What are the best foods to eat during pregnancy? Features of the diet in the early and late stages. The healthiest foods for expectant mothers. Healthy nutrition during pregnancy is one of the main conditions for the successful development and growth of the fetus. In addition, the right products can have a positive effect on the immunity of the expectant mother, preventing the development of certain diseases. The latter is especially important in detail, since the range of medications that a pregnant woman can be treated with without risking the baby is not so great. Let's see, what are the best foods to include in the diet of an expectant mother?
What foods can you eat during pregnancy?
The diet of a woman whose pregnancy is proceeding smoothly, in fact, does not require special conditions. It must be, firstly, balanced, that is, meat, dairy products, and plant foods, etc., must be present in the right amount, and secondly, free from outright harmfulness, such as chips, low-quality sausages, carbonated drinks, etc. Let's figure out which foods during pregnancy should form the basis of a balanced diet:
- Meat … It is primarily an irreplaceable source of protein, which is essential for the growth and development of the fetus every day. However, when choosing meat, the expectant mother should take into account that it is better to use not too fatty varieties in cooking. In addition, it is important to note that it is better to cook it in the oven, steamed or grilled. Ideally, avoid using spices as well.
- Eggs … Separately, it must be said about the need for their presence in the diet of the expectant mother. Firstly, they contain the same protein, which is important for the growth of the fetus, and secondly, more than 10 useful vitamins and minerals, among them choline, which is very important for the development of the child's brain. So if you don't eat meat for ethical reasons, include at least eggs in your diet.
- Dairy products … Of course, they should occupy the most important place in the diet, since they are rich in calcium and iron, which are necessary for the development of the child's skeleton, as well as healthy skin, hair, nails. In addition, this, again, is protein, B vitamins, which are important for the stamina and performance of the mother. Especially worth noting is B9 - folic acid, which is generally responsible for the correct development of the fetus without pathologies and the formation of its nervous system. However, when choosing dairy products, you need to be very careful. It is best to buy fresh milk in the village and make yogurt, cottage cheese, cheese from it yourself.
- Fish and seafood … They are rich in phosphorus and vitamin D, which is important primarily for the mother herself, it normalizes the nervous system and prevents the fragility of bones, which can develop against the background of "sucking" nutrients from the mother's body by the fetus.
- Cereals … Cereals are rich in minerals and many vitamins. They can and should be eaten while in an interesting position. Also in the composition of cereals there is fiber, which improves digestion. This is very important, since during pregnancy, the gastrointestinal tract is already exposed to increased stress, and facilitating the digestion of food is a very necessary and important step.
- Legumes … For many, they cause increased gas production and other digestive problems due to the presence of enzyme inhibitors in the composition, but in general they are very useful, they contain a lot of iron, calcium and zinc, as well as vitamins B6 and B9. If you are one of those to whom legumes bring discomfort, you can eat them in a sprouted form, since enzyme inhibitors are destroyed during germination, and nutrients are retained.
- Vegetables and greens … Of course, vegetables and herbs play a huge role in a pregnant woman's diet. You can eat them both fresh and thermally processed, although, of course, in the first case, they will bring more benefits. It is worth noting that vegetable salads will retain their usefulness only if they are seasoned with good butter or sour cream, there can be no talk of mayonnaise.
- Fruits and berries … This is a great alternative to unhealthy sweets during pregnancy. They, just like vegetables, can be eaten raw (but in this case, be sure to thoroughly wash the fruits) and prepare various smoothies from them, or you can, for example, bake in the oven, a very tasty dish - pears in honey.
- Nuts … Any nut is a real storehouse of biologically active substances necessary for mother and fetus, so they will find a place in the diet of a pregnant woman, but do not forget that all nuts are very high in calories, and therefore do not lean too much on them.
- Oils … The same can be said about oils - they are high in calories, but are necessary, first of all, to maintain the beauty of a pregnant woman, they contain healthy fats that nourish the skin and make the hair shine.
Products for hemoglobin during pregnancy deserve special discussion. The fact is that pregnant women quite often suffer from anemia, and this is very dangerous, since it leads not only to permanently poor health of the expectant mother, but also to the development of such a dangerous phenomenon as gestosis. It is characterized by a pathological course of pregnancy, premature birth and all sorts of complications at the time of childbirth.
In addition, with a lack of hemoglobin in the mother, most likely, it will be low in the baby, which means low immunity, a tendency to allergies, and developmental delay. Thus, if you know that you have a predisposition to anemia, it is imperative to introduce foods that stimulate an increase in hemoglobin into the diet - these are, in general, all foods rich in iron.
First of all, these include:
- Meat products … Among meat products the leaders are: chicken, pork and beef liver - iron in them is 10-20 mg per 100 grams of product; as well as red meat of turkey and rabbit - there is 3-5 mg of iron per 100 grams.
- Seafood … Marine "bastards" contain a loading dose of the necessary element - 25 mg per 100 grams.
