Dinner recipes for pregnant women. Salads and pregnancy. Which salad components are good for pregnant women and not? Proper nutrition during pregnancy by week

Required: 500-600 g of veal or beef, 3-4 carrots, 1 rutabaga or turnip, 1 small head of cabbage, 5-6 medium potatoes, salt, herbs.

Cooking method. Pour cold water over the meat so that the water barely covers it. Bring quickly to a boil, skim off the foam, add salt and continue cooking over low heat. When the meat is ready, add whole or halved carrots, rutabaga and cabbage. It is better to boil the potatoes separately, then the broth will remain clear. Cut the boiled meat across the grain into small slices and serve along with vegetables on the table. The remaining broth can be served in cups or made into a sauce.

Required: 1 kg of beef fillet, 100-200 g of lard, salt, pepper, 4 tbsp. l. butter or fat, 100 g cream.

Cooking method. Peel the meat from films and stuff it with thin strips of lard, rub with salt, let stand for 30 minutes. Brown on the stove or in a frying pan in heated fat or oil. Then place the meat on a baking sheet, add a little water and continue to fry in the oven, pouring sauce over it from time to time. If you want the meat to be pinkish on the inside, fry it in the oven for no longer than 20-25 minutes. It takes at least 40 minutes for the meat to cook completely. Stuffed fillet can also be cooked in foil. Cut the finished meat across the grain, place on a heated dish, pour over the strained sauce and cream. Serve with fried potatoes, carrots stewed in oil, and green peas.

Required: 500 g of meat (pulp), 100 g of green onions or 1 onion, 1/2 cup of tomato puree, 4 slices of white bread, 2 tbsp. l. flour and 2 tbsp. l. oil, 1-2 bay leaves, 5-6 black peppercorns, salt, herbs.

Cooking method. Prepare minced meat, add finely chopped green onions, pre-sorted and washed, or grated onions. Mix all this thoroughly. Make balls weighing 20-30 g each from minced meat, roll them in flour and fry on all sides in oil in a heated frying pan. Place the fried meatballs in a shallow pan, add tomato puree, a glass of meat broth, bay leaf, pepper, cover the pan with a lid and simmer the meatballs over low heat for 10-20 minutes. Then salt, add 1 tbsp. l. tomato sauce and, when serving, sprinkle with finely chopped parsley or dill. Serve boiled rice, buckwheat porridge, fried potatoes or mashed potatoes as a side dish.

Required: 500 g beef pulp, 2 large onions, salt, 50 g butter.

Cooking method. Remove tendons from the meat, cut across the grain into 1 cm thick slices and pound vigorously. Grease the bottom of the goose pan with a thin layer of oil, place layers of pieces of meat and thick onion rings so that there is a layer of meat on top. Sprinkle each layer of meat with salt and grease the top layer with oil. Cover the dish with a lid and simmer the meat over low heat. Use the juice formed when stewing meat and onions as a sauce. Serve with boiled potatoes and vegetables.

Required: 600 g pork, 1-2 carrots and parsley, 2 small turnips, 2 onions, 2 pickles, 5-6 medium potato tubers, 1 bay leaf, 5 peppercorns, salt.

Cooking method. Separate the pulp from a piece of pork. Cut it into portions (at the rate of 2 pieces per serving). Cook a small amount of broth (approximately 2-3 cups) from the bones with the addition of roots and onions. 30 minutes before the end of cooking, boil the pieces of pulp in the broth. Then remove the bones from the broth and add carrots, parsley, and turnips cut into slices. After 15 minutes, add diced potatoes, thin slices of pickled cucumbers and spices. Cook until done over low heat. Serve with broth and vegetables.

Required: 500 g beef pulp, salt, juice of 1/2 lemon or citric acid, 2 tbsp. l. flour, 2 tbsp. l. fat, 2 cups of meat broth or water, 100 g of sour cream.

Cooking method. Peel the meat from film and tendons, cut across the grain into slices, beat vigorously, sprinkle with lemon juice and let stand for about 30 minutes. Then lightly sprinkle the pieces of meat with salt, roll in flour and fry in heated fat until light brown. Place the fried pieces of meat in a stewing dish and pour hot water. Simmer until fully cooked. Before removing from heat, add sour cream. Salt the sauce. Serve the meat along with the sauce. Serve boiled or fried potatoes as a side dish, boiled vegetables and fresh vegetable salad.

Required: 500-600 g veal brisket, 1 carrot, 1 parsley root, 1 onion, 1 tbsp. l. flour and butter, 100 g sour cream, 1 bay leaf, 5 peppercorns, salt, herbs.

Cooking method. Boil the brisket in a small amount of salted water with roots, onions and spices. Fry the flour in oil, dilute it with the broth in which the brisket was cooked (1 cup), simmer the sauce for 10-15 minutes, then add sour cream and salt to it. Pour this sauce over the veal removed from the broth and boil. Place on a plate and sprinkle with chopped parsley. Serve crumbly rice porridge as a side dish.

Required: 500 g beef pulp, salt, 3 tbsp. l. fat, 4 small onions. Sauce. 50 g butter, 1 tbsp. l. flour, 1.5 cups of meat broth, 200 g of sour cream.

Cooking method. Peel the meat from film and tendons, cut across the grain into slices 1 cm thick, beat and fry in heated fat on both sides until it turns brown. Turn the slice over and sprinkle the toasted side with salt. Place the meat slices into a casserole dish. Rinse the pan in which the meat was fried with hot water, pour this water over the meat and simmer over low heat under the lid. Cut the onion into rings and fry in hot oil. Prepare the sauce separately. Heat the flour in oil, gradually adding the liquid formed during stewing, cook for 5 minutes, add sour cream. Place stewed onions in heaps on the slices of meat. Serve with sauce, boiled or fried potatoes, and fresh vegetable salad.

Required: 500 g meat (pulp), 200 g pasta, 1 tbsp. l. tomato puree, 1 carrot, 1 parsley root, 1 onion, 1 tbsp. l. flour, 2 tbsp. l. oils, salt, 2-3 bay leaves, 8-10 pots of black pepper.

