The expectant mother must adhere to proper and nutritious nutrition so that the fetus receives nutrients for normal growth and development. A balanced menu containing carbohydrates, fats, vitamins, and proteins necessary for both her and the baby will help monitor a pregnant woman’s nutrition during the second trimester.

Necessary and contraindicated products

The life support systems and organs of a child in the second trimester of intrauterine development have already formed and continue to develop. In addition, brain mass increases, bones become stronger, and future teeth are formed.

During this period, it is important for a pregnant woman to include the following healthy foods in her diet:

• milk and fermented milk products (preferably low-fat), rich in calcium, vitamin D, proteins necessary for teeth, bones, and fetal growth;
• lean meat and fish containing iron, B vitamins, proteins;
• sea ​​fish liver;
• eggs;
• spinach contains fiber, which improves digestion (but in moderation, since the large amount of iron contained in its leaves can lead to constipation);
• cereals, bread products enriched with fiber;
• vegetables and fruits rich in fiber, vitamins, and beneficial microelements that support all body functions.

The listed healthy foods should be properly distributed at each meal. It is recommended to eat cereals and cottage cheese for breakfast, fish or meat for lunch and dinner. Suitable snacks include fruits, vegetables, and fermented milk products (yogurt or kefir).

Therefore, the following foods should not be consumed:

• smoked and spicy, which in addition cause heartburn and irritation of the gastrointestinal tract;
• fatty and fried foods, leading to weight gain;
• sausages, which retain water in the body, contain a lot of fat;
• sauces and canned food that deposit excess salts;
• sweet and starchy foods, which lead to excess weight gain.

In addition, a pregnant woman should be careful when consuming foods that can cause allergies in the fetus.

These include exotic and citrus fruits, raspberries and strawberries.

You can drink black or herbal tea, dried fruit compote, cranberry or lingonberry fruit drinks, rosehip decoction, tomato juice. Green tea, juices in tetra packs, carbonated and strong alcoholic drinks are not recommended. It is possible to drink weak coffee with milk and red wine with caution and rarely.

Cooking

A pregnant woman's menu should consist of healthy foods that have been prepared in the right way so that the food retains more vitamins and microelements.

You can boil or stew the food - with this method, the food loses more essential substances than in a double boiler, but in general the food remains healthy.

Fried food is contraindicated for the expectant mother, as it contains a large amount of carbohydrates. True, if the products have undergone rapid processing, then they can be included in the menu.

Healthy breakfast

To create a healthy, satisfying breakfast menu containing calcium and vitamin D, it is recommended to use cereals, fruits, dairy products, and eggs.

For the first breakfast you can prepare the following dishes:

• oatmeal porridge with milk, apple and cinnamon;
• milk corn porridge with dried apricots;
• sandwich with cheese and tomato;
• fried egg or omelet;
• cottage cheese with jam or berries (preferably non-allergenic);
• cheesecakes with raisins and sour cream.

Second breakfast includes the following products:

• fruits (preferably apple, banana, pear);
• cottage cheese with raisins;
• low-fat yogurt;
• nuts (almonds, walnuts);
• cheese with crispbread or whole grain bread.

The first and second breakfast should not be duplicated: if the first breakfast consisted of porridge with pieces of fruit or berries, then for the second you can eat cheese, cottage cheese, nuts or yogurt.

Therefore, you need to combine breakfasts so that the food is varied not only in the range of products, but also in the range of microelements and vitamins.

Nutritious lunch

The lunch menu for a pregnant woman in the second trimester includes foods that contain omega-3, calcium, and iron.

A tasty, satisfying, but not heavy lunch can be represented by the following dishes to choose from:

• soup: vegetable, chicken, meat, fish, lentil;
• stew of fresh seasonal vegetables with lean meat;
• buckwheat with stewed beef.

You can diversify your lunch dishes with vegetable salads of avocado, tomatoes, cucumbers, seasoned with sunflower or olive oil.

You cannot dress salads with mayonnaise or other special sauces. Bread can be eaten from wholemeal or whole grain flour. You should not eat bread made from premium flour, as it affects weight gain. For drinks, cranberry or lingonberry juice, weak tea, tomato juice, homemade moderately sweet dried fruit compote are suitable.

Afternoon snack: the right snack

To prevent your body from feeling hungry, it is recommended to have a snack between lunch and dinner. The afternoon snack should also not be too high in calories or contain a lot of carbohydrates, so as not to provoke excess weight gain (this applies to buns, cakes, pastries, muffins and cookies).

For an afternoon snack, you can eat the following healthy foods:

• fruits (apples, pears, bananas and seasonal ones - peaches, apricots and others);
• cottage cheese (if you didn’t have it for breakfast);
• mixture of nuts or dried fruits;
• yogurt (preferably low-fat);
• bread or crackers (unsalted).

Light dinner

A hearty, light, tasty dinner menu for the second trimester of pregnancy consists of the following dishes:

• vegetable stew with meat;
• boiled rice with baked or stewed meat;

• chicken breast in the oven with tomatoes;
• milk porridge (if you didn’t have it for breakfast);
• zucchini pancakes with sour cream;
• spaghetti with a cutlet cooked in a double boiler or in the oven (for spaghetti you can use a little tomato sauce, homemade is better);
• boiled potatoes with any meat.

You can diversify your dinner with vegetable salads. Suitable drinks include teas, decoctions of rose hips or other medicinal herbs, and natural juices.

In the diet, in addition to the main dinner, a snack before bed is recommended, consisting of fruits or vegetables, yogurt (kefir), and milk.

Necessary diet

In addition to the fact that you need to organize a healthy diet, it is also important to arrange a fasting day once a week.

It will help the body rest and prevent it from gaining excess weight, to which a pregnant woman is predisposed in the second trimester.

• apple involves eating 1 kg of green apples;
• kefir - eating 1 kg of cottage cheese or kefir.

Alcohol consumption

It is known that alcohol, both weak (wine, beer) and strong (vodka, whiskey, cognac), in any quantity, has a detrimental effect on the development of a child and can result in various abnormalities in the born baby. After all, it is in the second trimester that the fetus develops its brain, cardiovascular and nervous systems.

It is generally accepted that drinking low-alcohol drinks, such as wine, in small doses will not harm the child, but will help improve the mother’s well-being.

On the one hand, red wine develops a pregnant woman’s appetite and increases hemoglobin, which is so important in the second trimester. On the other hand, wine increases blood pressure, which is no longer so good for the health of the mother or the fetus.

In addition, excessive consumption of wine or other alcohol in the second trimester can cause a miscarriage. Therefore, if you really want it, you can drink about 100 g of natural dry wine once. In addition to wine, you should not drink beer.

Consequences of a poor diet

• If the expectant mother does not follow a diet, continues to eat unhealthy foods, and violates her diet, this behavior can lead to the following consequences:
• delayed fetal development;
• late miscarriage;
• the formation of an overly large fetus, which leads to birth complications;

various complications during pregnancy.

Thus, the expectant mother needs to monitor her diet: eat only healthy foods, refuse tasty but contraindicated foods, control the amount of salt and fluids she drinks, and do not drink alcohol, including wine.

Compliance with these rules will allow you to give birth to a healthy, strong child, and the mother herself will not gain extra pounds, therefore, she will lose weight faster and recover after childbirth.

The second trimester of pregnancy (the period from 13 to 27 weeks) is the most interesting for the expectant mother. After all, it is at this stage that the baby begins to move. This period is usually accompanied by a feeling of physiological comfort and well-being. Nausea no longer appears at this time, and the fetus has not yet reached the size to put pressure on the woman’s organs. But there are still certain problems that arise during this period. Experts give a woman the necessary and important advice that will help her cope with doubts and difficulties, look great and lead an active life.

1. What should the diet be like?

A woman should not overeat in the second trimester. The uterus begins to increase in size, so excessive filling of the stomach and intestines leads to unpleasant sensations. The ideal option is to eat fractionally, 5-6 times a day in small portions, and then there will be no problems with digestion and assimilation of foods.

• Other features of the second trimester diet:
• The basis of the menu is carbohydrates (pasta from durum cereals, vegetables, fruits, cereals) and proteins. Meat should be eaten in moderation;
• It is advisable to eat more fish than meat, and the latter should be low-fat and dietary;
• To prevent nutritional deficiencies and disorders in the development of the child, from the 4th month you should take special complexes of vitamins and minerals for pregnant women.

2. How much fluid can you drink?

According to research, lack of fluid during pregnancy can lead to serious consequences. In addition to constipation and problems with metabolism, oligohydramnios can also cause them. Therefore, everyone should drink clean water, even pregnant women suffering from edema, but in this case there should be no abuse. The norm of fluid consumption is 1.5-2 liters/day, with edema - a little less, in hot weather - more.

3. Does a woman need to change her lifestyle?

Usually all the worries about a woman’s new position are already behind her, the expectant mother begins to feel joy from her condition. In the second trimester, it is very important not to limit yourself in movement, not to lock yourself at home while lying in bed. Moderate activity will benefit the heart and blood vessels, therefore, it will help saturate the baby’s blood with oxygen. Movement is also beneficial for the functions of the nervous and endocrine systems.

Physical inactivity has some disadvantages:

• Constipation;
• Poor tone of the muscles of the uterus and abdomen;
• Exchange disorders;
• Gaining excess weight;
• Incorrect presentation of the fetus;
• Placenta problems;
• Weakness of labor.

If the doctor does not mind, then a woman can visit the pool from the second trimester, for example, in special groups for expectant mothers.

4. How to dress for pregnant women?

In the second trimester, the belly begins to grow, so skirts, trousers, and dresses should not squeeze it or restrict it while moving or while sitting. Compression of the abdomen can lead to disturbances in the blood supply to the placenta and hypertonicity of the uterus, which is harmful for the baby. From this period, it is advisable to buy special clothes for pregnant women made from natural fabrics, soft and comfortable for the body.