- Cereals … Buckwheat is the leader here (7 mg / 100 grams), there is also a lot of iron in millet and oatmeal (3, 5 and 4.5 mg per 100 grams, respectively).
- Vegetables and greens … Spinach contains 3.7 mg / 100 grams of iron, other vegetables and greens contain much less, about 1.5 mg / 100 grams.
- Legumes … The absolute leader is green lentils (11 mg / 100 grams), followed by red beans and peas (7 and 6 mg per 100 grams, respectively).
- Fruits and berries … A rich source of iron among fruits and berries are viburnum and sea buckthorn (5 mg / 100 grams), grapes (4 mg / 100 grams), peaches, pears, apples (2 mg / 100 grams).
As you can see, the choice is wide, so that every woman can find a product that will not only be useful, but also bring her joy.
Food during pregnancy at different periods
Special attention should be paid to the issue of a woman's nutrition in the early and late stages of pregnancy, in these two periods the risk of certain complications is maximal, and therefore they require a more responsible approach to the diet.
Products for early pregnancy
In the early stages, there is a high probability of miscarriage and the development of toxicosis, in order to avoid such unpleasant events, it is most important to observe the rules of food balance:
- Fat should be 30% of the diet, most of it should be taken from dairy products and nuts, as little as possible from meat.
- 15% protein - and here just the main source should be meat, as well as fish and eggs, for women-vegetarians - legumes.
- 50% carbohydrates - first of all, these are, of course, complex carbohydrates - various cereals, whole grain bread, unsweetened vegetables. From simple carbohydrates, you can afford fruits and honey.
It is advisable to eat in small portions every 2-3 hours, in between meals, drink clean water. The focus should be on foods that are high in the following elements:
- Folic acid - is responsible for the child's nervous system, found in green vegetables, oranges, beans, carrots, dates, apples, peanuts, beets.
- Iron and calcium - help mom to maintain her beauty and get tired less. Most of them are in dried apricots, liver, buckwheat, herbs, cheese, cottage cheese.
- Vitamin D - with a lack of it, the likelihood of premature birth develops, so that its sufficient amount in the body must be monitored throughout the pregnancy. Contained in large quantities in parsley, potatoes, vegetable oils.
- Vitamin B12 - helps to remove toxins from the body, is present in green vegetables, seafood, liver.
- Zinc - prevents developmental problems, primarily underweight. Pumpkin and sunflower seeds, sea fish, rice, lentils, nuts, beans, onions are rich in zinc.
- Omega 3 acids - are responsible for the normal development of the brain. Most of them can be found in sea fish - trout, salmon, halibut, tuna and cod.
Note! Healthy nutrition not only promises the correct development of the child, but also with a high probability prevents toxicosis. This means that you need to start eating the right foods not at the time of its manifestation, but from the very beginning of pregnancy.
Late Pregnancy Food List
Potential dangers of the third trimester of pregnancy are late toxicosis (gestosis), edema, premature birth. In addition, during this period, the load on all internal organs, including the digestive tract, reaches its maximum level. In order to reduce the likelihood of developing certain problems, it is necessary to make a number of special adjustments to the diet.
Here are the foods that should mainly make up the diet of a pregnant woman in the last weeks of gestation:
- Beef and veal … This is the main meat product on your table, you can also afford chicken and turkey, but pork is best avoided. However, if you tolerate this type of meat well, you can eat it a couple of times a week.
- Salmon, chum salmon, hake, trout … These types of fish are highly digestible and contain a huge amount of beneficial fatty acids.
- Local vegetables and fruits … In the third trimester, it is necessary to refuse, as far as possible, from exotic vegetables and fruits that are not characteristic of our region, this will help to avoid the child's predisposition to allergies to them in the future.
- Kefir, fermented baked milk, yogurt … In dairy products, emphasis should be placed on sour milk, milk itself is excluded, since it can cause fermentation in the intestines.
- Cereals and whole grain breads … Due to their high fiber content, these foods will promote better digestion.
In addition, in the later stages, it is especially important to monitor the sufficient amount of the following vitamins:
- Vitamin C - found in fruits, berries and vegetables;
- B vitamins - nuts, cereals, vegetables, fruits;
- Vitamin H - is included in large quantities in cereals, fermented milk products;
- Vitamin K - found in vegetables and fruits;
- Vitamin PP - it must be taken from fish and poultry.
And also minerals:
- Calcium and phosphorus - you need to look for sour milk, nuts, vegetables;
- Magnesium - nuts, cereals, seaweed;
- Iron - found in buckwheat, nuts, spinach;
- Manganese - found in large quantities in fruits, nuts, spinach;
- Iodine - seafood is rich in them;
- Copper - it must be taken from nuts and seafood;
- Zinc - found in nuts (especially pine nuts) and cereals.