Cooking method. Wash the meat (rump, rump, sirloin), add salt and place the whole piece in a frying pan, fry on all sides until golden brown. Place the fried meat in a saucepan, add tomato puree, 3-4 cups of broth or hot water, peeled, washed and chopped roots and onions, bay leaves and peppercorns. Drain the fat from the pan in which the meat was fried, put the pan on the stove, add a little broth or hot water and, stirring, boil for 3-5 minutes. Strain this juice and pour it along with the vegetables into the pan with the fried meat. Cover the pan with a lid and simmer the meat for 2-3 hours. Approximately 30-40 minutes before it is ready, add 1 tbsp. l. flour, fried until light brown with the same amount of butter. To prevent the flour from brewing into lumps, it should first be diluted with a small amount of broth. Before serving, remove the meat from the sauce, cut into slices, and place on a plate; garnish with pasta seasoned with butter; add salt to the sauce, strain through a sieve and pour it over the meat. As a side dish for stewed beef, you can also serve boiled or fried potatoes, baked apples, boiled beans, pea puree, separately cucumbers, salad or pickled fruits and berries.

Required: 500 g of tongue, 1 carrot, 1 parsley root, 1 onion, - 1 bay leaf, 5 peppercorns, salt.

Cooking method. Wash your tongue with cold water. Place in a saucepan, add cold water so that it just covers it, bring to a boil, remove the foam and cook over low heat without boiling until tender (large beef tongue is cooked for 3-4 hours, pork or veal tongue - about 2 hours). 1 hour before the end of cooking, add sliced roots, onions, spices and salt. Remove the finished tongue from the broth, rinse with cold water and immediately remove the skin, then put it in the broth and boil. Before serving, cut into thin wide slices. Pour tomato or white sauce over your tongue. You can serve the tongue with green pea sauce: green pea(400 g) boil, add salt and sugar to taste, season with flour, ground with butter, pour in cold pea juice, sour cream. Pour the prepared sauce over your tongue.

Required: 500 g beef pulp, salt, 3 tbsp. l. fat, 2 onions, 1 tbsp. l. flour, 1 tbsp. l. tomato puree, 200 g sour cream, spicy sauce.

Cooking method. Cut the meat across the grain into thin slices, beat and cut into strips 1/2 cm thick. Quickly fry the sliced meat in heated fat, sprinkle with salt. Fry the onions along with the meat. Then sprinkle with flour, stir, heat, add tomato puree and heat again. Then add hot water or meat broth and simmer. Before removing from heat, add sour cream and spicy sauce. Beef Stroganoff will turn out delicious if the meat becomes soft already during frying and you only have to simmer it in sour cream sauce. Serve fried potatoes as a side dish.

Required: 1 rabbit, 1 carrot, 1 parsley root, 1 onion, salt, 5-8 black peppercorns, 1-2 bay leaves.

Cooking method. Rinse the rabbit well, chop it into pieces, put it in a saucepan, add hot water so that the water just covers the meat. When the water boils, remove the foam, add salt and add peeled and washed carrots, onions, parsley, peppers, bay leaves and cook at low boil for 40-60 minutes. Place portions of the rabbit on a dish and pour over the white sauce prepared with the broth obtained from boiling the rabbit. As a side dish, serve boiled potatoes or mashed potatoes, rice seasoned with oil.

Required: 4-5 pieces of semi-finished product "Entrecote" or 500 g of beef pulp, salt, 2 tbsp. l. fat, 1 onion, 1 carrot. Sauce: 1-2 tbsp. l. flour, liquid resulting from stewing, 100 g of sour cream. Fillings: 1) 60-80 g of bacon or smoked brisket, sliced, sliced tomato, 1 chopped onion, parsley; 2) 40 g of lard cut into bars, 4-5 sprat (fillet), 1 onion chopped and stewed in oil; 3) 1 tsp. mayonnaise, 1 sliced apple; 4) 40-50 g cheese, 2-3 tbsp. chopped leeks; 5) 2 tomatoes cut into slices, 3-4 boiled eggs, 2 tbsp mayonnaise; 6) 50 g chopped ham, 2-3 tbsp coarsely grated carrots, chopped onion -leek.

Cooking method. Beat slices of meat, 1/2 cm thick, sprinkle with salt and cover with an even layer of one of the fillings. Roll the slice tightly into a tube and secure with a wooden pin. Good meat does not need to be fixed if the ends of the slice are beaten off firmly and the seam is lightly pressed with the back of the knife. Place the tubes in a heated frying pan, seam side down, and fry on all sides. Place the browned tubes in a casserole dish in one layer, add hot water so that it covers 1/3 of the tubes, and simmer under the lid over low heat. If there is too much liquid and the tubes cook too much, they may break apart. Remove the finished tubes, add flour diluted in cold water to the remaining liquid, cook for 5 minutes, add sour cream and put the tubes back, after first removing the pins from them. Simmer everything together for another 5-10 minutes. Serve with sauce. Serve potatoes and vegetables as a side dish.

Required: 500 g of meat, 9-10 medium potato tubers, 2 onions, 1 tbsp. l. flour, 3 tbsp. l, tomato puree, 3 tbsp. l. oils, 2-3 bay leaves, salt, 1/2 tbsp. sour cream, herbs. Cooking method. Wash the meat (rump, sirloin, shoulder part), cut into cubes, sprinkle with salt, pepper and fry in a frying pan with butter. Then add finely chopped onion, sprinkle the meat with flour and lightly fry everything together. Place the prepared meat in a saucepan, pour in 2-3 cups of hot broth or water, add tomato puree, bay leaf (you can also add sour cream), cover with a lid and simmer for 1-1.5 hours. Serve the goulash with fried or boiled potatoes, sprinkling finely chopped parsley or dill.

Required: 8-10 tomatoes (or bell pepper pods, or small boiled beets)_, 250 g minced meat, 1 onion, 1 tbsp. l. margarine, salt, 3 tbsp. l. cubes of stale white bread, 1 hard-boiled egg, 1-2 cups broth, 2 tbsp. l. butter, 3 tbsp. l. sour cream. For filling: 250 g minced meat or 200 g boiled or stewed meat, 1 tbsp. l. oil, 1 onion, 1/2 tsp. flour, salt, herbs, a little broth.

