances that are not highly allergenic but can still cause rashes or other allergy symptoms.

These include:

• peaches and apricots;
• rice and corn;
• broccoli;
• turkey and rabbit meat.

To begin with, you should not abruptly give up all these dishes, especially if they make up a constant diet.

You should first try to eat them a little, and then, if allergies do not arise, increase the portion.

But you should not overeat too much, even a large amount of a non-allergenic ingredient will cause negative consequences.

Roast

Can pregnant women eat fried foods? While carrying a child, a woman must take care of her body. It is impossible to strictly forbid pregnant women to eat fried or salted foods. If a woman has a strong desire to eat fried potatoes with salted tomatoes, then the ban will have a more negative effect than a small portion of a seemingly not recommended dish. Therefore, to the question of whether it is possible for pregnant women to eat fried, doctors answer positively.

Why are these dishes still not recommended while carrying a child. This is due to the fact that such food is considered heavy on the stomach and complicates the digestion process.

And women for 9 months often experience constipation, heartburn and indigestion, as the enlarged uterus begins to press on the stomach and intestines.

Doctors recommend giving up such food, so as not to complicate the already difficult process of digestion and, conversely, to eat those foods that will facilitate it.

Calorie content is another reason for avoiding fried foods. There are clear recommendations for pregnant women, which are shown in the table below.

Trimester	Daily calorie intake
First	2000
Second	2500
The third	3000

Important! Fried foods are much higher in calories than boiled or baked foods.

In order not to exceed the daily calorie intake, leading to digestive problems and excess weight, it is better to refuse fried foods in favor of boiled or steamed ones.

Canned food

Another evil: preservatives. Long shelf life is a good thing, of course. It is convenient to take such food on the road, on a hike. But every day such food should not be present on the table, especially with a future mother. Pickled and salted vegetables, stew is an excellent breeding ground for bacteria. One of the dangers is bootulism. It is especially not recommended to buy canned food of dubious production (from grandmothers at stations, etc.).

But it’s not just the bacteria. Innocuous and natural substances such as vinegar and citric acid, used as preservatives, have the ability to inhibit protein synthesis in the body. Which is unacceptable when it comes to the development of a baby in the womb, because proteins are a “building material” for the body of a little man.

Salt: limit

To salt or not to salt? Great question. Recently, some medics do not recommend future mothers to give up salty foods, arguing that it is not salt that is to blame for edema in pregnant women, but a lack of fluid.

In any case, for some kidney diseases, salty foods are recommended to be limited or completely excluded from the diet. Of course, it is impossible to eat soup or salad without salt, especially when at the beginning of pregnancy you are drawn to salty. But you shouldn’t put too much salt on it.

Unnatural products

The expectant mother needs to acquire a useful habit: read the composition on the product packaging before buying something for the table. The abundance of E-additives, dyes, flavors, flavor enhancers should alert.

Yoghurts

Advertising technologies assure us that ygorut is tasty and healthy. But not every yoghurt product has health benefits. To be convinced of this, it is enough to run a glance at the composition of the “yummy” you like. It is recommended to bypass bright jars and boxes with carefully disguised as natural yoghurts, especially “with pieces of fruit”. Real healthy yogurt looks more like yogurt than dessert.

Why can’t you eat too much?

Because as a result, the child’s metabolism will be disturbed and he will become too large for natural childbirth – you may even have to do a cesarean section to get this “hero” out of you.

If you do not even resort to caesarean, and the baby will still weigh more than 4 kg, then there is a high risk of difficult natural childbirth, you can all “break”, and the child will eventually suffer from overweight from birth, he will not have muscles, and only fat, his body can develop unevenly.

It is also fraught with premature birth and even miscarriage. Therefore, pregnant women need to eat so that two have enough, and not, excuse me, eat for two adults.

Eating in the first half of pregnancy.

Continue to eat as before, but find the strength to quit drinking alcohol and smoking cigarettes, hookahs, if you do not want to give birth to a baby with defects or then cry about a miscarriage. Decide right away what is more important to you: a short-term pleasure from another puff or a healthy baby.

Pour on greens – cucumbers, peppers, especially – fresh parsley and dill, green onions, because they contain large doses of folic acid, which is so necessary for your fruit at this stage of development. Those. try to eat more salads from fresh vegetables and fruits, if possible, then eat them every day.