5. Are there any special hygiene features in the second trimester?

There is no point in discussing daily hygiene: you need to take a shower every day, since human skin actively secretes all unnecessary substances through sweat and performs respiratory and metabolic functions. During pregnancy, it is important to keep your entire body clean. Normally developing pregnancy - you can periodically visit the bathhouse and sauna, but only at a comfortable temperature, without overusing the steam room. Too high a temperature can cause high blood pressure, miscarriage and premature birth. You should be careful when visiting the bathhouse.

6. How to prevent stretch marks on your body?

It will not be possible to fundamentally influence the appearance of stretch marks (striae) on the skin of the expectant mother, since they form or not only depending on the characteristics of the skin and the size of the abdomen. With sufficient skin density, even with a large fetus and a large belly, there will be no stretch marks, but with thin, delicate skin they will certainly appear. Stretch mark creams for expectant mothers can improve skin elasticity to some extent and reduce the risk of large, large stretch marks, but creams cannot completely prevent stretch marks.

A woman also needs to control her weight. The likelihood of stretch marks increases if a pregnant woman gains weight quickly. The skin does not have time to stretch, and as a result, a large number of stretch marks are formed not only on the stomach, but also on the hips, buttocks, and chest.

7. How much weight can a woman gain during pregnancy?

Doctors “allow” a woman to ideally gain 10-13 kg of weight during pregnancy. In the first three months, body weight increases by 2 kg, then weight increases by 1.5-2 kilos per month. The first trimester is characterized by low fetal weight gain, while from the second trimester of gestation the baby grows rapidly, as does the uterus itself, the volume of amniotic fluid, and fatty tissue. The woman’s total blood volume also increases, and all the numbers added together form such a large weight gain.

Of the 10-13 kg increase, adipose tissue normally accounts for up to 4 kg, no more. Consumption of fatty, high-calorie foods during pregnancy causes an increase in the proportion of adipose tissue and the development of obesity, which threatens problems for the baby. For the pregnant woman herself, obesity is also fraught with various troubles:

• Diabetes mellitus;
• Pain in the back/lower back, development of osteochondrosis;
• Varicose veins;
• Arterial hypertension.

8. How to keep your weight under control?

When visiting a gynecologist, a woman is asked to familiarize herself with tables with weight gain norms by month (or week). The doctor will help you calculate the rate of gain if there is an initial weight deficit, and in this case it is permissible to gain up to 14 kg. On the contrary, for those who were initially overweight, the increase should be limited to 7-8 kg. Too low increases are harmful to the child’s health, since without the mother’s fat tissue he will not be able to fully develop (fat tissue is needed for the normal development of the baby)!

After the birth of a baby, women who have had optimal weight gain experience best breastfeeding, since there is an ideal hormonal background for milk production. Trying to lose weight during pregnancy is prohibited, since the baby will not receive the nutrients it needs. Weight control is also important to prevent the development of hidden edema. Therefore, you need to eat right, not overeat, if necessary, use infusions of diuretic herbs, and take fasting days on the doctor’s recommendation.

9. Sex in the second trimester – is it possible?

It is difficult to refuse sexual activity for the entire period of pregnancy, and there is no need for this. There are restrictions on sex only for women with contraindications (for example, the threat of miscarriage). In other cases, you can have an intimate life throughout the entire pregnancy. Still, you need to behave more carefully in bed, not forgetting about the “interesting position.”

As a rule, problems with sex can arise only in the third trimester, when the stomach is large. In the second trimester, a woman’s libido increases due to hormonal characteristics. In addition, sex improves blood circulation in the uterus, which is beneficial for the development of the fetus.

Note to moms!

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10. Do I need to use special care for the mammary glands?

In the second trimester, the breasts increase in size, preparing for the appearance of milk. Some women already have colostrum periodically. Breast care should be regular and correct:

• Take a shower daily, washing your chest with warm water;
• Periodically practice contrast showers to optimize blood supply to tissues;
• After washing, wipe the mammary glands with a massage mitt or a hard towel (this will prepare the nipples for lactation, making them less sensitive, and will help prevent cracks from appearing).

You should also buy a bra that fits, without trying to wear tight underwear on your growing breasts. A good bra will prevent your breasts from sagging, and you should wear it constantly.

11. What to do with nipples that are inverted or flat?

Some women have naturally flat or inverted nipples, which will greatly interfere with feeding the baby. The baby will not be able to latch on to the nipple on his own, so the mother is forced to bottle-feed him. But even if you have flat nipples, you can straighten them a little if you start training before giving birth.

Exercises should be done several times a day, starting from the second trimester. After washing, they must be carefully pulled out and rolled between the thumb and forefinger. These exercises are done in the absence of a threat of interruption.

There is a connection between the breasts and the uterus, and excessive stimulation of the nipples can lead to contractions of the uterus. Therefore, if the uterus often comes into tone, then it is better to postpone the exercises to a later date.

12. When should you visit a gynecologist?

During pregnancy, visits to the gynecologist are mandatory and should not be skipped. The second trimester is a time of not too frequent visits to the doctor, usually once every 3 weeks (if there are no pathologies). From the middle of the second trimester before visiting a gynecologist, a woman undergoes a general urine test for timely detection of kidney abnormalities and diagnosis of gestosis. At 21-24 weeks, an ultrasound of the fetus is performed, and at 24 weeks a second screening for intrauterine pathology is performed.

13. What problems may arise in the 2nd trimester?

A woman may experience discomfort not only due to toxicosis in the first trimester. Since the functioning of all organs changes, they are compressed by the grown uterus, a number of unpleasant sensations are possible. Most often this is - sometimes - pain in the stomach, increased gas formation. To prevent such troubles, it is important to eat right and not overuse baked goods, salt, and spices. . It is better to sleep on a high pillow, and at least 2 hours should pass after eating before going to bed.

Among other things, many women experience:

• Headache;
• Lower back pain;
• Constipation;
• Thrush;
• Anemia.

Many pregnant women at this stage experience cramps in the calf muscles for the first time. If they appear, you need to consult a doctor and he will recommend taking calcium and magnesium supplements, since many unpleasant symptoms appear due to their lack.

14. Anemia during pregnancy - how to treat?

Most often, anemia occurs due to an increase in plasma volume. There is an increase in the amount of the liquid component of the blood, but the number of red blood cells and hemoglobin remains the same. But sometimes real anemia occurs due to poor nutrition, impaired absorption of iron in the intestines, or frequent bleeding (threat of interruption, hemorrhoidal bleeding).

If hemoglobin decreases sharply, the fetus will suffer from hypoxia. Diagnosis is made by blood test. Be sure to prescribe medications containing iron. Anemia can be prevented by taking prenatal vitamins that contain iron and eating a balanced diet.

15. Thrush and how to deal with it?

By the end of the second trimester, thrush (candidiasis) occurs in a huge number of pregnant women. It directly depends on the state of immunity, and in a woman it is greatly reduced so that the body does not “decide” to reject a foreign body - the fetus. Reduced immunity is fertile ground for the active proliferation of Candida fungi, which provoke an inflammatory disease. Another factor that increases the risk of developing thrush is a change in hormonal levels, which affects the change in pH in the genitals.

Treating candidiasis is a complex process, and the trouble is that there are no effective medications that can be used during pregnancy. And it must be treated, even if it does not occur without symptoms. It is especially important to get rid of thrush before childbirth, because the baby, when passing through the birth canal, can be infected with pathogenic fungi. All medications are prescribed only by a doctor, and it is better not for the expectant mother to use folk remedies!

16. What is the cause of constipation and how to get rid of it?

It seems that the uterus is still small and does not put much pressure on the intestines. But many pregnant women begin to experience constipation in the second trimester. They occur due to progesterone, which has a relaxing effect on muscle tissue.

This effect is needed to prevent uterine contractions, but progesterone affects not only the uterus, but also other organs, in particular the intestines. Therefore, there is a decrease in intestinal tone and a slowdown in peristalsis.

It is imperative to combat the symptoms of indigestion and poor fecal excretion. To begin with, you should use active prevention of constipation - eat fresh vegetables, fruits, cook porridge, drink more water. But if there is no result, it is better to use harmless suppositories with glycerin rather than medications. In severe cases, the doctor will prescribe medications that are least dangerous for a pregnant woman.

17. Are there situations when you need to urgently go to the doctor?

Typically, the fewest problems with pregnancy development are diagnosed in the second trimester. The woman’s body has “mastered”, feels normal, the child grows and develops. And yet, there are often situations when pregnancy is accompanied by complications. Urgently contact a specialist, including calling an ambulance, in the following cases:

• Abdominal pain, especially the type of contractions;
• The appearance of discharge with blood;
• Rush of amniotic fluid;
• Sudden increase in body temperature;
• Severe cramps, sharp pain in any part of the body.

Waiting for any acute symptoms is strictly prohibited! Only timely seeking help will help preserve your health and that of your unborn child!

The period of the second trimester for mommy is considered the most calm and serene. Usually by this time toxic ailments are left behind, an excellent, even heroic appetite appears, leading to rapid weight gain. From the 19th week, the baby begins to actively grow, so the mother’s micronutrient needs increase noticeably. Nutrition of a pregnant woman in the second trimester requires special attention so that the child does not lack nutrition, vitamins and microelements. This requires a specialized and balanced diet for pregnant women in the 2nd trimester.

From the first days after conception, it is necessary to monitor your diet

Today, only the lazy do not talk about a balanced diet during pregnancy, since the mother’s diet is of great importance for the baby who has not yet been born. Nutrition in the 2nd trimester of pregnancy should become balanced. This implies the harmonious content of B/F/U. In order to feel excellent and have excellent health, you need to monitor the harmony of these indicators in the pregnant woman’s menu. A balanced diet is considered the basis for a successful pregnancy, so mothers should pay some attention to this issue.