Cooking method. Remove the core from raw tomatoes or peppers, pre-boil and peel the beets. Then select vegetables of the same size, 1-2 pieces per person, and sprinkle the inside with salt. Heat the chopped onion in margarine, chop the hard-boiled egg and mix with the minced meat until a homogeneous mass is formed; if necessary, add broth to make the filling more juicy. Preparation of minced meat. Boiled or stewed meat is passed through a meat grinder, mixed with cooked onions and eggs and seasoned. Fry the resulting minced meat, stirring with a spoon, until crumbly. Add flour to almost finished meat, then add seasonings and add broth for juiciness. To this filling you can add 1/2 cup of boiled rice or 1 boiled chopped carrot. Next, use a teaspoon to fill the tomatoes with the filling, put the cut off top on top and then a piece of butter. Place the stuffed vegetables on a baking sheet or in a mold and pour in broth and sour cream. Bake in the oven at medium temperature (180-200 °C) until a light brown crust forms. The sauce is the liquid in which the vegetables were baked, or sour cream sauce is prepared separately. As a side dish you can serve fried potatoes or boiled vermicelli and cucumber, radish or green salad.

Required: 400 g beef, 2 tbsp. l. fat, 1 onion, salt, chopped zest of 1/2 lemon, 1 parsley root, 4-5 carrots, 4 slices of cabbage, 8-10 potato tubers, greens.

Cooking method. Cut the meat, cleaned of tendons, into cubes or bars and fry. Fry the onion along with the meat, then add a little hot water and add seasonings. Simmer in a sealed container over low heat until the meat is half cooked. Then place carrots cut lengthwise on the meat, pieces of cabbage and potatoes cut into four pieces on top of everything. Lightly salt the vegetables and simmer. Place vegetables and meat with sauce in groups in a bowl or on a platter. There should be some sauce left. Sprinkle the meat thickly with herbs.

Required: 1 rabbit, water, salt, 4 peppercorns, 1 bay leaf, 1 onion, 1 carrot, 1 parsley root, a piece of celery, 2 tbsp. l. fat, 2 tbsp. l. flour, lemon juice, 1 egg yolk, 2 tbsp. l. sour cream, 3 tbsp. l. chopped greens.

Cooking method. Cut the prepared meat together with bones into pieces, put in cold water and bring to a boil. After removing the foam, add salt, spices and chopped roots. Cook over low heat with a lid. Remove the finished meat from the broth. Bones can be removed or left. Prepare sauce from the broth. To do this, heat the fat, brown the flour in it, boil with the broth, and season. Pieces of meat are served in sauce; if necessary, the meat is heated. Garnish with boiled potatoes, rice or pasta and stewed vegetables.

Required: 500 g beef pulp or 4-5 slices of semi-finished product "Entrecote", salt, 1/2 tsp. mustard powder, 3 tbsp. l. vegetable oil, 1 tbsp. l. flour, 1 glass of water, 100 g cream, 1-2 tbsp. l. redcurrant jelly or blackcurrant jam.

Cooking method. Brown the chopped slices of meat in hot fat, sprinkle with salt, mustard powder, add water or meat broth and simmer over low heat under the lid until fully cooked. Add flour, currant jelly or jam diluted with cold water or cream into the juice formed during stewing, cook for 5 minutes and add cream. The meat is served with sauce; boiled or fried potatoes, green salad, and fresh cucumber can be served as a side dish. and then chopped pickled cucumber and beat until a homogeneous viscous mass is obtained. Peel the boiled eggs, roll in flour and place on the minced meat rolled out into a long loaf of bread so that when the edges are connected, you get a long roll. Place the roll on a baking sheet, brush with egg and sprinkle with ground breadcrumbs. Bake in the oven at a temperature of 175-180 °C, pouring broth or water over the roll from time to time. Cut the finished roll hot or cold into thin slices. If the roll is served hot, then the side dish is boiled potatoes or rice, sauce prepared from the liquid in which the roll was baked, and vegetable stew. Cold roll can be served with potato, vegetable and fruit salads.

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 each expectant mother– 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.

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:

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).
Carbohydrates are the main source of energy. They affect speed metabolic processes and raise internal glucose levels. 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.
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. Daily norm – 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.
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.
Fiber is essential for the normal functioning of the intestines. Its presence in the diet becomes especially important during later 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 have overweight observed before pregnancy, you should opt for lean meat 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 every meal, a pregnant woman should drink a glass 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.
Afternoon snack: glass of juice and steam 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?

With 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:

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.
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.
Regimes based on legumes (soybeans, beans, peas) help increase protein in the body. Its breakdown products sometimes cause toxic reactions. They act similarly protein diets, on which it is permissible to sit only for medical reasons and under the vigilant supervision of doctors.
A diet based on blood-thinning berries (currants, wild strawberries, strawberries, viburnum, raspberries) can harm the fetus and even cause bleeding.
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

Proper nutrition important for birth healthy child.
A special regime helps maintain the endurance of the expectant mother.
A special diet helps in the fight against a number of diseases.
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 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;
sea fish liver.

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:

No strict dietary restrictions.
Improved metabolism.
Burning fat reserves.
Strengthening the uterus and placenta.
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, piece rye bread, tea.
2nd trimester: apple, muesli and yogurt, chamomile tea.
3rd trimester: curdled milk, 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. Excessive salt intake is dangerous for pregnant women 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 there are such problems, 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. Useful for normalizing the condition of a pregnant woman special diet. Its essence is diversity healthy eating, 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 infusion.
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 pectin. 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

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.
Toxicosis imposes a ban on fatty, high-calorie foods. Products should be easily digestible, without requiring significant effort from the digestive tract.
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.
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, eggplants, 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 system, 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

Dietary restrictions are permissible only after the 28th week of pregnancy.
The stomach needs rest once a week or ten days.
To avoid a deficiency of vitamins and nutrients, it is recommended to combine different fasting options.
Unloading should occur on the same day of the week.
Chewing food should be thorough and slow.
The daily portion of food should be divided into several doses (5-6).
It is important to eat at clearly defined time intervals, which will help avoid feelings of hunger.
You need to consume at least 2 liters of water per day.
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:

Meat and vegetables: 400 g lean meat, 800 g fresh vegetables. Before going to bed, you can drink a glass of low-fat kefir.
Seafood and vegetables: boiled seafood in the amount of 0.5 kg, stewed vegetables in the amount of 800 g. Unsweetened tea is allowed.
Potatoes: 1 kg of boiled potatoes and several glasses of low-fat kefir.
Yogurt and fruits: 1.5 kg of domestic fruits, low-calorie yogurt (300 g).
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 provide complete rest digestive system. The energy value of the diet is low, so mono-unloading can be repeated only after 10 days and only after consulting a doctor.