Desirable 4 meals a day: a hearty breakfast, a light lunch, a rich lunch, a light dinner and a glass of kefir or fermented baked milk 2 hours before bedtime.

Nutrition in the second half of pregnancy.

Now you need to eat a little more from the second trimester – but only a little. The main focus is on dairy and low-fat meat products. We must try to drink daily milk or kefir, or fermented baked milk, or eat yogurt, or cottage cheese, or cheese.

Boiled chicken, low-fat stew of beef and pork, liver, any butter (preferably unrefined if we are talking about vegetable), boiled eggs, fish baked in foil in the oven, buckwheat, barley, gray or black bread, bread with cereals, fresh vegetables and fruits, herbs – all this should be present in your weekly diet.

Try now to eat less sweets and drink more clean water without gas. But from the third trimester, you need to drink less and eat carbohydrates – also less, but focus on proteins – meat, dairy products, nuts.

Desirable 6 meals a day: good tomorrow, lunch, powerful lunch, light dinner, evening light lunch, a glass of yogurt or kefir

Healthy vitamins and minerals. Pregnant women need:

1. iron for blood formation and development of the baby’s respiratory systems – these are apples, eggs, liver, buckwheat, oatmeal, herbs, other fruits;
2. B vitamins for muscle growth – in cereals, not white bread, porridge – brown rice, oatmeal, buckwheat, in cabbage;
3. vitamin D for bones, teeth, for anemia – in oily fish like salmon and trout, carp, flounder, a short tan in the sun;
4. vitamin A for bones, eyes, skin – liver, yellow vegetables and fruits – carrots, peppers, apricots;
5. folic acid in the first three months of pregnancy – greens, yellow fruits and vegetables;
6. vitamin C for the formation of the child’s skeleton, his immunity, the muscles of the uterus – oranges, currants, lemon (lemon – in small quantities), ascorbic acid;
7. iodine for the thyroid gland and brain – seaweed, peaches, young walnuts, oranges;
8. vitamin E for the heart and the health of the circulatory system – eggs, vegetable oils – sunflower, olive, etc., liver, cereals, lettuce;
9. PP or B3 – barley, kidneys, meat, liver, buckwheat, mushrooms, yeast, oats, wheat germ, kefir, fermented baked milk;
10. calcium for teeth and bones – dairy products. If you feel like chewing on walls and eating chalk, just drink more milk, make milkshakes, eat cheese.

It is best to combine fish and meat dishes not with cereals, but with fresh vegetables and a small amount of lemon juice, which can be poured over them.

It is advisable to consume all vitamins and microelements in reasonable quantities – little by little, otherwise complications may arise. Remember the golden mean rule.

If any product is disgusting to you, do not eat it, trust your body. Some pregnant women generally refuse store food and industrial delicacies like sausages, meat balyk, cheeses, biscuits and switch to organic products from the village. This is normal.

Sometimes you can arrange fasting days for yourself if you suffer from heartburn and after consulting a doctor – just not more than 1 time a week, for example, eat only cottage cheese or only peaches, only apples or only fermented baked milk.

5 Soft cheeses

In the area of ​​special attention:

• soft cheeses with white mold – brie and camembert;
• blue cheeses – gorgonzola, roquefort, Danish blue.

What is the danger

Due to the high humidity and mold, such cheeses are an ideal environment for the development of all kinds of bacteria, including those dangerous to the fetus. The same listeria, once in the body of a future baby, can provoke severe developmental disorders, miscarriage or stillbirth.

What to do

The ideal option is to switch to hard cheese (cheddar, parmesan, stilton and others): it is safe. Soft cheeses can also be eaten, but only if they are made from pasteurized milk. These are mozzarella, feta, ricotta, cream cheeses, halloumi, processed cheeses.

6 Unpasteurized milk

As well as yoghurt and ice cream made from it.

What is the danger

All in the same high risk of bacteria. Unpasteurized milk is a product that has not undergone heat treatment. Therefore, the same Listeria, which is deadly for the unborn child, can be found in it.

What to do

Try to drink only pasteurized milk. If for some reason only raw is available, be sure to boil it before use.

7 Products with caffeine

This is not only coffee, but also green tea, chocolate, cola, energy drinks, as well as some medicines for colds and flu.

What is the danger

An excess of this substance can lead to the fact that the baby will have a low birth weight – and this increases the risk of health problems in the future. Sometimes the abuse of caffeine products triggers a miscarriage.