• Carbohydrates. A significant part of energy metabolism, which increases productivity and productivity, provides a feeling of satiety. The daily diet should consist of 50% carbohydrates. Carbohydrates can be complex or simple. Particular attention should be paid to complex carbohydrates, since simple carbohydrates are simple sugar, but do not provide the body with the necessary energy. It is useful to include complex carbohydrates in the pregnant woman’s menu in the 2nd trimester, which will provide the mother’s body with the right energy. They are present in whole grain porridges, dried fruits, coarse flour and durum wheat varieties.
• Fats. This is a significant energy source, which also helps to absorb many vitamins and microelements. But in order not to harm the body, especially during pregnancy, there should be little fat in the diet. Only 30% per day is allocated to fat.
• Squirrels. A building material for the body, so its supply is very important for the baby. Protein is present in both animal and plant foods. The daily diet should consist of 20% protein.

These are the main criteria for a balanced diet in the second trimester of pregnancy.

General principles of nutrition for the 2nd trimester

The features of the diet for pregnant women generally come down to several basic criteria: regularity, variety, high quality of the dishes and products consumed, balance and moderation, proper preparation. Let's start with regularity. The menu for pregnant women for the 2nd trimester for every day includes 4 meals a day. In this case, food should be eaten at approximately the same time, without deviating from the schedule. You should also not overeat before going to bed at night, or, worse, wake up at night to eat something.

For toxic ailments, it is recommended to make the diet 6 times a day and reduce the serving size. This will help avoid nausea. After toxicosis disappears, you need to switch back to eating 4 times a day. The intervals between meals should be about 4-5 hours. The uterus simply begins to continuously enlarge, displacing the gastric organ in a horizontal position, so evacuation takes longer than usual.

You can't skip meals. If you don’t want to eat after waking up, you need to drink a glass of water at room temperature. It will help to properly start the activity of the gastrointestinal tract and after a quarter of an hour, mommy will have a desire to have something to eat. Just don’t drink cold water, because it slows down the digestive processes, suppressing your appetite.

Diet variety

Nutrition for pregnant women should be varied, so you need to constantly alternate between different foods such as fish and vegetables, meat and poultry, cereals and seafood, fruits and legumes, dairy products, etc. Since hormonal transformations occur during pregnancy, so do the taste preferences of a pregnant woman during pregnancy. Gestations also change. A pregnant woman may categorically refuse foods that she previously loved, while eating dishes that she was not enthusiastic about. Such errors in the diet sometimes cause illness.

For example, if a mother overdoes it with garlic, then she develops swelling, and if she is carried away by citrus fruits, the baby may be born with an allergy. If pregnant women in the second trimester do not have enough dairy products in their diet, then their hair begins to split, fall out, and nails break. The body simply rearranges its activity, all incoming microelements and vitamin substances are first supplied to the fetus, and only then to the mother. As a result, the patient herself experiences calcium deficiency, which is accompanied by similar symptoms. And if during pregnancy in the 2nd-3rd trimester the mother gets carried away with confectionery or baked goods, then this is fraught with obesity for the child.

Moderation and food quality

Pregnant women need to eat for two, as many people like to say. However, this statement is completely false.

• You need to consume twice as many vitamins and microelements, and not double the portions. If eaten in such large quantities, you will soon need a pregnancy diet to lose weight.
• Mothers should absolutely not overeat, especially before bed. It is better to avoid snacking for company, on nerves or because you have nothing to do.
• Because of this diet, in the last trimester of pregnancy, constipation and colic and a feeling of heaviness in the epigastric area are often bothered. Snacks should also be avoided.
• The quality of food is also important. Patients can eat not just healthy foods, but also fresh ones.
• When purchasing products, you must monitor the production date.

It’s better not to buy ready-made food; try to prepare it yourself. Then you will probably know what products your dishes are made from, how fresh and high quality they are.

How to cook food for a pregnant woman

Fresh berries are very healthy

Products for pregnant women should not only be of high quality, but also properly prepared. In such a situation, the most ideal cooking methods are baking or steam heat treatment. With these cooking methods, the maximum possible amount of nutritional components and micronutrients is preserved in the products. The second most useful method is cooking by boiling or stewing. This method of processing products is also suitable for a pregnant woman and will help maintain the principle of diversity.

Sometimes a pregnant woman can eat something fried. To properly fry a dish, you need to finely chop the food and fry for no more than 3-4 minutes. Then carcinogens will not have time to accumulate in the dishes. But you shouldn’t get too carried away with such dishes; it’s better to use safer methods of heat treatment of foods.

Prohibited Products

It is very useful to exclude unhealthy foods from your diet during pregnancy. When a woman notices the first manifestations of an interesting situation, the first thing she needs to do is give up alcohol. Even schoolchildren know that drinking ethanol depresses the nervous system structures and provokes the occurrence of physical pathologies in the baby. What should mothers not eat? Fast foods are also prohibited for mothers, as they create extra stress due to their high cholesterol and fat content. It is necessary to protect the pregnant body from such influences.

Although mushrooms are considered a rich protein product, they cannot be considered a dietary food during pregnancy. It’s just that mushrooms are considered a difficult to digest product, so you shouldn’t rely on them when carrying a child. Pregnant women should not eat smoked meats that contain carcinogens. It is better to reduce flour or completely eliminate it from the diet. There is nothing useful in buns and buns for a pregnant body, they only add weight, so it makes no sense to eat such foods either.

Abuse of sugar leads to disruption of carbohydrate metabolism, and sometimes even provokes diabetes in pregnant women. Fried foods are also not healthy for mommy; it is better to replace such dishes with stewed or baked, steamed foods. Bread in the diet should also be reduced, since yeast often causes heartburn in mothers. If you can’t give it up completely, then it’s better to replace the product with whole grain bread or crackers.

Salty and pickled foods, fatty and spicy foods are also prohibited. All this contributes to fluid retention in the body, severe swelling, which does not allow you to put on your usual shoes.

Micronutrients needed by a pregnant woman from 20 weeks

Although the second trimester is the calmest, it is still necessary to comply with the standards of micronutrients, vitamins and nutritional supplements. From about 20 weeks, you need to adhere to these norms of physiological needs.

1. The energy value per day should be about 2550 kcal. In this case, the used/f/u ratio should correspond to 100/85/350 grams.
2. Proteins should be obtained from eggs, legumes, cheese, fish and meat, and fats from vegetable oils and animal fats.
3. It is better to fill carbohydrate needs from cereals and cereals, fruits and potatoes, vegetables and berries.
4. As for vitamins, mothers need folic acid, B12, B6, D and E, B2 and B1, A and C.
5. Folic acid (requirement for pregnant women 400 mcg/day) is present in nuts, beans and greens.
6. B12 (4 mcg/day) is found in milk, meat, and seafood.
7. Sauerkraut and black currants, rose hips, etc. are rich in ascorbic acid, known as vitamin C (90 mg/day).
8. Retinol or vitamin A (1000 mcg/day) is present in carrots and pumpkin.
9. Vitamin E or tocopherol (10 mg/day) can be obtained by consuming vegetable oils and pumpkin seeds.
10. Vitamin B6 (2.1 mg/day) can be fully provided to the body by eating pine nuts and legumes. Sweet pepper and sea fish.
11. Vitamin D (12.5 mcg/day) is present in egg yolk and fish.

Additional factors

1. B2 (1.5 mg/day) is also a fairly useful vitamin that pregnant women can get from dairy products and meat.
2. Potatoes and meat are rich in vitamin B1 (1.5 mg/day).
3. During pregnancy, the female body experiences no less need for microelements such as iodine and zinc, magnesium and iron, phosphorus and calcium.
4. Calcium (1100 mg/day) is present in large quantities in broccoli, dairy products and milk.
5. Magnesium (450 mg/day) can be obtained by consuming buckwheat and millet, legumes and nuts.
6. Fish, seafood, meat and seeds are rich in zinc (20 mg/day).
7. Phosphorus (1650 mg/day) can be obtained from cottage cheese and fish, and mineral water.
8. Lentils, buckwheat, spinach and meat are rich in iron content (38 mg/day).
9. Iodine (0.18 mg/day), necessary for pregnant women, is present in fish and seafood.

All of these micronutrients are important because each has specific tasks and performs important functions. Therefore, it is necessary to ensure the daily requirement for each of these components.

Fasting day for mommy

Fermented milk products help digestion

From the beginning of the second trimester until approximately the 20-week period, weight gain by week is about 300-350 g, and after the 20th week they already reach 400 g. Usually, by the 20-week period, the total weight gain reaches 4-6 kg, which accounts for 40% of the weight gain for the entire gestation. If the indicators are higher, then you should think about losing weight, or more precisely, about fasting days.

A special problem during pregnancy is always creating a nutrition program aimed at reducing body weight. The reasons are that losing weight and going on diets during gestation is prohibited. Even a few days of strict dieting is enough to cause serious deficiencies in some micronutrients. But mothers also want to maintain a normal shape, and excess weight is not beneficial for pregnancy. In such a situation, the most successful solution would be a fasting day. Even though on such days there will not be much variety in the diet, such food is safe for health and will ease the digestive system.

It is recommended to spend such days approximately once every week and a half. Unloading also has contraindications, so you should definitely consult with a gynecologist to determine whether unloading will be useful in your case. Such days can be spent in various versions, for example, apple or kefir, cottage cheese, etc. On a kefir day, it is recommended to drink only kefir during the day, only 1.5 liters. On cottage cheese day, eat only cottage cheese, 600 g per day, as well as 2 glasses of unsweetened tea. Apple unloading involves one and a half kilograms of apples for the whole day.