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 addition to salads.
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.
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 endure 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 “cleansing,” the pregnant woman’s menu should be light, otherwise the lost grams will return and discomfort will arise again.

It is best to have low-fat yogurt, boiled eggs or a serving of milk oatmeal for breakfast.
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.
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:

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

Wash the potatoes, peel them, cut them into slices. Boil until done. Drain the water and wipe the potatoes.
Grind the cottage cheese, combine with potatoes, add egg and butter. Mix.
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:

Boil the beets (one hour), immerse them in cold water for half an hour, then peel and grate.
Remove liquid from peas.
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:

Place the seaweed in cold water until completely defrosted. Slice thinly. Boil in lightly salted water for about 15 minutes. Cool.
Shred white cabbage, chop the cucumbers into strips, chop the onion.
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:

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

Sports to keep fit

It has been proven that children of mothers who exercised during pregnancy develop faster. Useful physical activity and 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! It is important for pregnant women to use tampons when visiting the pool, especially if there is a predisposition to inflammatory diseases vagina.

Pilates

If you can find an experienced trainer, Pilates will become better preparation to 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!

Video review from a nutritionist

All doctors talk about a balanced diet during pregnancy, since it is very important point, affecting the health of the unborn baby. Therefore, this article will discuss what the menu for pregnant women should be.

Briefly about a balanced diet

When we say “balanced nutrition,” we are talking specifically about the harmony of proteins, fats and carbohydrates. This harmony must be maintained every day for excellent well-being and health. A balanced diet is the basis for a pregnant woman, which is why such attention is paid to this issue.

Squirrels. This is a building material for the body, which is why they are so important while expecting a baby. Proteins are of plant and animal origin.
Fats. They contribute to the production of energy and are its direct source. They also play an important role in the absorption of certain vitamins. But you should not abuse them so as not to harm your health.
Carbohydrates are also part of the energy component, contribute to good performance and productivity, and help to gain a feeling of satiety.

As for the proportional ratio, the menu for pregnant women should consist of:

20% proteins,
30% fat
50% carbohydrates.

Carbohydrates are divided into simple and complex. During pregnancy, special emphasis should be placed on the complex group of carbohydrates. Since simple carbohydrates are just sugar, which is quickly broken down and enters the blood, thereby causing a jump in blood glucose levels. The result of such processes can be the development of diabetes in pregnant women. Complex carbohydrates, on the contrary, they give a woman the right energy. They are found in dried fruits, baked goods made from durum wheat and wholemeal flour, and whole grain porridges.

How to prepare food for pregnant women?

Nutrition and menu for pregnant women should not only be based on the right products. In addition, food must be properly prepared. Ideal methods are steaming or baking the dish in the oven. In both cases, cooked foods retain more beneficial nutrients.

Second place on the health scale is occupied by cooking food by boiling or stewing. This processing is also suitable for preparing meals for pregnant women, as both methods provide variety in the meal.

There are some rules, following which, the expectant mother can afford to eat something fried. One of these rules states that in order to preserve the maximum amount of nutrients, foods for frying should be cut very finely. You need to fry them as quickly as possible - in 3-4 minutes. This way you can avoid the appearance of harmful compounds in food.

The menu for pregnant women can be compiled, if desired, both for every day and for the week. This is convenient if there is any doubt that such a diet will be unusual. However, after a couple of months this will no longer be necessary, since a lasting habit will develop with the new menu for pregnant women.

It is especially important to divide the menu for pregnant women by trimester. The fact is that at different stages of pregnancy, the expectant mother needs different amounts of nutrients. We offer an approximate daily menu by trimester. Based on these examples and their explanations, you will be able to customize your menu.

Menu for pregnant women (1st trimester)

In the first trimester, a lack of nutrients and microelements in the menu for pregnant women can provoke disturbances in the development of the baby after birth. For example, proteins are the building blocks for the formation of fetal cells and tissues, and their deficiency increases the risk of developmental abnormalities. Folic acid affects cell division and the development of the nervous system, so its lack will also affect the baby's health. To ensure that the expectant mother’s nutrition is as beneficial as possible for the baby, it is recommended to include the following products in the menu during pregnancy in the 1st trimester:

eggs, lean meat;
liver;
dairy products, cheese (necessarily low-fat);
wholemeal bread (rich in fiber and B vitamins);
legumes;
lettuce, cabbage, peas;
seaweed;
freshly squeezed juice (for example, from apples and celery).

The health of your baby largely depends on how you eat during the first trimester of pregnancy. Therefore, you should avoid all food that may have a negative impact on your negative impact on the fetus, and which may harm your well-being:

fast food and instant food;
snacks (chips, crackers, etc.);
canned foods;
vinegar, pepper, mustard;
coffee (this drink should be excluded due to the risk of negative consequences due to increased blood pressure);
carbonated drinks.

Instead, opt for vegetables and fruits that are healthier for both of you.

Sample menu for pregnant women in the 1st trimester for every day and week:

Monday:

Breakfast: A serving of muesli and milk
2nd breakfast: Low-fat yogurt
Lunch: Meat soup
Afternoon snack: Salad with fresh vegetables
Dinner: Stewed cabbage and rice
2nd dinner: 250 ml milk

Tuesday

Breakfast: Rice porridge or oatmeal with milk
2nd breakfast: Slice of bread with butter
Lunch: Fish soup
Afternoon snack: 100 g cottage cheese
Dinner: Vermicelli, liver in kefir sauce
2nd dinner: Vegetable and seaweed salad

Wednesday

Breakfast: 150 g cottage cheese, a cup of tea
2nd breakfast: Cup of tea with cookies
Lunch: Cream of broccoli or pumpkin soup
Afternoon snack: Fruit
Dinner: Steamed chicken cutlet, mashed potatoes
2nd dinner: Yogurt