What to do

You don’t have to completely cut out caffeine – just don’t consume more than 200 mg per day. In order not to cross the line, be guided by the approximate values:

• 1 cup of instant coffee – 100 mg of caffeine
• 1 cup of espresso – 140 mg
• 1 cup of tea – 75 mg
• 1 can of cola (330 ml) – 40 mg;
• 1 can of energy drink (250 ml) – 80 mg;
• 50 g of dark chocolate – up to 25 mg;
• 50 g milk chocolate – up to 10 mg.

We emphasize once again: these are approximate figures. But they can be used for calculation. For example, if you had a cup of espresso in the morning and a can of cola in the middle of the day, you got almost 200 mg of caffeine.

8 Poorly washed vegetables and fruits

And also berries that grow close to the soil – the same strawberries or currants on the lower branches of the bush. Freshly squeezed juices are also questionable if you do not know how thoroughly you washed the ingredients before cooking.

What is the danger

The bacteria that cause toxoplasmosis and botulism also live in the soil. There is a risk that an apple picked up from the ground or a poorly washed carrot carry them.

What to do

It is impossible to give up fruits and vegetables during pregnancy: this is part of a healthy balanced diet. But it is imperative to monitor their cleanliness. Not only the health of the mother herself depends on this, but, possibly, the life of the future baby.

What you can’t eat in the early stages

In early pregnancy, nutrition should be treated with special care. At this time, the formation of the vital systems of the embryo begins. Any adverse external impact can lead to developmental delay or miscarriage. During this period, there are many categorical prohibitions:

• Alcohol – it is completely excluded from the food set.
• Sparkling drinks and convenience foods such as soups, noodles and other instant foods are not allowed. The same goes for chips and croutons with additives.
• Mayonnaise and ketchup should be replaced with other seasonings such as sunflower oil, low-fat sour cream, natural yoghurts and homemade sauces.
• Smoked meats should be discarded flatly. Because they contain a lot of carcinogens.
• Allergenically dangerous nuts, chocolate, citrus fruits, red berries should be eaten with great care due to possible allergies in newborns. It often develops from the first days of a baby’s birth.
• Reduce your coffee consumption. Drink only a couple of cups a day, try not to consume the drink at night, as you need to get good rest and gain strength to carry the baby. Coffee practically does not affect the child’s body, and for the mother, increased pressure or insomnia can become a problem.

It is important to remember that even permitted foods during pregnancy should be eaten with an eye to well-being. The main way to avoid the risk of disease is to follow the rules of hygiene and food handling. Cook food correctly, boil and wash thoroughly, keep your hands and dishes clean.

What you can’t eat at a later date

For late pregnancy, there is a list of prohibited foods. Some of them should be abandoned altogether. Others should be used only occasionally.

• During this period, you need to drink only healthy drinks, and everything that contains caffeine for a pregnant woman should be drunk less. It increases blood pressure, prevents the absorption of calcium, removes the necessary trace elements from the body magnesium, iron, phosphorus, potassium. Chicory is a good substitute for coffee.
• Fried food falls into the category that is allowed to be eaten, but rarely.
• Smoked meats, spicy seasonings and fatty foods should be excluded from the diet, since they add stress to the organs and systems of the expectant mother and negatively affect the child.
• Salt preservation is undesirable at any stage of pregnancy, and is prohibited at a later stage. Its use leads to an increase in swelling and an increase in well-being.
• Seafood, including caviar, have significant contraindications for late pregnancy, as they develop a tendency to allergies in the child. The same hazard category includes honey and some fruits and berries. For example, strawberries, oranges.
• It is also advisable to forget about chocolate in the third trimester, since it is considered an allergen for a child under one year old.
• Melons, especially those whose ripening is caused by artificial methods, can become the cause of intoxication.

Mushrooms are especially dangerous; it is generally better not to use them. Since even edible mushrooms growing in poor environmental conditions can become poisonous. By eating them, you put your life and the life of your unborn child at risk.

What should be used with care?

This category of products includes those that can be eaten in small quantities and only with the permission of a doctor. Among them:

• coffee, no more than a couple of cups the day before the third trimester;
• chocolate no more than 50 grams per day until the third trimester, and in the third, abandon it completely;
• Honey 2 tablespoons each, tangerines and oranges one at a time until 25 weeks;
• Sunflower oil during the entire period no more than 50 grams per day.