The baby will not have food allergies

According to statistics, about 20% of babies under one year old suffer from food allergies. The cause of this phenomenon is usually a genetic predisposition, maternal smoking and frequent viral infectious diseases, as well as unhealthy diet during pregnancy. To reduce the risk of your baby developing allergic reactions to foods, it is recommended to minimize the consumption of certain foods from the second trimester.

First, milk. No matter how beneficial it is, a pregnant woman can drink no more than 300 ml of milk per day, since children very often have an allergic reaction to protein from cow's milk. Secondly, seafood - crabs, shrimp or red fish - should be eaten no more than once a week. Nuts are also considered no less allergenic, so you can eat 100 g of them per week. It is preferable to eat walnuts, they are the healthiest, but hazelnuts and peanuts are considered the most allergic.

Chicken eggs also require special attention. You can eat them one at a time and no more than 2-3 times a week. In this case, it is better to eat them without proteins, and also exclude chicken meat from the diet. It is also better to limit chocolates and cocoa to once a week. It is better to avoid honey altogether; if necessary, you can eat a small spoon for colds or sleep disorders.

It is also better to avoid eating bad berries, fruits and vegetables such as raspberries and citrus fruits, strawberries and mangoes, tomatoes and peaches. You should also avoid eating food from packages, which are rich in preservatives, stabilizers and other chemical compounds.

Sample menu

For convenience, you can create an approximate weekly menu by day. At first you will have to navigate the schedule a little, but over time the pregnant woman will get used to this diet and will be able to select dishes herself, change them to equivalent ones, etc. An approximate diet for each day is shown in the table.

day	breakfast	2 breakfast	dinner	afternoon tea	dinner	2 dinner
Mon	Scrambled eggs, sandwich with cheese and tomatoes	Cottage cheese with raisins	Soup with meat or fish broth	Yogurt	Pasta with tomato sauce	Rosehip tea
VT	Milk oatmeal	Apple, banana or nuts 30 g.	Chicken broth soup	Cottage cheese 100 g.	Vegetable stew with lean meat	Yogurt or kefir
SR	Omelette	Low fat yogurt	Stew with meat and vegetables	Fruits	Milk porridge	Light salad or some fruit
Thu	Cottage cheese with raisins and sour cream	30 g nuts	Lentil soup	Apple or pear	Baked chicken, boiled rice and tea	Yogurt
PT	Omelet, sandwich	Juice or compote 200 ml	Vegetable soup	apricots	Lettuce and vegetable salad	Tea with milk
SB	Corn porridge with apricots, milk	Bread and slice of cheese	Vegetable salad, baked chicken breast, green tea	Some fruit or a glass of juice	Zucchini pancakes with sour cream, rosehip tea	Milk
Sun	Cottage cheese with jam or fresh berries	Yogurt	Cabbage soup, cucumber and tomato salad	Dried fruits or nuts about 30 g	Buckwheat with a piece of stewed veal, vegetable salad	Yogurt

What are the dangers of breaking your diet?

If a pregnant woman neglects the recommendations for relative changes in diet and continues to consume foods that are unhealthy and unsafe for a growing baby, and violates the regime, then this can lead to delays in fetal development and late miscarriage, the formation of an overly large baby, which is fraught with various complications during childbirth, and also complications in the process of bearing a baby such as gestosis, hyperedema, excess weight gain, etc.

It is extremely important for the expectant mother to carefully monitor her diet, eat exclusively healthy foods and exclude from her diet tasty but harmful foods. Also, from the second trimester until delivery, it is important to control the amount of salt and fluid you drink. It is necessary to give up alcohol from the first day of the delay, even wine or beer. These simple measures will help you carry your baby easier and avoid gaining excess weight during gestation.

The period of bearing a baby is very important. You should give up bad habits, increase physical activity, and also supply the body with necessary minerals. It is advisable to create an approximate healthy menu for pregnant women for every day. A balanced diet ensures proper development of the baby and helps maintain a beautiful figure after childbirth.

Products in the diet

The nutrition program for pregnant women should consist of carbohydrates, protein and fats, but in moderation. Protein intake should not exceed more than 120 grams per day. Of these, 80 are products of animal origin: kefir, cottage cheese, meat, eggs. The daily intake of fat is 100 grams. Carbohydrates are a source of energy, but should be consumed with caution.

In the first trimester you should not take more than 400 grams. In the last trimester, it is recommended to reduce to 250 grams per day. It is advisable to exclude not vegetables, but flour and sugar dishes.

Proper nutrition for pregnant women includes boiled, steamed, stewed and baked dishes. It is worth limiting your intake of sugar and salt. Glucose increases blood sugar levels, which can cause gestational diabetes. Salt promotes fluid retention in the body and leads to swelling.

What pregnant women should eat every day:

1. fruits;
2. vegetables;
3. porridge;
4. dairy products.

The daily menu for pregnant women should include 50% natural fiber: fruits, vegetables, berries, durum wheat, bran.

How much should pregnant women eat per day? The amount of food should not exceed the norm. You should add 300 kcal to your normal diet. If you are underweight, you should eat twice as much food.

Prohibited Products

There are certain foods that can harm mother and baby. But it is possible to rarely make an exception and drink a cup of coffee and chocolate.

It is absolutely worth giving up alcohol, drugs and cigarettes. These substances have a detrimental effect on the mother and child: fetal abnormalities develop, the vascular system is affected, premature birth and miscarriage are possible.

List of prohibited products:

• processed cheeses, unpasteurized milk and raw eggs. They may contain bacteria that can lead to infection and involuntary miscarriage. Quail eggs do not fall into this category;
• some types of fish: marlin, shark, tuna, king mackerel contain mercury, this will have a very bad effect on the baby;
• Eating sushi with fresh fish is not recommended. There is a high risk of helminthic diseases;
• if before pregnancy, a woman suffered from diseases of the gastrointestinal tract, smoked, spicy and fatty foods can cause severe heartburn;
• Chips, crackers, carbonated drinks, and chewing gum contain dyes, flavor enhancers, and flavorings. They negatively affect the body of the expectant mother.

You should be careful with painkillers, anti-seizure medications, and cough and cold tablets. They may contain alcohol and narcotic enzymes. During the entire period of pregnancy, you are allowed to drink dry wine 2-3 times. It increases hemoglobin and appetite.

Daily menu

A pregnant woman's diet should consist of an optimal daily menu with recipes. This helps you get used to the new diet and not think about snacking. It is recommended to eat varied and healthy food. It is advisable to eat vegetables raw. During heat treatment they lose most of their valuable qualities.

You can also gain excess weight during pregnancy. A daily diet for pregnant women promotes weight loss and also normalizes body weight.

Menu for 1 day of a pregnant woman;

• breakfast: oatmeal with milk, banana, bread and butter;
• lunch: vegetable broth soup, cabbage and carrot salad, dried fruit compote;
• afternoon snack: kefir with cheesecake, apple;
• dinner: steamed vegetable stew, vinaigrette, herbal tea.

• breakfast: omelet with herbs, apple, green tea;
• lunch: pasta with steamed cutlets, fruit drink, vegetable stew;
• afternoon snack: cheesecakes and yogurt;
• dinner: baked meat, vegetable salad.

• breakfast: cottage cheese with dried fruits, bread with jam, juice;
• lunch: Steamed fish cutlets, boiled potatoes, cocoa;
• afternoon snack: jelly, cookies, banana;
• dinner: vegetable casserole, fermented baked milk.

• breakfast: buckwheat porridge, sandwich with butter, juice;
• lunch: soup with meatballs, salad with olive oil, herbal tea;
• afternoon snack: milk, bun, fruit;
• dinner: steamed beef cutlets, bread, tea.

• breakfast: zucchini pancakes with sour cream, boiled egg, bread and butter;
• lunch: goulash with porridge, salad with green peas, dried fruit jelly;
• afternoon snack: kefir, cookies;
• dinner: cabbage cutlets, beet salad, rosehip infusion.

• breakfast: muesli with milk, freshly squeezed juice, chamomile tea;
• lunch: vegetarian borscht, boiled chicken drumstick, compote;
• afternoon snack: fermented baked milk, cheesecake;
• dinner: stewed fish, boiled potatoes, bread.

• breakfast: cottage cheese with dried fruits, green tea, apple;
• lunch: cabbage soup with sour cream, meatballs with rice, juice;
• afternoon snack: jelly, banana;
• dinner: vegetable stew, tea with milk, bread.

How many times a day should pregnant women eat? In the first trimester 3-4 times a day. In the 3rd trimester, eating 4-6 times a day is considered normal. The daily diet for pregnant women can be maintained until the end of the gestation period.

Dish recipes

Dietary recipes for pregnant women for every day can be prepared quickly and tasty. They do not require special products or effort.

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

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

Trout in foil.

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

Ingredients: oat flakes 3 tbsp. spoons, 1 teaspoon of honey, yogurt 250 g, prunes 100 g, half an apple. Grind everything in a blender. This will be the healthiest and most vitamin-packed breakfast. Ingredients: black bread, yogurt, apple, carrots, green salad, feta cheese, peas, corn, broccoli. Cut all the ingredients into cubes, boil the broccoli and divide into small pieces. Cut black grain bread into cubes and dry in the oven. Mix everything and season with olive oil.

While carrying a baby, the daily routine and nutritional 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 one day at a time. At such an important moment, it is worth paying attention to nutrition, because the baby’s health depends on the decisions of the expectant mother.

Is it possible to do fasting days during pregnancy? What sports should I do while expecting a baby? How can a pregnant woman avoid gaining extra pounds? These and other questions are answered in the article!