Based on this list, we can conclude that the basis of a woman's nutrition in the third trimester should be vegetables, fruits, cereals, nuts. It is also important to eat fish and meat from time to time. When it comes to cooking, it is best to steam or bake everything.
Separately, it should be noted that the drinking regimen for the prevention of edema should be changed - it is necessary to consume less liquid.
Diet during pregnancy
So, now you can see that, in general, the correct diet of the expectant mother consists of a variety of foods, it contains meat, fish, cereals, legumes, dairy products, vegetables and fruits. By and large, we can say that any person who is not indifferent to their own health should be guided by such a diet. But, unfortunately, we get so used to various harmful products that a diet consisting of healthy products seems boring and not tasty to us, although, in fact, everything is possible except for the unambiguously harmful.
Let's take a look at the approximate diet of a future mother:
- Breakfast … It is best to eat one of the following dishes: porridge with berries, fruits, nuts; muesli with natural yogurt and honey; cottage cheese casserole; omelet with vegetables.
- Snack … Fruits, nuts, yoghurts, smoothies from these foods, as well as vegetables, herbs and berries.
- Dinner … Light vegetable soup or soup with chicken, rabbit, turkey broth. Baked / stewed / steamed meat or fish garnished with boiled potatoes, stewed vegetables and fresh salad.
- Snack … Freshly squeezed juice, toast with honey, cottage cheese casserole, bread with cheese, dry biscuits with milk, kefir, natural yogurt.
- Dinner … An ideal dinner would be meat or fish cooked in any way, but not fried in a pan, and a large portion of vegetable salad. If a salad is not a satisfying dish for you, you can make it more nutritious with a handful of nuts, walnuts and pine nuts are especially good.
- At night … If you dined early and hunger broke out at night, try to satisfy it with a glass of kefir, you can supplement the “meal” with dry biscuits with cheese.
This, as it will probably seem to someone, an overly correct diet can be diluted from time to time with cookies, buns, muffins, but these must necessarily be high-quality products, better cooked on their own, and you should not abuse them. And please, get rid of the common misconception - if I want it, this is what the child wants. Believe me, your little one hardly wants a sausage soup. Yes, it is possible that someone eats harm without consequences, but this does not mean that you will be lucky too, so try to adhere to proper nutrition, because, after all, pregnancy does not last so long, and the fruits of your mistakes will have to be reaped, perhaps all life.
The healthiest foods for pregnancy
However, even when the first trimester and / or problems with hemoglobin remain behind, you should not forget about the correct diet. Recall that even with a completely successful pregnancy, it must be balanced, and bad habits are excluded.
It is especially commendable to eat not only the permitted products, but also those recommended as the most useful ones, among them:
- Lean pork and beef … Both of these foods contain choline, which is very important for the proper development of your baby's brain. To date, there are already several studies that demonstrate an obvious relationship between the consumption of these types of meat with the intelligence of a child.
- Properly cooked eggs … There is no need to take risks and eat raw eggs or soft-boiled eggs, it is best to boil them hard-boiled. Also, do not consume more than 5 yolks per week as they contain cholesterol.
- Oatmeal and buckwheat porridge … These cereals are exceptionally rich in composition, they contain selenium, sodium, potassium, B vitamins, as well as vitamin E and PP.
- Natural yoghurt, cottage cheese and hard cheese … These are the most essential dairy products in the diet of an expectant mother.
- Carrots, broccoli, avocado … Of course, all vegetables and greens are extremely useful, but there are also those in which all the vitamins, minerals, and amino acids necessary for the mother and the unborn baby are present in greater concentration. First, these are all red and orange vegetables, especially carrots, as well as broccoli and avocados.
- Spinach … But it can rightfully be called the most useful greens, and not only for pregnant women, but for all people.
- Strawberries, raspberries, blackberries … These berries will not only cheer you up, but will also have an important beneficial effect on the body of both the mother and the child. Although, of course, you need to understand that in the off-season they are much less useful.
- Mango … The importance of this product for pregnant women is very high. However, any seasonal local fruit will be preferable to exotic. If both apples and mangoes are grown "artificially", it is better to choose the latter.
- Walnut … All nuts are extremely healthy, however, special attention should be paid to walnuts, which are extremely important for proper brain development.
- Olive oil … During pregnancy, it is advisable to abandon the available sunflower oil and replace it with cold-pressed olive oil.
Note! The usefulness of the product is, of course, good, but it is very important to take into account both the health features and the taste characteristics of the expectant mother. If, for one reason or another, the pregnant woman cannot stand any of the recommended products, you should not force yourself. What foods can be used during pregnancy - watch the video:
Healthy nutrition during pregnancy is an important aspect of the healthy development of the fetus and the well-being of the expectant mother. The diet of women in an interesting position is actually not so strict, it should only be balanced and free from harm. However, for certain pathologies or peculiarities, the diet should be adjusted together with the obstetrician-gynecologist and strictly followed.