If you cannot do without any of these products, then consult with your doctor about how much you can introduce them into your diet, and when to reduce their use.

Foods you can eat, but in moderation

Reading this article, you might think that pregnant women cannot do anything, and therefore it is better to lock yourself in a room and go on a hunger strike. Of course, this is not the case, so we bring to your attention a list of delicacies that can be eaten in limited quantities:

• chocolate: the product contains caffeine, and therefore it is advisable to reduce its use to a minimum (especially if a woman drinks coffee every day);
• tea: also contains caffeine, but it is quite small in its composition, therefore 4-5 cups of green or black tea a day is quite acceptable for the body;
• table salt: the longer the gestation period, the less salt should be consumed;
• seafood: you can eat, but only cooked.

Essential micronutrients

The body receives most of the essential trace elements from food. These are iodine, calcium, iron, potassium, manganese, phosphorus, selenium, zinc. In cases where the lack of nutrients involved in metabolic processes, protein synthesis, improving blood circulation and digestion makes itself felt, you should take the necessary microelements in addition. Seafood, vegetables and fruits are especially rich in microelements.

During pregnancy, the female body often lacks iron. Iron deficiency can lead to irreversible processes in the development of the embryo. A woman should monitor the first symptoms of iron deficiency and compensate for it. So, the most common symptoms of iron deficiency are as follows:

• anemia;
• increased fatigue;
• drowsiness;
• dizziness;
• muscle weakness;
• frequent sudden heartbeats;
• tendency to irritability;
• depression;
• dry skin;
• fragility of the nail plates;
• restless legs syndrome;
• dyspnea;
• decreased appetite;
• inflammation or pain in the tongue and lips.

In most cases, iron deficiency can be compensated by adjusting your diet. Table 1 lists foods high in iron.

Table No. 1. Iron-containing products and the level of trace element content in them

Product	Iron content, mg / 100g	Product	Iron content, mg / 100g
Dried mushrooms	30.00-35.00	Rabbit meat	4.00-5.00
Pork liver	18.00-20.00	Almond	4.00-5.00
Wheat bran	18.00-20.00	Turkey meat	3.00-5.00
Brewer’s yeast	16.00-19.00	Peach	4.00-4.50
Cocoa powder	12.00-14.00	Raspberries	1.60-1.80
Beef liver	9.00-11.00	Beet	1.00-1.40
Buckwheat	7.00-8.00	Apple	0.50-2.20
Egg yolk	6.00-8.00	Broccoli	1.00-1.20
A heart	6.00-7.00	Potatoes	0.80-1.00
Beef tongue	5.00-6.00	Carrot	0.70-1.20
Fresh mushrooms	5.00-6.00	Chicken meat	0.70-0.80
Beans	5.00-6.00	Banana	0.70-0.80
Seaweed	15.00-17.00	Egg white	0.20-0.30

How to use vitamins correctly

A pregnant woman should receive the entire complex of vitamins necessary for the body in full. From berries you can buy cranberries, raspberries, currants, blueberries. All fruits contain vitamin C, which is perfectly preserved for a long time in fruit drinks and berries grated with sugar.

Fruit can also be eaten raw if the pregnant woman does not suffer from increased secretion of gastric juice and allergic reactions to some of them. When a woman feels that raw fruits cause increased irritation of the gastric mucosa, then jelly and fruit compotes are ideal. Apples can be baked in the oven or double boiler, juicy fruits can be used to make filling for curd dishes.

In addition to fruits, vitamins are found in meat and dairy products, vegetables, by-products. The most complete list of essential vitamins and products containing them is shown in Table 2.