Obstetricians and gynecologists urge pregnant women to be attentive to their diet, recalling that the main focus of the diet during pregnancy is to provide the mother and child with nutrients, minerals and vitamins. The emphasis should be on the quality of food rather than quantity. The permissible increase during pregnancy is 9-15 kg. The task of every expectant mother is to keep weight under control, since excess body weight negatively affects the baby’s health and complicates the birth process.

According to statistics, about 40% of women gain excess weight during pregnancy. This is not only an aesthetic defect, but also a risk factor that contributes to the development of various diseases.

Losing weight in an “interesting situation” is a risky business, but in some cases it cannot be avoided. The main thing is to remember: regardless of the period, pregnant women should choose a menu that will allow them to lose excess weight without compromising their own well-being and the health of the child!

Dangers of being overweight

We can talk about excess body weight during pregnancy if, starting from the 16th week, the increase exceeds one kilogram in seven days. A solid layer of fat on a pregnant woman’s body makes it difficult for doctors to assess the condition of the fetus and leads to the following consequences:

• varicose veins;
• diseases of the cardiovascular system;
• diseases of the nervous system;
• dysfunctions of the endocrine system;
• hypertension;
• hypercoagulation (increased activity of the blood coagulation system);
• urinary tract infections;
• increased load on the spine;
• threat of miscarriage;
• indications for emergency caesarean section;
• post-maturity of the fetus;
• premature rupture of amniotic fluid;
• the birth of an overweight child.

Excess weight of the mother harms the health of the unborn child. The following developments are allowed:

• oxygen starvation;
• dissymmetry between the pelvis and head;
• nutritional deficiencies;
• neurological diseases;
• tendency to gain extra pounds in the future.

Balanced diet for weight control

When carrying a child under her heart, a woman is obliged to follow the basic “food” rules of her situation:

1. Control the quality of the products consumed, paying attention to their diversity.

2. Restore mineral and vitamin reserves. In addition to eating seasonal vegetables and fruits, you need to take vitamin complexes:

• "Elevit" - contains magnesium, folic acid. It is recommended to take it together with iodine-containing medications. Take one tablet with meals;
• "Vitrum Prenatal Forte" is a multivitamin preparation containing minerals. Additionally contains iodine. Take one tablet;
• "Vitrum Prenatal" - contains vitamin A, iron, folic acid, magnesium. Take one tablet.

3. Consume foods to maintain normal bowel function.

4. Take care of a balanced diet.

Providing the body of the expectant mother and fetus with all the necessary substances is a balanced diet. The daily energy value of foods in a woman’s diet should be distributed as follows:

• 30% of the daily value comes from breakfast;
• 10% is reserved for second breakfast;
• 40% shown at lunch;
• 10% comes from afternoon tea;
• 10% should be consumed at dinner.

All essential nutrients must be supplied in certain proportions relative to each other and controlled in volume:

1. Proteins are the basis of the diet, an important “building material” involved in the formation of tissues and organs of the fetus. The daily norm ranges from 90-130 g (2 chicken eggs, 0.5 kg of cottage cheese, 0.1 kg of fish or meat).
2. Carbohydrates are the main source of energy. They affect the speed of metabolic processes and increase the level of internal glucose. The daily norm should not exceed 400 g. Excess leads to the growth of the subcutaneous fat layer. The lower limit is 350 g per day.
3. Fats are one of the most important components of food, the “golden reserve” of energy resources. Their contribution to the organization of balanced nutrition is significant. The daily norm is 90-130 g (60 g butter, 0.4 kg lean meat, 8 chicken eggs, 0.2 kg sour cream). Excess fat is dangerous because it is the main cause of weight gain during pregnancy, being stored in the body as a reserve.
4. Microelements. Particularly important is calcium, which is consumed by the body very intensively during pregnancy. This is due to its active participation in the construction of the child’s bones. The daily norm is 1.3 g. The diet during pregnancy should also contain iron. The daily norm is 18 mg. Among other things, zinc, magnesium and sodium are important.
5. Fiber is essential for the normal functioning of the intestines. Its presence in the diet becomes especially important in the late stages of gestation.

Required points:

• You should include dairy products in your diet: up to 200 g of milk (in the absence of allergies), about 200 g of yogurt or kefir, approximately 150 g of cottage cheese;
• The menu should include porridge made from cereals and pasta made from the highest grade of flour. Their consumption will reduce the amount of bread on the menu;
• you should eat meat daily and fish several times a week;
• dishes must contain vegetable oils: olive, mustard, flaxseed;
• The lower limit of liquid consumed per day is one and a half liters. A woman should consume not only water - herbal tea is allowed. It is useful to include freshly squeezed juices, homemade fruit drinks and compotes, and rose hip decoction into the menu.

It is better for a pregnant woman to eat at strictly prescribed times. It is recommended to have breakfast 1.5 hours after waking up. The last main meal should occur at least 3 hours before bedtime. A clear regimen will improve digestion and prevent you from gaining extra pounds. You need to eat in equal parts from four to six times a day. This will eliminate the feeling of hunger, prevent you from overdoing it and reduce the desire to snack on junk food. It is better for a pregnant woman to undereat a little than to overeat!

It is appropriate to avoid fatty foods, animal products, pickles, flour products and baked goods made from shortbread and yeast dough, cakes with fatty butter creams, and sweet carbonated drinks.

Women who were overweight before pregnancy should opt for lean meats and low-fat dairy products. It is appropriate to replace “simple” carbohydrates found in rice, white pastries and sweets with “complex” ones by switching to brown rice, dried beans, and whole grain bread. Salt retains fluid in the body, so its consumption should be kept to a minimum.

Products

The following products prevent a woman’s body from excessive weight gain, and therefore should be present on her table every day:

• zucchini;
• cabbage;
• broccoli;
• carrot;
• pumpkin;
• cucumbers;
• tomatoes;
• green onions.

• plums;
• apricots;
• pears;
• apples.

Dried fruits:

• raisin;
• prunes;
• dried apricots.

• cherries;
• cherry;
• watermelon;
• melon;
• grape;
• kiwi.

Lean meat:

• beef;
• turkey;
• rabbit;
• chicken.

How to cook

Weight loss products must be prepared in safe ways. The most acceptable is for a couple. It’s good if you have a special device that allows you to preserve all the beneficial properties of food. Oven-baked dishes are no less healthy. You can bake anything. For this, special paper or foil is used. Extinguishing is also shown. A useful cooking method involves keeping food on low heat for a long time in a container with a lid. It’s very tasty to cook meat and potatoes this way. You can't do without boiling.

Before each meal, a pregnant woman needs to drink a glass of clean water. This will improve the digestion process and allow you to eat less.

Calorie content

For healthy fetal development, a woman needs 300-400 kcal more than before pregnancy. It is by this amount that the energy expenditure of her body increases. On average, a pregnant woman should receive from 2000 to 2800 kcal/day. A larger amount does not mean good and is absolutely not necessary for the normal course of pregnancy.

If a woman in an “interesting situation” is prescribed bed rest, the daily calorie intake is reduced by an average of 20%.

Menu for excess weight

• In the morning on an empty stomach: a glass of still water.
• After 10 minutes: apple.
• For breakfast: salad of sweet peppers, cucumbers and tomatoes, kefir or milk porridge (oatmeal, barley, buckwheat) with berries.
• For second breakfast: green or herbal tea, biscuits or a piece of cheese.
• For lunch: light soup, fish baked with vegetables or low-fat borscht with a piece of lean boiled meat.
• For an afternoon snack: a glass of juice and a couple of walnuts or a glass of kefir with an apple.
• For dinner: boiled chicken fillet and a light salad with olive oil dressing or low-fat cottage cheese with kefir and berries.
• Before bed: grated apple and carrots without sugar.

Can pregnant women go on a diet?

In case of excessive gain of extra pounds, modern medicine does not exclude the use of diets by pregnant women that help stabilize weight and prevent its rapid growth. At the same time, doctors draw attention to the fact that bearing a child is not the right moment for bold experiments and the use of popular diets Absolutely forbidden:

1. Severe food restrictions, fasting and mono-diets are harmful for the woman herself and her child. Excluding certain foods from the diet may result in the fetus not receiving enough vitamins and other important substances.
2. Citrus diets, the menu of which is based on the consumption of tangerines, grapefruit, oranges and their juice, develop the likelihood of allergic reactions in a newborn. The chocolate regime, which involves the consumption of chocolate, coffee and cocoa derivatives, works on the same principle.
3. Regimes based on legumes (soybeans, beans, peas) help increase protein in the body. Its breakdown products sometimes cause toxic reactions. Protein diets work in a similar way, which are permissible only for medical reasons and under the watchful supervision of doctors.
4. A diet based on blood-thinning berries (currants, wild strawberries, strawberries, viburnum, raspberries) can harm the fetus and even cause bleeding.
5. During pregnancy, the use of fat-burning cocktails and drinks to speed up metabolism is unacceptable. They can cause a miscarriage.

The diet can be recommended for a pregnant woman in case of increased salt levels in the body (determined by clinical analysis), which leads to the accumulation of fluid in the tissues and the appearance of edema. The doctor may also prescribe a diet for pregnant women, aimed at solving a specific problem for a particular woman.

The benefits of diet during pregnancy

1. Proper nutrition is important for having a healthy baby.
2. A special regime helps maintain the endurance of the expectant mother.
3. A special diet helps in the fight against a number of diseases.
4. A weight loss diet helps normalize weight.

Diet by trimester

During certain periods of pregnancy, the mother's body behaves differently. It is important to adhere to a diet for pregnant women for weight loss that is appropriate for the period of fetal development. This will prevent the development of health problems and avoid gaining excess weight.

1st trimester

Women gain extra pounds before the 12th week of pregnancy, while the emphasis should be placed not on quantity, but on the quality of food. The diet should be based on proteins and vitamins. You should consume no more than 2000 kcal daily.