Thursday

Breakfast: Buckwheat with milk, a glass of any juice
2nd breakfast: Yogurt
Lunch: Creamy cabbage soup (broccoli or cauliflower), slice of bread
Afternoon snack: Apple or pear
Dinner: Vegetable, avocado and tuna salad
2nd dinner: A glass of berry juice

Friday

Breakfast: Bread sandwich with tomato and cheese, glass of fermented baked milk
2nd breakfast: Orange
Lunch: Meatballs with pasta, salad of your favorite vegetables
Afternoon snack: 30 g walnuts
Dinner: Potatoes baked in sour cream, herbal tea
2nd dinner: Kefir

Saturday

Breakfast: Curd cheesecakes and herbal tea
2nd breakfast: 30 g dried apricots
Lunch: Whole grain bread, a serving of vegetable soup with a piece of chicken
Afternoon snack: Grated apple with carrots
Dinner: Lettuce, tomatoes and cheese
2nd dinner: Milk 200 ml

Sunday

Breakfast: Oatmeal with apple, juice
2nd breakfast: One banana
Lunch: Tomato salad, chicken soup, cup of tea
Afternoon snack: Fruit
Dinner: Steamed chicken cutlet with vegetables
2nd dinner: Yogurt

The dishes presented in this menu for pregnant women are easy to prepare. You can create such a menu yourself. At the same time, adhere to the basic principles of nutrition in the first months of pregnancy and the recommendations of your doctor.

Menu for pregnant women (2nd trimester)

In the 2nd trimester, all the main organ systems of the fetus are already formed. At this stage only intensive development occurs. To support development processes, a woman needs to add to her daily menu for pregnant women those foods that help the baby grow and develop.

During this period, the baby’s teeth are formed and the skeletal bones are strengthened, so the supply of calcium becomes an important task. Calcium is best absorbed in combination with vitamin D, so you should either eat foods that contain both elements, or eat foods rich in vitamin D and calcium together:

liver of sea fish (for example, pollock);
egg yolk;
dairy products;
butter;
spinach;
raisin.

At this time, it is necessary to limit salt intake and monitor the fluid entering the body. It is important to keep your carbohydrate intake under control, as excessive amounts will lead to additional weight gain. Consider these points when creating a menu for pregnant women and go for walks more often. fresh air, because this way the baby will receive the oxygen he needs.

List of foods that are best avoided in the 2nd trimester:

flour and sweets;
spicy and smoked foods;
sausages, sausages;
fried and fatty foods.

Sample menu for pregnant women in the 2nd trimester for every day and week:

Monday

Breakfast: Sandwich with tomatoes and cheese, scrambled eggs
2nd breakfast: A portion of cottage cheese and raisins
Lunch: Soup with fish/meat broth
Afternoon snack: Yogurt
Dinner: Pasta with tomato sauce
2nd dinner: Rosehip tea

Tuesday

Breakfast: Oatmeal milk porridge
2nd breakfast: Banana, apple or 30 g of nuts
Lunch: Chicken broth soup
Afternoon snack: 100 g cottage cheese
Dinner: Vegetable stew with lean meat
2nd dinner: Kefir or yogurt

Wednesday

Breakfast: Omelette
2nd breakfast: Low fat yogurt
Lunch: Stew of meat and fresh vegetables
Afternoon snack: Fruits
Dinner: Porridge with milk
2nd dinner: Salad or fruit

Thursday

Breakfast: Cottage cheese with raisins and sour cream
2nd breakfast: Nuts 30 g
Lunch: Lentil soup
Afternoon snack: Pear or apple
Dinner: Chicken baked with tomatoes, boiled rice, a cup of tea
2nd dinner: Yogurt

Friday

Breakfast: Sandwich, omelet
2nd breakfast: Tomato juice 200 ml
Lunch: Vegetable soup
Afternoon snack: Apricot
Dinner: Salad lettuce and avocado
2nd dinner: Cup of tea

Saturday

Breakfast: Corn porridge with dried apricots and milk
2nd breakfast: A piece of cheese, bread
Lunch: Vegetable salad, a portion of chicken breast baked with tomatoes, green tea
Afternoon snack: Juice or fruit
Dinner: Zucchini pancakes with sour cream, rosehip tea
2nd dinner: Glass of milk

Sunday

2nd breakfast: Yogurt
Lunch: Tomato salad with cucumbers, cabbage soup
Afternoon snack: Nuts or dried fruits ≈ 30 g
Dinner: Stewed veal with buckwheat, vegetable salad
2nd dinner: Yogurt

Menu for pregnant women (3rd trimester)

The main principle of nutrition in the 3rd trimester of pregnancy is to eat in small portions, but many times. The increased need for carbohydrates does not mean that you can now consume high-calorie foods indefinitely. Quite the contrary - control over their intake will help to avoid weight gain, which during this period can not only complicate childbirth, but also threaten the life and health of the baby. Remember that the need for calcium has not disappeared either, so part of the menu for pregnant women in the 2nd trimester can be used in the later stages of pregnancy. It is also recommended to include the following foods in your diet:

fresh vegetables,;
nuts;
fruits;
fish;
vegetable soups;
steamed or boiled meat or fish.

The closer the date of birth and the completion of the development of the most important organs of the fetus, the more attentive you should be to the menu during pregnancy in the 3rd trimester. To prevent the appearance of edema, heartburn, depression, and the development of late toxicosis, limiting the consumption of the following products will help:

egg yolk;
animal fats and lard (butter and vegetable fats are allowed);
fried foods;
fat meat;
meat sauces and gravies;
thick meat and fish broths,
pickles.

Meat should be limited to 3-4 servings per week. During the ninth month, eat meat no more than twice a week.

Some dishes put a lot of strain on the liver and stomach, so it is better to avoid them during this period. This way you can improve your well-being, receive only pleasant emotions from pregnancy, avoiding its unpleasant manifestations.

In the 3rd trimester, it is good to have fasting days a couple of times a week. These days, eat kefir, cottage cheese, apples. Fasting days will help prepare for childbirth and tone the body. But before you do them, consult your doctor!