Table 2. Essential fat-soluble vitamins during pregnancy

Vitamin name	Purpose	Foods containing vitamins
A (retinol + beta-carotene)	Visual receptors, skin, mucous membranes	Liver, egg, butter, dairy products
D (calciferol)	Calcium absorption, growth of bones, teeth	Egg, butter, hard cheese, milk, fatty fish
E (tocopherol)	Natural antioxidant	Vegetable oil, olives, wheat germ
TO	Blood clotting	Liver, onion, spinach, cucumber, green peas, parsley, dill
B1 (thiamine)	Metabolic processes, nervous and muscle activity	Liver, heart, tongue, beans, peas, brewer’s yeast, whole grain cereals
B2 (riboflavin)	Metabolic processes, heart function	Liver, heart, red meat, cereals, dairy products, brewer’s yeast
B5 (pantothenic acid)	Metabolic processes	Beef, liver, egg, brewer’s yeast, cereal porridge
B6 (pyridoxine)	Metabolic processes, production of hemoglobin	Beef, chicken, pork, brewer’s yeast, liver, cereal porridge
B8 (biotin)	Metabolic processes, hair growth, nail plates	Liver, egg, dried fruits, beans, beans, peas, fish
B9 (folic acid)	Cell division and growth, skeletal development	Cucumber, spinach, parsley, zucchini, sunflower seeds, lettuce, hard cheese, whole grain cereals
B12 (cobalamin)	Production of red blood cells, metabolic processes	Beef, chicken, pork, fish, liver, heart, dairy products
C (ascorbic acid)	Natural antioxidant, wound healing, resistance to viral infections	Most fruits and vegetables
PP, B3 (niacin)	Metabolic processes	Beef, chicken, pork, river fish, ocean lean fish, brewer’s yeast, beans, peppers, peas

Diet for pregnant women: how to calculate the calorie intake?

The normal diet of a pregnant woman should contain:

• 120 grams of protein per day, of which 70 grams is animal meat, dairy products, fish or eggs.
• 100 grams of fat, of which 20 enter the body with plant foods.
• No more than 400 grams of carbohydrates in the first trimester, in the second and third – up to 300 grams. You reduce the amount of carbohydrates by supplementing the lost protein.
• During a weight loss diet for pregnant women, food is taken 4-5 times a day in small portions. If during pregnancy before the diet you ate 3000 calories per day, the rate is cut to 1800-2000 calories. This does not mean that now you need to go hungry.
• Eat to your health, but only healthy food, but you will have to forget about sweets, fast food, sweet soda, fresh white bread.
• Will this amount of calories be enough for a growing baby? Yes, the amount is enough, as the baby grows in the first trimester, it only needs 100 extra calories (a glass of apple juice). 2nd trimester is only 150-200 calories, for example, a glass of milk and yogurt. In the third – 300 calories per day, and this is a piece of boiled meat and kefir.

Diet for pregnant women by day

The food is divided into 5 meals, and your menu for each day looks something like this:

• The breakfast is hearty and includes 30% of the daily value of calories, proteins, carbohydrates and fats.
• Second breakfast – 10%.
• Lunch – 40%.
• An afternoon snack is only 10% of the daily requirement.
• Dinner is also 10% of the allowed rate. Dine not too late, around 7-9 pm, and include easily digestible foods such as fruits, natural yogurt, yogurt or fermented baked milk on the menu.

Diets for pregnant women by trimester

In the first three months of pregnancy, the embryo of all body systems begins to form in the fetus. In this regard, the expectant mother needs to monitor the quality and nutritional value of the food consumed. It is recommended that you consume no more than 2,000 calories per day. A pregnancy diet for weight loss in the first trimester should contain as many fresh vegetables and fruits as possible, as well as a sufficient amount of juices. In addition, a woman should give preference to rye or bran bread.

In the second trimester, the fetus begins to grow actively. In this regard, the daily calorie intake should also increase to 2500. It should be remembered that this rate must not increase due to sugar and other simple carbohydrates. From the 14th week, the pregnant woman should minimize or completely abandon sweets in the form of jams, confectionery and other similar products. Instead, the diet of the expectant mother should be replenished with a large amount of vegetable fats, which help the easy absorption of vitamins such as A, F, D, K.

By the third trimester, the lady gets so used to her full figure that she is no longer afraid to consume high-calorie food, forgetting about the extra pounds. Diet nutrition is especially important during the third trimester. During this period, do not eat fried, salty, sweet foods. Fried, smoked is not food for a pregnant woman. Meat and fish are included in the diet in the first half of the day, and dairy-plant foods are preferred in the second.

In the third trimester, foods containing vitamins, calcium, and iron are recommended. How the formation of the fetus and the course of labor will be completed depends on this. In the third trimester, attention is paid to the calorie content of foods so as not to gain weight.

Dish recipes

Diet recipes for pregnant women for every day can be prepared quickly and deliciously. They do not require special products and efforts.

Vitamin bowl. Ingredients: 1 peach, 1 kiwi, 100 g of nuts, yogurt, 1 banana, 50 g of currants. Combine all ingredients in a blender and ready to eat. It is considered more of a dessert. It is recommended to eat this delicacy every 2 days 1 time.