The diet for pregnant women to lose weight should include:

• lean meat;
• eggs;
• green pea;
• white cabbage and seaweed;
• low fat cheese and cottage cheese;
• wholemeal bread;
• liver;
• fresh juices.

It is wise to refuse:

• canned food;
• carbonated drinks;
• instant food products;
• crackers and chips;
• coffee;
• mustard and vinegar.

Menu by day

Monday

• 8:00 – muesli with the addition of medium-fat milk.
• 11:00 – low-fat yogurt.
• 13:00 – soup with lean broth.
• 16:00 – vegetable salad with olive oil.
• 19:00 – boiled rice and stewed cabbage.

• 8:00 – oatmeal milk porridge.
• 11:00 – sandwich with a piece of butter.
• 13:00 – soup with low-fat fish broth.
• 16:00 – 100 grams of low-fat cottage cheese.
• 19:00 – liver with boiled pasta.
• 21:00 – some seaweed.

• 8:00 – 100 g low-fat cottage cheese, green tea.
• 11:00 – tea with biscuits.
• 13:00 – soup with vegetables.
• 16:00 – pear.
• 19:00 – steamed chicken cutlet and mashed potatoes.
• 21:00 – low fat yogurt.

• 8:00 – buckwheat milk porridge, freshly squeezed juice.
• 11:00 – yogurt.
• 13:00 – broccoli and cauliflower soup, a slice of bread.
• 16:00 – apple.
• 19:00 – salad of tomato, avocado and spinach leaves, a piece of tuna.
• 21:00 – cranberry juice.

• 8:00 – a glass of fermented baked milk, bread with a piece of cheese.
• 11:00 – orange.
• 13:00 – boiled pasta, steam cutlet, salad.
• 16:00 – a couple of walnuts.
• 19:00 – baked potatoes with sour cream, fish and tea.
• 21:00 – a handful of dried apricots.

• 8:00 – cheesecakes, herbal tea.
• 11:00 – a handful of dried apricots.
• 13:00 – chicken broth soup, bread.
• 16:00 – apple and carrot salad.
• 19:00 – salad with tomatoes and soft cheese with olive oil.
• 21:00 – a glass of skim milk.

Sunday

• 8:00 – oatmeal with milk, apple, juice.
• 11:00 – banana.
• 13:00 – chicken broth soup, tomato salad, tea.
• 16:00 – fruit.
• 19:00 – chicken cutlet, steamed vegetables.
• 21:00 – glass of yogurt.

2nd trimester

During the period of active growth of the fetus, a woman’s body needs additional nutrition. The daily diet for pregnant women is 2500 kcal. Starting from the 14th week, you should limit your consumption of sugar and confectionery products. Vitamins D and E are important.

• spinach;
• dairy products;
• butter;
• egg yolk;
• raisin;
• liver of sea fish.

Should be excluded:

• fried and fatty foods;
• spicy and smoked;
• sausages.

Menu for the week

Monday

• 8:00 – boiled egg, sandwich with cheese and tomato.
• 11:00 – cottage cheese and raisins.
• 16:00 – yogurt.
• 19:00 – vegetable and avocado salad.
• 21:00 – a glass of rosehip decoction.

• 8:00 – milk oatmeal.
• 11:00 – nuts, banana and apple.
• 13:00 – soup with chicken broth and cauliflower.
• 16:00 – 100 g of cottage cheese.
• 19:00 – stew with lean meat.
• 21:00 – glass of yogurt.

• 8:00 – omelet.
• 11:00 – low-fat yogurt.
• 13:00 – fish soup.
• 16:00 – apple.
• 19:00 – porridge with milk.
• 21:00 – fruit.

• 8:00 – cheesecakes with sour cream and raisins.
• 11:00 – a handful of walnuts.
• 13:00 – lentil soup.
• 16:00 – apple.
• 19:00 – boiled rice and a piece of baked skinless chicken, tea.
• 21:00 – glass of yogurt.

• 8:00 – omelet and a slice of bread with tomato.
• 11:00 – tomato juice.
• 13:00 – stew with a piece of lean meat.
• 16:00 – seasonal fruit.
• 19:00 – boiled pasta and tomato juice.
• 21:00 – tea.

• 8:00 – 100 g of cottage cheese, berries.
• 11:00 – a piece of hard cheese, some bread.
• 13:00 – buckwheat, a piece of baked beef, vegetable salad, tea.
• 16:00 – freshly squeezed juice.
• 19:00 – baked fish, tomato.
• 21:00 – a glass of low-fat milk.

Sunday

• 8:00 – corn porridge with milk, a handful of dried apricots.
• 11:00 – low-fat yogurt.
• 13:00 – cabbage soup, cucumber and tomato salad.
• 16:00 – a handful of nuts or raisins.
• 19:00 – zucchini pancakes, sour cream, rosehip infusion.
• 21:00 – glass of yogurt.

In the second trimester, a woman should be careful with allergenic foods. Their consumption should be rare. Exotic fruits, citrus fruits and strawberries can be consumed, but in modest portions if possible.

3rd trimester

During this period, it is better not to overeat. Despite the need for carbohydrates, you should not indulge in foods that are too high in calories. The energy value of food should not exceed 2800 kcal per day.

• fruits;
• nuts;
• vegetable soups;
• steamed fish;
• boiled meat.

Should be excluded:

• fats and lard;
• fried foods;
• yolk;
• pickles;
• gravies;
• vegetable and butter.

In the third trimester, you need to limit your water consumption - no more than a liter per day. The rule also applies to liquid foods, including soups. It is useful to have fasting days several times a week. This will restore tone to the body and prepare it for the upcoming birth.

Weekly menu

Monday

• 8:00 – porridge with milk.
• 11:00 – dried fruits.
• 13:00 – soup with vegetable broth.
• 16:00 – kefir.
• 19:00 – steam chicken cutlet, buckwheat porridge.
• 21:00 – fruit.

• 8:00 – dry cookies, tea.
• 11:00 – fruit.
• 13:00 – boiled pasta, salad.
• 16:00 – tomato, olives, spinach.
• 19:00 – dietary pilaf.
• 21:00 – kefir.

• 8:00 – sandwich with butter, tea.
• 11:00 – salad of 1 egg and seaweed.
• 13:00 – fish soup.
• 16:00 – 100 g low-fat cottage cheese.
• 19:00 – a piece of baked lean meat, mashed potatoes.
• 21:00 – juice.

• 8:00 – boiled egg, bread, a piece of butter, herbal tea.
• 11:00 – fruit.
• 13:00 – borscht.
• 16:00 – pear.
• 19:00 – salad with egg, tuna and rice.
• 21:00 – fruit.

• 8:00 – low-fat cottage cheese with berries.
• 11:00 – freshly squeezed orange juice.
• 13:00 – beef stew with vegetables, tea.
• 16:00 – dried fruits.
• 19:00 – rice with carrots and onions.
• 21:00 – kefir.

• 8:00 – oatmeal porridge and dried apricots.
• 11:00 – sandwich with salmon.
• 13:00 – pumpkin soup, a piece of baked chicken breast.
• 16:00 – fruit juice.
• 19:00 – rice and a piece of baked fish.
• 21:00 – fermented baked milk.

Sunday

• 8:00 – cheesecakes and sour cream.
• 11:00 – a handful of nuts.
• 13:00 – pasta, steamed fish cutlet, vegetables.
• 16:00 – fruit.
• 19:00 – cabbage rolls with low-fat sour cream.
• 21:00 – milk.

Special diets for pregnant women

While pregnant, a doctor may recommend a woman a special diet based on her health. The diet of each diet for pregnant women for weight loss is balanced, so nutritional systems help to monitor the number of kilograms gained.

Protein

The diet involves eating a high amount of protein. Indicated for pregnant women with rapid weight gain, as it helps control their gain and reduce excess weight. It is important for the expectant mother to eat milk, meat, eggs, consuming about 120 grams of protein per day. Carbohydrates are also shown - up to 400 g per day.

Excluded:

• sugar;
• condensed milk;
• cakes;
• chocolate;
• fresh bread.

The intervals between meals are about three hours.

Chicken and quail eggs are an irreplaceable source of protein. During pregnancy, boiled “in a bag” is better absorbed. There is no need to cover your daily protein needs with eggs - they can cause allergies.

A protein diet for pregnant women has obvious advantages:

1. No strict dietary restrictions.
2. Improved metabolism.
3. Burning fat reserves.
4. Strengthening the uterus and placenta.
5. Sufficient saturation.

Sample menu

It is recommended to prepare the diet for pregnant women in such a way that the morning begins with carbohydrates, which perfectly saturate and give the body energy to digest food. Lunch is good to consist of high-calorie dishes that can relieve hunger for a long time. In the evening, exclusively protein foods are preferred.

• 1st trimester: bran flakes with milk, a piece of rye bread, tea.
• 2nd trimester: apple, muesli and yogurt, chamomile tea.
• 3rd trimester: yogurt, milk porridge.

• 1 t-r: milk and biscuits.
• 2 t-r: fermented baked milk, prunes.
• 3 t-r: a piece of cheese, whole grain bread.

• 1 t-r: soup with weak chicken broth, a piece of baked fish, yogurt.
• 2 t-r: lentil soup, boiled meat, seaweed salad, juice.
• 3 t-r: soup with weak vegetable broth, tuna salad, a piece of baked chicken breast, rosehip infusion.

• 1 t-r: biscuits and tea.
• 2 t-r: almonds and banana.
• 3 t-r: yogurt and apple.

• 1 t-r: rice, a piece of baked meat, milk pudding.
• 2 t-r: grilled fish, tomato, yogurt.
• 3 t-r: rice, boiled fish, fermented baked milk.

Before bedtime

• 1 t-r: kefir.
• 2 t-r: low-fat kefir.
• 3 t-r: low-fat kefir.

The diet can only be used under the supervision of a doctor, since excessive protein consumption and the desire to lose weight can result in increased stress on the liver and kidneys.

When to stop

The protein diet is stopped when:

• unpleasant symptoms from the gastrointestinal tract;
• increased sweating;
• cloudy urine;
• skin itching;
• increased irritability;
• dizziness.

Remarkable! A protein-plant diet is a type of protein diet. In some cases it is easier to tolerate. The regime involves alternating fish, meat and vegetable days. As a rule, protein foods are consumed for several days, and vegetables and fruits should be eaten for the next two days. The benefits of the nutritional system are based on a greater intake of minerals, vitamins and antioxidants needed by a woman and baby. The diet is suitable for minor weight correction of a pregnant woman.

Salt-free

For normal well-being, a person needs to consume up to 5 g of table salt daily. Most people exceed the norm several times. As a result, fluid accumulates in the body, weight gain occurs, and diseases of the kidneys, liver and cardiovascular system develop. For pregnant women, excessive salt consumption is fraught with high blood pressure and the appearance of edema. Salt should be limited during pregnancy, and in some cases a salt-free diet is indicated.

The essence of the diet is to avoid foods high in salt. With the correct selection of the components of the diet menu for pregnant women for weight loss, a lack of salt in the body will not occur.

Can be used:

• fruits;
• greenery;
• bread (no more than 200 g);
• eggs (no more than 2);
• butter (about 10 g);
• lean beef;
• fish;
• milk and cottage cheese;
• kefir with a small percentage of fat;
• jam;

Prohibited:

• roast;
• spicy;
• smoked;
• fat;
• sour;
• marinades;
• pickles;
• pork and lamb;
• confectionery.

Menu for the day

• Morning: 100 g of porridge, scrambled eggs, 100 g of cottage cheese, fruit drink.
• Snack: 150 g yogurt with fruit.
• Lunch: 200 g of baked meat or fish, vegetable salad with legumes, compote.
• Afternoon snack: 100 g baked apples or dried fruits.
• Evening: pureed vegetable soup (or stew), a piece of bread, a smoothie.
• Before bed: a glass of kefir.

At first, a salt-free diet may seem too harsh. To rid food of blandness, you can use sea salt, adding salt to dishes at the very end of cooking or just before serving.

Hypoallergenic

According to experts, allergies are formed in the child already during his stay in the mother’s body due to her intolerance to certain foods. A doctor can determine a woman’s hidden allergies by the presence of extra pounds, gestosis and edema. If such problems exist, the pregnant woman is prescribed a special hypoallergenic diet.

The following are subject to exception:

• seafood;
• eggs;
• nuts;
• milk;
• fish;
• red and black caviar;
• tomatoes;
• chocolate;
• strawberry;
• raspberries;
• citrus;
• chicken;
• sweets;
• pickles;
• spicy dishes;
• canned food

Permitted for use:

• lean meat;
• porridge;
• vegetables and fruits of dull color (cucumbers, zucchini, potatoes, cabbage, yellow and green apples, pears);
• mushrooms;

It is allowed to consume sour cream, pasta and bakery products made from premium flour in limited quantities.

Menu for the day

• Breakfast: oatmeal porridge with water, a piece of wheat bread, an apple.
• Snack: a glass of plain yogurt.
• Lunch: vegetarian soup, steamed rabbit meat cutlet, cauliflower salad, compote.
• Snack: fruit.
• Dinner: salad of permitted vegetables with the addition of vegetable oil, stewed potatoes, a piece of boiled beef, tea.
• Before bed: kefir.

A decrease in hemoglobin (anemia) during pregnancy can be caused by various reasons. In any case, iron deficiency is dangerous, as it negatively affects the body of the mother and fetus. To normalize the condition of a pregnant woman, a special diet is useful. Its essence is a varied healthy diet, rich in vitamins and microelements. It is impossible to imagine the diet of this diet for pregnant women without proteins. Fat intake should be reduced. Carbohydrates – no more than 500 g per day.

Shown:

• almond;
• apricots;
• pork and veal liver;
• turkey meat;
• veal;
• cocoa;
• spinach;
• egg yolk;
• stale bread.

A pregnant woman's appetite with low hemoglobin may be somewhat suppressed, which is why it is recommended to take vegetable, meat and fish soups. It is recommended to add various sauces and salt to main dishes. You can take about 40 g of butter and 30 g of vegetable oil, no more than 50 g of sugar.

Should be excluded:

• citrus;
• seafood;
• raspberries and strawberries;
• chocolate;
• mushrooms.

Menu for the day

• Breakfast: buckwheat porridge, boiled meat or fish, soft-boiled egg.
• Second breakfast: beet and carrot salad, rosehip decoction.
• Lunch: soup with turkey heart and meat broth, bread, cottage cheese, fruit.
• Afternoon snack: berries.
• Dinner: vegetable stew, a piece of baked meat, tea.
• Before bed: fermented milk product.

Contrary to popular belief about the benefits of eating under-processed meat and offal with low hemoglobin, such experiments during pregnancy are unacceptable!

Carbohydrate

Carbohydrates are a source of energy that a pregnant woman’s body needs for normal gestation and an important element of a healthy diet. They are perfectly absorbed and prevent the accumulation of toxins and fatty deposits.

The essence of the nutritional system is the consumption of “complex” carbohydrates, that is, fiber and pectins. They contain few calories, but promise satiety. The diet helps normalize a pregnant woman’s weight by accelerating metabolic processes.

“Simple” carbohydrates are excluded from the diet for pregnant women:

• confectionery;
• non-whole grain cereals;
• sweets;
• white flour bread;
• grape;
• bananas.

• legumes;
• cottage cheese;
• whole grain cereals;
• Brown rice;
• wheat durum honeycomb pasta;
• vegetables and fruits.

Menu for the day

• Morning: milk porridge (buckwheat, oatmeal, rice), egg, sandwich with cheese, fermented baked milk.
• Snack: peach or apple.
• Day: cabbage stewed in meat broth, vegetable salad with low-fat sour cream, apple juice.
• Snack: 100 g cherries or gooseberries.
• Evening: boiled fish, cottage cheese with fruit, compote.

For toxicosis

Toxicosis occurs due to the fact that the mother’s body perceives the fetus as a foreign object and forms antibodies to its own cells. As a result, the functioning of important organs and systems is disrupted, and health deteriorates. Chronic diseases of the gastrointestinal tract and liver are also susceptible to the development of toxicosis. The problem often affects emotionally unstable women.

There are several degrees of toxicosis:

• I – the urge to vomit occurs up to five times a day. Weight loss is up to three kilograms;
• II – vomiting about ten times a day. Weight loss over a two-week period is up to four kilograms;
• III – vomiting occurs up to twenty-five times a day. Weight loss is over ten kilograms.

Toxicosis can be early, manifesting itself in the first trimester, and late (preeclampsia), occurring after the 35th week of pregnancy.

Diet in the early stages

1. Meals should be fractional. The stomach better accepts small portions that do not cause it to stretch. Frequent meals do not overstimulate the hunger center.
2. Toxicosis imposes a ban on fatty, high-calorie foods. Products should be easily digestible, without requiring significant effort from the digestive tract.
3. Breakfast is required. At the same time, it’s not worth eating fully. The ideal solution is fruits that are easily digestible and provide sufficient levels of glucose necessary for good health.
4. It is advisable to avoid soups, especially those prepared with meat broth. Combining liquid and solid food at the same time will cause vomiting. Tea as a snack with cookies is excluded for the same reason.

Shown:

• vegetables: tomatoes, pickles, fresh cabbage, carrots, cauliflower, zucchini, broccoli, beets, eggplant, potatoes;
• fruits: lemons, cherries, strawberries, apples, oranges, plums, cranberries, kiwi;
• protein: boiled chicken fillet, boiled eggs, lean fish, hard cheese;
• fats: butter and vegetable oil;
• porridge: rice, buckwheat, millet.

You can eat the bread a little at a time, after drying it in an oven or toaster.

Nutrition for gestosis

The best prevention of late toxicosis in pregnant women is moderate food consumption. Pickles, marinades and smoked foods are strictly not recommended. When choosing a nutrition system, doctors recommend following the following rules:

• the amount of salt cannot exceed 5 g;
• no more than 800 ml of liquid should enter the body;
• the diet should be rich in proteins;
• food must contain natural vitamins; in winter and spring, it must be enriched with vitamin complexes.

Sample daily menu

First breakfast:

• boiled fish (150 g);
• boiled potatoes (200 g);
• fresh carrots (80 g);
• 1 boiled egg;

Lunch:

• cottage cheese (150 g).

• beetroot soup with sour cream (300 g);
• buckwheat porridge (200 g);
• steam cutlet (60 g);
• 200 ml compote.

• seasonal berries (300 g).

• boiled fish (200 g);
• vinaigrette (300 g).

Before bedtime:

• 200 ml kefir.

Up to 200 g of rye or 100 g of wheat bread is allowed per day.

Fasting diet menu for pregnant women

Fasting days are usually called periods during which the volume and variety of products are limited. The emphasis is on low-calorie foods, which rid the body of toxins and waste and help correct weight. Short-term dietary restrictions during pregnancy are prescribed by a doctor to stimulate metabolic processes and increase the consumption of fat reserves. They help restore the functioning of the digestive organs, speed up metabolism, and reduce swelling. In one fasting day, a pregnant woman can lose up to 800 grams of weight.

A fasting diet is indicated for pregnant women with:

• swelling of the legs;
• increased blood pressure;
• rapid weight gain;
• shortness of breath while walking;
• problems with the liver and kidneys.