Sample menu for pregnant women in the 3rd trimester for every day and week:

Monday

Breakfast: A serving of porridge
2nd breakfast: A handful of dried fruits
Lunch: Soup with vegetables
Afternoon snack: Ryazhenka 200 ml
Dinner: Buckwheat, steamed cutlet
2nd dinner: Fruit

Tuesday

Breakfast: Tea with milk, dry biscuits
2nd breakfast: A serving of fruit or yogurt
Lunch: Vegetable pasta
Afternoon snack: Tomato, spinach and olive salad
Dinner: Low-fat pilaf
2nd dinner: Kefir/ryazhenka

Wednesday

Breakfast: Slice of bread with butter, tea
2nd breakfast: Egg salad with kelp
Lunch: Soup with a piece of fish
Afternoon snack: Serving of cottage cheese
Dinner: Mashed potatoes with a piece of fish or steamed meat
2nd dinner: Fruit salad or juice

Thursday

Breakfast: Slice of bread with butter, boiled egg, herbal tea
2nd breakfast: Seasonal fruit
Lunch: Portion of borscht, salad
Afternoon snack: Pear
Dinner: Tuna, rice and egg salad
2nd dinner: Yogurt or fruit

Friday

Breakfast: Cottage cheese with fresh berries or jam
2nd breakfast: Orange juice
Lunch: Stewed vegetables with veal, herbal tea
Afternoon snack: Any fresh fruit
Dinner: Rice and steamed vegetables
2nd dinner: Kefir 200 ml

Saturday

Breakfast: Hercules in milk with dried apricots
2nd breakfast: Slice of bread with salmon (lightly salted)
Lunch: Baked with tomatoes chicken breast, a serving of pumpkin puree soup
Afternoon snack: Seasonal fruits
Dinner: Steamed fish, rice
2nd dinner: A glass of fermented baked milk

Sunday

Breakfast: Cottage cheese, sour cream
2nd breakfast: A handful of nuts
Lunch: Fish cutlet, pasta or rice, vegetable salad
Afternoon snack: Smoothie made from kefir and berries
Dinner: Lazy cabbage rolls
2nd dinner: Herbal tea or 200 ml milk

IN last weeks During pregnancy, you need to exclude “fast” carbohydrates from the menu (flour, sugar, honey, jam) and give up fatty foods. This way the body can prepare for childbirth, the weight of the fetus will decrease, thereby facilitating the process of its birth.

You can skip the snack or cereal, but not the soup. Even a simple noodle soup with chicken or meat broth will satisfy the body's need for warm, liquid food, which no drink can fill. The basic rule of nutrition during pregnancy, regardless of its duration, is to eat more often, but reduce the amount of food. If you really want to eat, take a small portion. After all, such a desire usually arises when the body experiences a lack of any substance.

Products that should be excluded from the menu for pregnant women:

When you notice the first symptoms of pregnancy, completely eliminate alcohol. Even women who have never been pregnant know from school that ethanol from alcoholic beverages depresses the central nervous system and leads to the development of physical pathologies in the child.
Fast foods not only allow you to quickly satisfy your hunger, but also create a burden on the gastrointestinal tract due to large amounts of fat and cholesterol. Protect your body from such influence, and it will respond to this with good health and no problems with blood pressure.
Products that contain artificial colors and GMOs. It is absolutely not necessary to expose the baby’s body to them. Even the usual instant noodles in large quantities can harm a child’s health.
Mushrooms, although considered equivalent to meat, should be avoided by a pregnant woman. Mushrooms are a difficult product to digest, while a woman should experience only light, joyful emotions.
Smoked meats. Often such products contain carcinogenic substances that are part of liquid smoke. You can protect yourself and your baby from them by not consuming such products.
Fried food. Replace such dishes with stewed or baked foods. Frying foods slow down the cleansing of toxins from the body, and can also increase weight.
Flour should also be limited in the diet or excluded altogether. Buns do not contain anything useful either for your health or for the child’s health, but they contribute to the gain of completely unnecessary weight.
Large amounts of sugar provoke carbohydrate imbalances, which are extremely difficult to track during pregnancy. The point here is rapid growth fruit, which may cause you to not notice that you have gained more pounds.
Reduce the amount of fresh, particularly black, bread in your diet. Yeast that is added to dough often provokes an unpleasant feeling of heartburn. Try replacing wheat bread with whole grain or bran bread; you can also use dried bread.
Pickled, salty, spicy and fatty foods retain fluid in the body, and this leads to swelling, which makes it impossible to fit into shoes. Sometimes swelling even causes pain. If you have a strong desire to eat something salty, eat a slice of lightly salted fish, not a jar of pickled cucumbers.

It is not necessary to give up some foods completely, but it is worth limiting their quantity in the menu for pregnant women. Thanks to this, the development of the fetus will be favorable, and the condition of the pregnant woman will be more comfortable.

Fasting days for expectant mothers

A special problem during pregnancy is creating a menu for weight loss during pregnancy. Everyone knows that you can’t stick to diets and lose weight during pregnancy. But I really want to keep in shape, however, extra pounds are harmful to pregnancy itself. But how to cope with this problem without threatening your well-being and fetal development?

A good solution would be fasting days for pregnant women. The food on such a day will not be varied and satisfying, but at the same time, it is safe for the health of the pregnant woman and the child.

Experts recommend organizing fasting days once every 10 days. Remember that this practice also has contraindications, so first consult with your doctor about whether you specifically need “unloading” and whether it will be useful.

There are several nutrition options on fasting days for expectant mothers:

apple - about one and a half kg of apples per day,
cottage cheese - low-fat cottage cheese 0.6 kg, 2 cups of tea without sugar,
kefir - kefir 1.5 liters per day.

For the full development of the baby and the well-being of the expectant mother, pregnant women must adhere to certain nutritional rules. In addition, following all the recommendations will help not only to bear a healthy child, but also to maintain a slim and beautiful figure. Proper nutrition for pregnant women is the key to good health of the baby and a successful pregnancy.

Basic principles of nutrition for pregnant women

Expecting a baby is a great time to switch to healthy eating and reconsider your habits. The first thing that will have to change is the number of meals and switch from 3 meals a day to 4-5 meals a day.

As the number of meals increases, the portion size should be reduced. The expectant mother does not need to eat for two - apart from the extra pounds gained and additional problems due to excess weight during childbirth, this will not bring.

You need to eat often and in small portions.