Vegetable mix. Ingredients: zucchini, carrots, cauliflower, artichoke. Peel vegetables, cut into round slices. Put out. Top with dried dill and olive oil.

Trout in foil. Ingredients: fish carcass, pepper, garlic, lemon, dill. Peel the fish, rinse thoroughly. Place finely chopped garlic and parsley inside. Place foil on a baking sheet, place fish and wrap. Bake at 220 degrees for 35 minutes. Garnish with lemon before serving.

Happy morning. Ingredients: oatmeal 3 tbsp. spoons, 1 teaspoon of honey, yogurt 250 gr, prunes 100 gr, half an apple. Grind everything in a blender. This will be the most healthy and vitamin-rich breakfast.

Nutritious salad. Ingredients: black bread, yogurt, apple, carrot, green salad, feta cheese, peas, corn, broccoli. Cut all ingredients into cubes, boil broccoli and cut into small pieces. Cut the black grain bread into cubes and dry in the oven. Mix everything and season with olive oil.

While carrying a baby, the daily regimen and dietary habits of a pregnant woman should be taken into account. Sleep at least 8-9 hours a day and it is advisable to follow a diet every day. At such an important moment, it is worth paying attention to nutrition, because the health of the baby depends on the decisions of the expectant mother.

Lifestyle

You must remember that pregnancy is not a disease, but a state of mind. You shouldn’t give up an active life position, but you need to figure out what can and cannot be done by pregnant women:

• Physical exercise. It is clear that gravity is now a taboo for you, the maximum load is 5 kg. By the way, it is good to sign up for a specialized fitness for pregnant women – it will help prepare for the upcoming birth, strengthen your back and prevent you from gaining extra pounds;
• Sleep. There is a prohibition on sleeping positions. During pregnancy, you cannot sleep on your back, as the vena cava, which is located under the uterus, can be squeezed;
• Extreme. An adrenaline rush and an increase in blood pressure are the result of extreme entertainment;
• Plane. More often, flights are considered prohibitions, which cannot be done in the early stages of pregnancy. There is a risk of miscarriage due to pressure drops. The last weeks of pregnancy are also not the best time for heavenly travel.
• Sex. With the threat of miscarriage or other complications of pregnancy, having sex is contraindicated for you.

You need to find a middle ground between physical activity and rest: you can do your homework, but dosed. Where possible – use household appliances – load it at full speed. Washing, cleaning, and cooking during your pregnancy is the responsibility of your household helpers.

Conclusion

Nutrition during pregnancy is the simplest and most effective way to provide the body of the expectant mother and child with all the substances necessary for normal growth and development. In useful products, biologically active substances are contained in complex compounds that contribute to their effective assimilation. Therefore, a correct diet always has an advantage over pharmacy vitamin and mineral complexes.

Sources used and useful links on the topic: https://malysham.info/berem/mozhno-li-vo-vremya-beremennosti/chto-nado-est-pri-beremennosti https://www.BabyBlog.ru/user/id1042837 / 103393 https://PP-prozozh.ru/article/poleznye-produkty-dlja-beremennyh https://www.baby.ru/wiki/nedeli-beremennosti/cto-nel-za-beremennym-sovety-akuserov-i primety–narodnye / https://beremenno.ru/zabolevaniya/chto-nelzya-kushat-beremennym.html https://zen.yandex.ru/media/id/5d4994de1d656a00aec30a43/kakie-produkty-nelzia-beremennym-5ea2cb556ea5f21412088f56 https: //Lifehacker.ru/chto-nelzya-est-beremennym/ https://zdorrov.com/beremennost/chto-nelzya-est-beremennym-vo-vremya-beremennosti.html https://mamsy.ru/blog/spisok-produktov-kotorye-nelzya-kushat-beremennym/ https://zen.yandex.ru/media/stroynaya/luchshaia-dieta-pri-beremennosti-pravila-i-meniu- 5b015ddb48c85e2970fde40c https://zen.yandex.ru/media/id/5c6d41b56ecf9600c0143b25/poleznoe-meniu-pri-beremennosti-na-kajdyi-den-5c6d4595a1c39e00af343b1e.ru https://zen.yandex.ru/media/id/poleznoe-meniu-pri-beremennosti-na-kajdyi-den-5c6d4595a1c39e00af343b1e.ru https://zen.yandex.ru/en/