Rules for unloading

1. Dietary restrictions are permissible only after the 28th week of pregnancy.
2. The stomach needs rest once a week or ten days.
3. To avoid a deficiency of vitamins and nutrients, it is recommended to combine different fasting options.
4. Unloading should occur on the same day of the week.
5. Chewing food should be thorough and slow.
6. The daily portion of food should be divided into several doses (5-6).
7. It is important to eat at clearly defined time intervals, which will help avoid feelings of hunger.
8. You need to consume at least 2 liters of water per day.
9. In the evening before the start of unloading, you should refrain from heavy food. Have dinner no later than seven o'clock in the evening.

The energy value of a pregnant woman's diet during unloading should not be less than 1500 kcal.

Universal diet for weight loss

• Breakfast: 150 g low-fat cottage cheese, fresh pear, a cup of tea.
• Second breakfast: 200 g low-fat yogurt, fresh berries.
• Lunch: light broth soup, steamed minced chicken cutlet, fresh cucumber.
• Afternoon snack: half a glass of light yogurt, a handful of dried fruits.
• Dinner: 100 g of boiled lean fish, vegetable salad.
• Before bed: a couple of prunes, half a glass of kefir.

“Nourishing” fasting days

It is permissible to carry out fasting diets on nutritious foods once every 7 days, but for medical reasons it is sometimes allowed to repeat fasting every 4 days. The energy value of the diet does not exceed 1000 kcal.

Diet options for pregnant women for weight loss, indicating the food needed per day:

1. Meat and vegetables: 400 g lean meat, 800 g fresh vegetables. Before going to bed, you can drink a glass of low-fat kefir.
2. Seafood and vegetables: boiled seafood in the amount of 0.5 kg, stewed vegetables in the amount of 800 g. Unsweetened tea is allowed.
3. Potatoes: 1 kg of boiled potatoes and several glasses of low-fat kefir.
4. Yogurt and fruits: 1.5 kg of domestic fruits, low-calorie yogurt (300 g).
5. Berries and cottage cheese: 800 g of any berries, 400 g of low-fat cottage cheese. You can drink unsweetened decaffeinated coffee once.

Monoload for weight loss

A mono-fasting day involves eating one product. The goal is to give the digestive system complete rest. The energy value of the diet is low, so mono-unloading can be repeated only after 10 days and only after consulting a doctor.

1. Vegetable or fruit: during the day you are allowed to eat 1.5 kg of fresh vegetables or fruits. A little vegetable oil can be used as an additive to salads.
2. Compote: during the day you can drink 1.5 liters of compote from 100 g of dried fruits and 1 kg of fresh apples. No more than 3 tablespoons of sugar can be added to the finished product.
3. Dairy: per day you can drink 1.5 liters of milk, yoghurt or fermented baked milk with a fat content of no more than 1.5%.

Interesting to know! The milk diet (unloading) is very good for pregnant women who suffer from lack of appetite. Milk is both food and liquid. A delicious milkshake will fill you up and lift your spirits.

Buckwheat unloading

Buckwheat is one of the healthiest grains. Its grains contain iodine, magnesium, iron, potassium and a whole range of vitamins. In addition, buckwheat contains lysine, an amino acid not synthesized by the body, which is necessary for better absorption of calcium. Buckwheat strengthens the walls of blood vessels well, cleanses the intestines of heavy deposits and toxins.

For pregnant women, a fasting day on buckwheat is very useful: in addition to getting rid of excess weight, cereal promises to replenish the body's reserves of microelements, raise hemoglobin levels and improve digestion.

To preserve the beneficial properties of buckwheat, it is recommended to avoid cooking it. Place a glass of cereal in a thermos and pour boiling water over it, let it brew overnight. The next morning, the porridge is divided into portions and consumed throughout the day. To make it easier to tolerate an unusual regimen, pregnant women can supplement the menu with a glass of kefir or a couple of apples.

Kefir

A fasting day on kefir allows you to get rid of everything unnecessary and normalize your stool, which is especially useful for pregnant women suffering from constipation. You can only use fresh kefir. Take 1.5 liters of fermented milk drink with a fat content of 1.5% and 600 grams of cottage cheese per day. It should be consumed in 6 doses. If you feel a noticeable feeling of hunger, you are allowed to eat a few tablespoons of wheat bran.

What to eat the next day

Eating large amounts of food the day after fasting is unacceptable. After “cleaning”, the pregnant woman’s menu should be light, otherwise the lost grams will return and discomfort will arise again.

1. It is best to have low-fat yogurt, boiled eggs or a serving of milk oatmeal for breakfast.
2. For lunch, you should eat protein-rich foods: lean beef or lean fish. You need to combine protein foods with fiber, so a vegetable salad is recommended as a side dish.
3. Boiled meat or grainy cottage cheese are suitable as an evening meal.

Contraindications

Fasting days are contraindicated for pregnant women with the following diseases:

• diabetes;
• food allergies;
• chronic gastrointestinal diseases;
• endocrine pathologies.

Healthy recipes

Vegetarian soup

Ingredients:

• cabbage (three hundred grams);
• celery root (one piece);
• carrots (one piece);
• potatoes (two pieces);
• onions (one piece);
• parsley;
• vegetable oil (four tablespoons);
• liter of water;
• a little salt.

Chemical composition of 100 grams:

• proteins – 0.72 g;
• fats – 4.3 g;
• carbohydrates – 3.8 g.

Preparation

1. Chop the cabbage, peel and chop the potatoes, cut the remaining vegetables into cubes (onion into half rings), finely chop the greens.
2. Place carrots, onions, and celery root in a frying pan with oil, add water, and simmer for 15 minutes.
3. Add cabbage and potatoes to the pan and continue to simmer.
4. Place the prepared vegetables in a saucepan, pour boiling water over them and add salt. Cook for no more than five minutes after boiling.
5. When serving, decorate with herbs.

Potato-curd casserole

Ingredients:

• potatoes (two hundred grams);
• low-fat cottage cheese (thirty grams);
• a quarter of an egg;
• butter (five grams);
• sour cream (twenty grams).

Chemical composition:

• proteins – 10.5 g;
• fats – 12 g;
• carbohydrates – 35.7 g.

Preparation

1. Wash the potatoes, peel them, cut them into slices. Boil until done. Drain the water and wipe the potatoes.
2. Grind the cottage cheese, combine with potatoes, add egg and butter. Mix.
3. Place the potato-curd mass on a baking sheet sprinkled with breadcrumbs. Smooth and brush with sour cream. Bake until golden brown.

Beet and green pea salad

Ingredients:

• beets (two hundred grams);
• canned peas (sixty grams);
• vegetable oil (ten grams).

Chemical composition:

• proteins – 2.4 g;
• fats – 5 g;
• carbohydrates – 11.7 g.

Preparation

1. Boil the beets (one hour), immerse them in cold water for half an hour, then peel and grate.
2. Remove liquid from peas.
3. Mix beets and peas, season with oil.

White and sea cabbage salad

Ingredients:

• frozen seaweed (thirty grams);
• green onions (ten grams);
• white cabbage (thirty grams);
• fresh cucumber (thirty grams);
• vegetable oil (five grams).

Chemical composition:

• proteins – 1 g;
• fats – 5 g;
• carbohydrates – 2.7 g.

Preparation

1. Place the seaweed in cold water until completely defrosted. Slice thinly. Boil in lightly salted water for about 15 minutes. Cool.
2. Chop the white cabbage, chop the cucumbers into strips, chop the onion.
3. Combine ingredients, add vegetable oil.

Corn milk porridge

Ingredients:

• corn grits (sixty grams);
• milk (seventy grams);
• water (seventy grams);
• sugar (five grams);
• a little salt;
• a little butter.

Chemical composition:

• proteins – 6.8 g;
• fats – 7.4 g;
• carbohydrates – 51.6 g.

Preparation

1. Pour the cereal into boiling water and cook for about 25 minutes. Drain off excess liquid and add milk.
2. Add salt and sugar to the porridge. Cook until thickened.
3. Add butter before serving.

Sports to keep fit

It has been proven that children of mothers who exercised during pregnancy develop faster. Physical activity is also useful for the figure of a woman expecting a baby: a sedentary lifestyle of a pregnant woman can lead to a rapid increase in body weight and the development of edema. Another issue is the permissible load.

The following activities are unacceptable for expectant mothers:

• aerobics;
• jumping;
• skiing;
• diving;
• a ride on the bicycle.

Exercises based on stretching the abdominal muscles, inverted yoga asanas, swings and strong back bending are dangerous.

To feel good and maintain your figure, experts recommend that pregnant women take more frequent walks and take a closer look at one of the following areas:

Swimming

Useful for pregnant women throughout the nine months. During swimming, blood circulation improves, the lungs are trained, and muscles are strengthened. The load on the spine is minimal, which is especially necessary in the second half of pregnancy. Swimming is a great opportunity to keep your body in good shape.

Important! When visiting the pool, it is important for pregnant women to use tampons, especially if there is a predisposition to inflammatory diseases of the vagina.

Pilates

If you can find an experienced trainer, Pilates will be the best preparation for childbirth. In addition, this is the first step to quickly regaining your figure after the birth of a child. Thanks to exercises, flexibility increases and the back is strengthened. A woman learns to feel her body and hear it.

Gymnastics

Special groups for pregnant women offer special exercises that not only prevent excess weight gain, but also help with toxicosis. A half-hour session relieves nagging pain in the lower back, eases the load on the back and prepares the breasts for lactation.

Yoga

Yoga is especially necessary for women who were familiar with it before their “interesting situation.” You need to choose exercises adapted for pregnant women, and do them only under the supervision of a trainer.

Before starting any training, it is important for a pregnant woman to obtain permission from the supervising gynecologist!