Products should only be fresh and natural: no preservatives or synthetic products. The diet should contain fresh vegetables, fruits, berries and herbs, which perfectly cope with the problem of constipation and help normalize intestinal function, as well as meat, fish, and dairy products - the main sources of protein and the prevention of anemia and lack of calcium in the body.

How to eat properly during pregnancy

Do not abuse large amounts of food, do not overeat, so that there is no feeling of heaviness in the stomach. It is not recommended to skip meals. If you feel hungry, it is better to have a snack in the form of an apple or yogurt;
You need to have breakfast immediately after waking up. Nutritious porridges: oatmeal, buckwheat, corn, rich in microelements and vitamins, ideal for morning meals;
A varied menu is an important nutritional requirement for expectant mothers. Each product is useful and will only benefit the child. Eating the same dishes can lead to a lack of certain useful and nutrients in the body;
You should limit the amount of sweets, confectionery and flour products in your menu. Sugar can be replaced healthy honey, sweets - fruits, raisins, nuts;
The first half of the day - best time for eating protein foods, afternoons and evenings are great for eating dairy, fermented milk, and plant products;
Proper nutrition during pregnancy involves drinking enough water, which will help avoid swelling in pregnant women. Berry fruit drinks, compotes, jelly, rosehip decoction and weak tea are useful;
Give preference to foods that are steamed, stewed, boiled or baked. For fried foods, use as little fat as possible;

Important! Abuse of flour products and baked goods can cause fermentation in the intestines and lead to discomfort and unpleasant sensations.

Proper nutrition for a pregnant woman: menu

Breakfast:

The first meal after waking up is muesli with milk with various grains, pieces of fruit and berries, and nuts. Such a breakfast will saturate the body, energize it and provide calcium and phosphorus.

Fresh seasonal fruits dipped in homemade yogurt or frozen, which do not lose their flavor when defrosted, will also be useful. useful properties. A variety of cereals, eggs in any form, toast: with cottage cheese, cheese, bacon, vegetables, cottage cheese casseroles will make an excellent breakfast and provide proper nutrition during pregnancy.

Lunch:

Second breakfast - a snack before lunch with fruit, yogurt, a milkshake with the addition of a piece of fruit or a handful of nuts and dried fruits.

Dinner:

Lunch is a full meal. Include soups, boiled, baked or stewed meat in your diet; fish is healthy. Boiled potatoes, stewed vegetables, vermicelli or pasta are suitable as a side dish. Don't forget about vitamin salads with olive oil, greens. After lunch, you can drink a glass of juice, compote or herbal tea.

Afternoon snack:

An afternoon snack allows you to satisfy your hunger before dinner and recharge your body with energy and cope with the afternoon sleepiness. Fresh vegetable and fruit juices, a cake or bun with honey or jam, cottage cheese or cottage cheese dishes are suitable.

Dinner:

Stewed dishes with meat and vegetables, fish dishes, egg dishes and fresh salads are great for dinner. You can also eat the bun with milk or yogurt.

Second dinner:

The second dinner usually occurs at a later time. In order not to burden your stomach before bed and to satisfy the feeling of hunger, a glass of warm milk, maybe with honey, a piece of cheese with dry cookies, or a handful of dried fruits or nuts will help. Any fermented milk products are suitable: fermented baked milk, yogurt, kefir.

Prohibited foods for proper nutrition during pregnancy on the menu:

Avoid eating half-baked fish and seafood, such as sushi;
vegetables and fruits must be washed well under running water to prevent infection with toxoplasmosis;
During pregnancy, you should avoid eating blue cheeses (Dor Blue, Camembert), which contain the bacterium Listeria, which poses a risk to the health of the baby.

Proper nutrition during pregnancy by week

First 4 weeks Pregnancy is the time when the expectant mother realizes that she should now take more responsibility for her health: eat differently. You should give up quick snacks “on the go”, forget about fast food (hot dogs, French fries), smoked meats, and switch to vegetable salads, dairy products and fresh fruits.

Proper nutrition during pregnancy early stages should provide the pregnant woman with sufficient amounts of calcium necessary for the formation of strong bones of the unborn child. All dairy and fermented milk products are rich in calcium, especially cottage cheese, green vegetables, and broccoli.

Also, the body of the expectant mother needs manganese and zinc contained in eggs, oatmeal, bananas, turkey, spinach and carrots.

Toxicosis is a common occurrence in pregnant women, so proper nutrition in the first trimester of pregnancy during 5 to 10 weeks consists of eliminating foods that can trigger vomiting. This applies to high-calorie and fatty foods. If you feel nauseous, you should eat small portions, lemon, sauerkraut, rosehip decoction, rich in vitamin C, as well as dried apricots, especially before bed.

11-12 weeks of pregnancy– a period of unusual taste preferences in food in pregnant women. You shouldn’t deny yourself even the most daring combinations of products. enough.

13-16 week time of completion of fetal skeleton formation. Eating milk, cottage cheese, and kefir will benefit the unborn baby.

During 17-24 weeks the formation and development of the child’s visual and hearing organs occurs. During these weeks, foods rich in vitamin A are useful. It is found in large quantities in cabbage, carrots, and bell peppers.

WITH 24 to 28 weeks expectant mothers may experience an unpleasant feeling of heartburn, which is associated with pressure from the stomach on the uterus, which has significantly increased in size by this time. Avoid eating fatty and spicy foods, sauces and seasonings, and give up carbonated drinks. For heartburn, porridges are useful, especially oatmeal and buckwheat, low-fat vegetable puree soups, boiled meat and stewed vegetables.

29 - 34th week of pregnancy– the period of formation and development of the child’s brain. The diet should consist of red fish, dairy and fermented milk products, nuts and eggs. Proper nutrition for pregnant women is especially important during this period!

Beginning with 35 weeks– the time of preparation of the body for future childbirth, it needs energy. Fresh and boiled vegetables are a source of energy and strengthen the body. You should reduce the amount of meat and fish dishes, eggs, as well as foods rich in calcium - the body does not need calcium before childbirth.His excess quantity will lead to hardening of the baby’s skull bones and make it difficult for him to pass through the birth canal.

Important! More attention should be paid to the consumption of vegetable fats, refuel vegetable oil salads, add to vegetables. Vegetable oil helps improve muscle elasticity and is an excellent prevention of hemorrhoids.

Pregnancy is a time when a woman can allow everything in her diet, but keep it in moderation, adhering to the basic rules of nutrition. Having organized proper nutrition during pregnancy week by week, a woman should not deny herself small pleasures - a source of positive emotions that are so necessary for the baby.

There is no need to eat for two, but for two - nourishing, healthy and tasteful - is just very important! Eat right and don’t forget to watch the new season on Domashny!

The main vitamins and minerals for the expectant mother

If your diet was not ideal before, and you don’t know which products to give preference to, then a special table will help you figure it out.

Vitamin	For what	Where to find
Pyridoxine (vitamin B 6)	Important for the normal functioning of the nervous system, it takes part in the production of hemoglobin, the carrier of oxygen in tissues. Supplies cells with glucose, which helps avoid fatigue and irritability	Chicken, fish, liver, pork, eggs, carrots, cabbage, peas, avocado, spinach, bananas, beans, broccoli, wild rice, cereals, bran, walnuts, peanuts, wheat germ, mango
Folic acid (vitamin B 9)	Plays an important role in the development of the fetal neural tube, the formation of new red blood cells, skin cells, hair cells, immune blood cells and promotes better absorption of iron	Spinach, broccoli, kiwi, mango, red bell pepper, cauliflower, oatmeal, peas, durum wheat pasta, beans, nuts, berries, oranges, eggs
Vitamin B 12	Responsible for the development of the nervous system and cell division of the baby, prevents the risk of developing anemia	Shellfish and crustaceans, liver, mackerel, crab, beef, cheese, eggs, oatmeal, avocado
	Relieves feelings of fatigue, apathy and lethargy. Increases hemoglobin. Takes part in the process of hematopoiesis, supplies the brain with oxygen, activates cell growth	Liver, pumpkin and pumpkin seeds, shellfish, nuts, beef and lamb, turkey, beans, lentils, grains, spinach, dark chocolate, tofu
Docosahexaenoic acid (DHA) – polyunsaturated fatty acid Omega-3 class	Plays an important role in the formation of the baby’s brain and vision, and is useful for the cerebral circulation of a pregnant woman	Sea fish oil: herring, salmon, trout, halibut; sea shellfish
	Participates in metabolism and has a positive effect on the growth and division of baby cells. Supports the immunity of mother and child, participates in hematopoiesis	Oysters, beef, lamb, wheat germ, spinach, broccoli, pumpkin and pumpkin seeds, cashews, cocoa, pork, chicken, beans
	It is the basis of bone tissue, cartilage and teeth in both mother and baby. Responsible for blood clotting, nervous system, heart and muscle function	Yogurt, cheese, cottage cheese, sardines, milk, tofu, salmon, beans
	Responsible for the development of hearing, memory, intelligence, growth and the formation of the baby’s brain	Sea kale, seafood

Menu for expectant mothers

Spinach salad

We replenish reserves of B vitamins, calcium and iron.

What do you need:

1 bunch fresh spinach
50 g unsalted cheese
0.5 tbsp. walnuts
1 tbsp. spoon of lemon juice
1 tbsp. spoon of soy sauce
1 clove of garlic
0.5 teaspoon ground paprika

How to make spinach salad:

Wash the spinach and dry. Large leaves can be torn by hand.

Cut the cheese into small cubes.

Walnuts grind in a mortar.

For the sauce, mix lemon juice, soy sauce, chopped garlic and paprika.

Combine spinach, cheese and nuts. Stir, place on a plate and pour over the sauce.

Stewed beef with prunes

Vitamin B 12, folic acid, iron and zinc - you will find all this in our wonderful dish.

What do you need:

500 g lean beef
200 g pitted prunes
4 tomatoes
2 bell peppers
1 large onion
1 large carrot
1 tbsp. spoon of vegetable oil
1 bunch of greens
1 pinch of salt

How to cook stewed beef with prunes:

Wash the beef and cut into medium-sized cubes.

Place in a saucepan, add enough water to barely cover the meat, and simmer over low heat for about 40 minutes.

Cut tomatoes and bell peppers into cubes.

Chop the onion and carrots.

Wash the prunes; too large plums can be cut in half.

Place in a fireproof dish in layers: onions, beef, carrots, bell peppers, prunes, tomatoes. Pour vegetable oil on top. Salt each layer to taste.

Place in an oven preheated to 200°C. After 10-15 minutes, reduce the heat to 160°C and simmer until done.

Before serving, carefully stir the finished dish and sprinkle generously with chopped herbs.

Yogurt smoothie with nuts and seeds

Photo: thinkstockphotos.com An assortment of super-healthy substances: calcium, B vitamins and iron - all this is vital not only for the expectant mother, but also for her precious baby.

What do you need:

1 tbsp. natural yogurt (read how to prepare it here)
1 tbsp. a spoonful of dried cherries (can be replaced with any dried fruits or fresh berries)
1 tbsp. spoon of walnuts
1 tbsp. spoon of almonds
1 tbsp. spoon of honey
1 teaspoon flax seeds
1 teaspoon sesame seeds
1 teaspoon wheat bran
1 teaspoon lemon juice

How to make a yogurt smoothie with nuts and seeds:

Finely chop the walnuts and almonds with a knife.

Place cherries, nuts and honey in a blender bowl, add yogurt and blend.

Add flax seeds, sesame seeds, bran and lemon juice and stir.

Broccoli with curd sauce

An ideal light dinner that will saturate your body with B vitamins, calcium and iodine and will in no way spoil your figure!

What do you need:

300 g frozen or fresh broccoli
100 g cottage cheese
1 apple
green onion feathers
1 tsp lemon juice
1 pinch lemon zest
iodized salt - to taste

How to cook broccoli with curd sauce:

Steam broccoli for 4-5 minutes.

Peel and seed the apple and grate it on a fine grater.

Finely chop the green onions.

Mash the cottage cheese with a fork, dilute with milk or cream to the desired consistency.

Mix cottage cheese with apple, onion and salt.

Pour the finished broccoli with curd sauce and serve.

Sea kale salad

Photo: thinkstockphotos.com Sea kale removes from the body heavy metals and improves digestion. This salad is suitable for lunch or dinner: low calories, high protein and no iodine deficiency!

What do you need: