Salt-free diet for pregnant women. What diet to follow during pregnancy? Salt-free diet recipes for pregnant women

Immediately about the main thing: a salt-free diet for pregnant women is not a way to lose weight, but a method for preventing edema and general recovery. For a future mother, there is nothing more important than being healthy, active and full of strength, because the health of an unborn person largely depends on the state of the body of a pregnant woman. What is a good low-salt diet during pregnancy? What rules should be followed so as not to harm yourself and the child?

As the name suggests, the whole point of the diet is to avoid adding salt to your food. Excess salt retains moisture and toxins, promotes swelling, increases the load on the heart, blood vessels and kidneys. For these and many other bad consequences, salt was even called “white death”, however, the period of pregnancy is a special period, therefore, the choice of diet should be approached especially carefully.

During the entire first trimester, a salt-free diet for pregnant women is contraindicated, unless otherwise recommended by a doctor. Surely, many mothers remember how unbearably they wanted salty at the very beginning of pregnancy, and how their mood improved and their health improved after a couple (or a jar?) of pickles. In the first trimester, a number of hormones relax the muscles so that the fetus can strengthen and begin development (a kind of body protection against miscarriage in the early stages). Together with the muscles, the vessels relax, which leads to a decrease in pressure - dizziness, nausea, constantly wanting to sleep. The human body is a self-regulating and very smart thing, so a pregnant woman is immediately drawn to salinity: salt retains moisture, pressure returns to normal, and health improves.

It can be said that I have not heard anything about a salt-free diet before pregnancy. Or rather, heard, but remotely. I am a modern girl and should be aware of what diets are in general.

But I didn’t imagine that I would be on a salt-free diet for half of my pregnancy, and even more so I didn’t think that I would agitate all and all pregnant women to sit on it.

I was "lucky" - with a completely different problem, I came to a good doctor in my first pregnancy. A wise woman, seeing my depression and swollen face, decided to direct my energy (I am a man of action, I need to do something!) In the right direction - go on a salt-free diet. And she explained (in rather modern terms) that the physiognomy was already swollen, the complications are terrible and right now throw salt out of the diet (it was the 22nd week of pregnancy).
I was doubly lucky that I came to see a good doctor with my husband. Thus, we listened to a lecture on why you need to go on a salt-free diet together and firmly believed in it. Subsequently, I was very happy that the man of my dreams believed in a salt-free diet as much as I did, because he helped me fend off the attacks of relatives like “a small piece does not hurt”, “what? even bread is not allowed? ”,“ it’s harmful without salt at all, ”etc. He also helped cook and, with a slight hint of annoyance, salted his food on his plate.

Thanks to my innate meticulousness and corrosiveness, as well as the remaining Internet, I studied everything related to the salt-free diet of pregnant women and ... I believed in it even more sacredly. It's so simple - exclude salt from the diet and there will be no edema. Just like being overweight. Plus, don't limit yourself to fluids (living without water is much more painful than eating unsalted food). But limiting fluid intake is harmful to women suffering from chronic kidney problems - stagnation of concentrated urine provokes inflammatory processes.

In general, it seemed obvious to me that it was impossible to eat salt in the second half of pregnancy. And the ladies, juicy chewing pickles with a rounded belly, began to cause pity / bewilderment / disgust. Even strangers began to notice the contrast between the edematous "peers" and my normalized face.

At first I tried to convey the truth. I rushed into battle, thinking that these women were simply unlucky, they did not meet a good doctor on their way, who would tell them everything and tell them. I was lucky and they weren't - unfair. Or maybe they don’t have the money to go to a good specialist (however, I later dismissed this version, watching kilograms of red caviar, against which a visit to the doctor seemed to me an extremely budgetary event). With foam at the mouth, I spoke, argued, gave arguments. Didn't work. They looked at me with languid eyes and languidly chewed another salty sandwich. Arguments were shattered into pieces about the unshakable “caviar is useful, it contains so many vitamins”, “if you want during pregnancy, then the child requires it.” Each was diagnosed with "preeclampsia" of one degree or another and the pressure jumped. My attempts to say that in the last stage you will still be put on a strict salt-free diet, only there will already be IVs and chronic kidney disease for life, did not lead to anything. My truth, which I tried to tell for free, free of charge, turned out to be useless to anyone.

Alas. I've been a complete failure. Those who want to indulge their habits and are already pathological will never hear what they don't want to hear - change yourself for the health of the child.

Those who wanted to hear heard at the beginning of pregnancy and such people do not get into the pathology department. At first I wondered why the doctors did not say a word to their "preeclampsia" about the salt-free diet. And then I realized that it’s easier for them to save lives in intensive care and prescribe droppers than to break through the wall “I don’t know anything and don’t want to know.”

In general, I sometimes allow myself a sandwich with salted fish in the morning, but my nerves are also not iron and I envy with white envy those who are not prone to swelling during pregnancy ...

Salt is useful and necessary for the life of all living beings. True, its excess, as well as a lack in other things, is fatal in the body. The norm of salt consumption per day is 10-15 grams, the average person exceeds this norm by about 2 times, which cannot positively affect his health, so a salt-free diet will not only help you lose weight, but also bring benefits. It is believed that a person can get the amount of salt necessary for the stable functioning of the body from natural products, and all kinds of sausages, chips, mayonnaise, etc. contribute to disruption of vital processes and become a prerequisite for the appearance of edema, overweight and increased blood pressure. If you completely abandon salt, this will lead to nervous and mental diseases, metabolic disorders, anorexia and osteoporosis. The salt-free diet does not imply a complete rejection of salt, it only encourages you to use it in small amounts at the end of cooking and not to abuse foods containing a lot of salt. A complete rejection of salt is detrimental to the body, so you can’t sit on a salt-free diet for a long time.

The basic rules of a salt-free diet:

1. Eat 5 small meals a day.
2. Steam food and avoid frying.
3. The basic principle of cooking for almost all dishes is that salt should be added at the very end of cooking or already in finished form.
4. Oil should be added to the cooked dish.
5. Use various herbs, garlic and onions in cooking.

Prohibited Products:

everything fried, fatty, spicy, smoked, sour, marinades, pickles, fish and meat broths, pork, lamb, confectionery, nuts, chips, sausages, and other dishes with a high salt content.

Allowed products:

raw and boiled vegetables, cottage cheese, yogurt, skimmed milk, dairy products, fruits, dried fruits, berries, low-fat fish and meat, eggs, vegetable broths, rye and wheat bread, jelly, tea, cereals.

Problems can arise not only for the mother, but also for her baby. Starving, being afraid to get better, is also not necessary. In order to avoid any complications, and the child feels comfortable in the mother's tummy and at the same time receives the necessary nutrients, the fair sex must follow a diet for pregnant women.

The first 12 weeks are the most important, but also quite difficult for a woman. During this period, serious changes take place in her body, because a baby was born in it, which will form and grow within 40 weeks.

In the first trimester, you do not need to increase the calorie content of food. No more than 2200 kcal should be consumed per day. Diet in early pregnancy necessary. It should be based on products containing proteins and vitamins, since they are necessary for the formation of the vital organs of the fetus. At this time, you should eat as much greens as possible, fresh vegetables and fruits, natural juices.

In the 2nd trimester, the fetus is actively growing. The expectant mother should increase the calorie content of food to 2600 kcal. She should do this not at the expense of sweets and other sweets, but at the expense of vegetable fats. A woman is allowed to use 2 tbsp per day. l. vegetable oil. Animal fats (butter, cream, sour cream) should not be on the diet menu for pregnant women.

In the 2nd trimester, do not forget about vitamins. By eating carrots, you can get vitamin A. The lack of vitamin B can be replenished by fruits, potatoes, liver, meat, eggs, cottage cheese, rye flour products.

Many women in recent weeks no longer pay attention to whether they have gained weight or not, but are waiting for only one thing - the birth of a small miracle. Actually this is wrong. Extra pounds during this period are dangerous for mom and baby.

Diet for pregnant women in the 3rd trimester is that food must be consumed as much as possible more often(up to 7 times a day), but servings should be small. In the last three months, you need to reduce the calorie content of the food you eat.

Excess weight can bring a lot of problems to a woman in position, especially during childbirth - high blood pressure, large fetus, oxygen starvation of the baby, weak labor activity. It is very important during pregnancy to control your weight, to fight extra pounds.

Diet for overweight pregnant women does not involve fasting. You just need to properly organize your diet, removing harmful foods from it and adding healthy foods. You should eat more often, but little by little. The amount of food taken should be tightly controlled. No need to snack between meals.

For the development and growth of the child, various useful substances are needed. One of them is proteins. They are necessary not only for the formation of organs and tissues of the baby, but also for the mother herself. For example, they strengthen the immune system of a pregnant woman.

According to the protein diet for pregnant women, the menu of the fair sex should include proteins in the amount of 100-120 g. The following products should be in the daily menu:

• 2 boiled eggs (but not "hard boiled");
• 2 glasses of milk;
• a little cottage cheese;
• a few lettuce leaves (2 cucumbers or another vegetable can be used instead);
• some pistachios or peanuts;
• lean meat;
• seafood;
• a piece of cheese (mozzarella is recommended).

From the diet of a pregnant woman should exclude sweets (chocolate, condensed milk, cakes and pastries, refined sugar), fresh bread, sweet fruits (bananas, melons, grapes), foods with a high fat content.

One of the varieties of the protein technique is protein-vegetable diet for pregnant women. It is quite common among women in position. Here is an approximate menu of a protein-vegetable diet for pregnant women by day:

• 1-2 day: boiled fish, boiled meat, 2-4 glasses of pure water;
• 3-4 day: vegetables and fruits;
• Day 5-6: boiled fish, boiled meat, 2-4 glasses of clean water;
• 7-8 day: vegetables and fruits.

The number of products should be agreed with a dietitian.

Water in the body is retained due to salt. You can avoid this if you follow a salt-free diet for pregnant women. According to her, from your diet you should exclude dishes bought in a store, ordered at a restaurant, containing added salt: canned food, mayonnaise, ketchup, various sauces, seafood, salted fish, sauerkraut, black bread, hard cheese. It is better to cook your own meals. Seasonings containing salt will have to be discarded. Because of this, swelling occurs. The consequences of eating salty foods can be preeclampsia, and placental abruption.

Salt-free diet due to the exclusion of salty foods from the diet is shifting towards vegetable and dairy. It is recommended to eat fruits, vegetables, cereals, dairy products (cheese is an exception).

With this diet, swelling during pregnancy will not occur. They are formed due to the accumulation of fluid in the tissues, which is not excreted from the body due to salt. For swelling, foods are best boiled or steamed. Fried foods are not recommended. Read more about swelling during pregnancy →

Among women in position, the Eigoltz diet is popular. It provides good results. Thanks to this diet, it is possible to maintain weight at the same level, to avoid the appearance of body fat. Women who adhere to this technique give birth on their own and with virtually no complications, do not experience problems with lactation.

The diet for pregnant women of Dr. Eigolts is based on the following principles:

1. The basis of the diet should be fresh vegetables, herbs, fruits, dried fruits, bread made from wholemeal flour;
2. From liquids you can drink milk, cocoa, plain water;
3. The menu should not contain soups (since fluid intake is limited);
4. Eat a small portion of lean meat once a day;
5. Eggs are allowed several times a week;
6. The amount of salt and sugar is limited.

Women in position who have chosen this technique will have to forget about coffee, fast food, fatty meats, smoked meats, pickles, sausages.

Very often, an apple diet is advised to women in a position who suffer from toxicosis. Thanks to it, you can get rid of nausea. In addition, diet promotes health.

There are several options for apple diets for pregnant women. One of them - apple-kefir. Women who choose this method should eat half a green apple every 1-2 hours and drink half a glass of fat-free kefir. You can't add sugar to it. Kefir can be replaced with green tea or still water.

The Dukan Diet is very popular around the world. Her third stage is ideal for pregnant women. According to him, you must adhere to the following recommendations:

• cancel protein Thursday;
• eat not one serving of fruit per day, but two;
• add dairy products to the diet (cottage cheese, yogurt, milk 2% fat).

The Dukan diet for pregnant women allows you to lose extra pounds and keep weight on the same bar.

Difficult and delayed bowel movements are a problem for many pregnant women. A special technique will help to cope with constipation.

A diet for constipation during pregnancy involves the use of the following products: buckwheat, millet and pearl barley, muesli, oat bran, fresh vegetables, fruits and berries (carrots, beets, pumpkins, spinach, lettuce, cabbage, dried fruit compote, apples, apricots , cherries). Do not forget about kefir. This is a very effective remedy for constipation. It is recommended to drink 1 liter of this fermented milk product per day. Forget about constipation will help 1 glass of cold water if you drink it in the morning on an empty stomach.

Following a diet, you will have to give up strong tea, slimy soups, semolina, white bread, wheat bran, polished rice, legumes. Read more about why it is so important to get rid of constipation during pregnancy →

Many women in position are faced with various diseases in which it is necessary to follow a special diet. One of them is pyelonephritis. It is an inflammation in the renal pelvis, which can be caused by various microorganisms.

The diet may include the following foods:

• flour dishes (dietary bread that does not contain salt, pancakes without salt, lean pastries, stale bread made from wheat flour of the second and first grade);
• finely chopped pasta;
• all types of cereals;
• lean meats;
• poultry and fish (without skin);
• dairy products (fresh curdled milk and kefir, whole milk, unleavened cottage cheese, yogurt and sour cream with low acidity and fat content, whole milk);
• soft-boiled eggs, steamed omelettes (no more than 2 times a week);
• fruits and vegetables in raw, baked or boiled form (fresh tomatoes, cucumbers, carrots, lettuce, zucchini, eggplant, apples, pears, grapes are especially recommended);
• drinks (diluted non-acidic juices, weak tea with the addition of milk, decoctions of berries);
• in limited quantities, you can use spices such as cloves, bay leaves, cinnamon, parsley, dill.

With pyelonephritis it is forbidden eat pickled, pickled, smoked, spicy, sour and fatty foods. For example, confectionery with cream, muffins, freshly baked bread, cheeses, mushrooms, legumes, sorrel, radishes, spinach, garlic, onions, mustard, cocoa, alcoholic beverages, coffee, strong tea are not recommended.

4% of pregnant women experience gestational diabetes. This condition is characterized by an increase in blood glucose levels.

If a woman expecting a baby has been diagnosed with this disease, then she should not worry. A special diet for pregnant women with gestational diabetes will be a must. The fair sex with this diagnosis is recommended to eat foods such as potatoes, cereals, fruits.

Although fatty foods should be on the menu, it is best if there is not much of it. Nuts are a good substitute for fat. Fruit can raise glucose levels. The same effect can be achieved if you often eat rice and baked goods.

With gestational diabetes, you will have to forget about sweets for a while, since they are the main enemy of health in this condition. From their use, the level of glucose can increase even more, and this is dangerous.

Diabetes mellitus, unlike gestational diabetes, occurs before pregnancy and does not go away after childbirth. High blood sugar can cause many different problems. The baby may grow too big. Because of this, there will be difficulties in childbirth. In addition, hypoxia (lack of oxygen) may occur. With the right treatment, expectant mothers with diabetes can give birth to a healthy baby. It is very important to follow a diet for pregnant women with diabetes for 40 weeks.

With this disease, it is necessary often eat (at least 6 times a day) and in small portions to avoid a sharp increase in blood sugar.

From your diet, you should exclude simple carbohydrates (jam, sweets, sugar) and limit the intake of complex carbohydrates. They should be no more than 50% of the total amount of food. The remaining 50% must be divided between fats and proteins. The specific menu and the number of calories needed is best discussed with a dietitian.

An unloading diet is a balanced diet that is not aimed at losing weight, but at providing the fetus with useful substances.

Here is a sample diet menu for pregnant women for every day:

• breakfast: 150 gr of light cottage cheese, a cup of coffee or tea, fresh pear;
• second breakfast: 200 grams of yogurt, banana, a cup of fresh blueberries;
• lunch: light vegetable soup, steamed chicken fillet cutlets, fresh cucumber;
• afternoon snack: a small handful of dried fruits and nuts, 3 tbsp. l. light yogurt;
• dinner: a portion of boiled low-fat fish, fresh vegetable salad seasoned with a little olive oil;
• before going to bed: half a glass of yogurt, a few berries of prunes.

It is necessary to arrange several unloading days per week. Thanks to them, you can cleanse the gastrointestinal tract and prevent the appearance of extra pounds. Fasting days can be spent using various products.

Here are a few options for an unloading diet for weight loss for pregnant women (all products should be divided into 6 servings):

1. 800 g of stewed vegetables, 500 g of seafood;
2. 800 g of berries, 400 g of low-fat cottage cheese;
3. 800 grams of fresh vegetables, 400 grams of boiled lean meat.

Salt and sugar should be excluded from the diet. From drinks, non-carbonated water, rosehip broth, tea, unsweetened fruit compote, natural juices diluted with water are recommended.

Unloading diet for pregnant women helps to cope with such an unpleasant phenomenon as toxicosis. It prevents the appearance of extra pounds and has a positive effect on the body of the expectant mother.

In conclusion, it is worth noting that the diet during pregnancy is nutrition that must be agreed with the doctor. The specialist will tell you if you need a diet at all, and if you do, he will prescribe possible drugs, tell you about what foods you can eat, and help you make a weekly diet menu for pregnant women.

The need to see a doctor is explained by the fact that a pregnant woman must be very careful, because not only her health depends on nutrition, but also the health of the baby she carries under her heart.

Women often face the problem of swelling during pregnancy, especially after the 20th week. Most often, gynecologists recommend drinking a minimum amount of fluid to get rid of this problem. However, this is only a mechanical effect on the elimination of the results of disturbances in the functioning of the body, and not the causes of their occurrence. It would be more rational to follow a salt-free diet, which will help to cope with the most serious complications.

A salt-free diet, like all diets in general, is prescribed during pregnancy with one simple goal - to help a woman maintain her health and the health of her baby. All diets are rich in useful substances that ensure the normal functioning of the body of the expectant mother and the development of the fetus. The calorie content of food is observed at a sufficient level, only those dishes and products that can lead to complications during pregnancy and childbirth are excluded from the menu.

A complete refusal to add salt is recommended after the 20th week of pregnancy. Many doctors do not focus on this, and if patients do not have complaints of edema and kidney problems, they completely ignore recommendations about proper nutrition. Unfortunately, such an attitude can lead to the most disastrous consequences, because it is from the 20th week that the endocrine regulation of water-salt metabolism changes, and the fluid begins to linger in the body. Therefore, a salt-free diet is shown to absolutely all expectant mothers.

Do not heed the advice of relatives and friends about the fact that unsalted food is also bad for the body. The daily intake of sodium chloride for a person is 12-15 g, and it is found in foods such as vegetables, fruits, meat, greens, bread and many others.

In fact, the cells and intercellular fluids of these products are nothing more than a saline solution. It is for this reason that you do not have to worry about completely depriving your body of substances useful for it, they will come with food, but only in the necessary, and not in excessive amounts.

It is worth excluding from the menu of the expectant mother:

• all pickles;
• marinades;
• canned food;
• sausages, frankfurters and other semi-finished meat products;
• salted fish;
• caviar;
• canned vegetables;
• smoked meats;
• sauerkraut;
• hard cheese;
• black bread;
• all store-bought sauces;
• mineral water.

You will need to steam or cook all dishes without adding table sea, pink and any other salt. It will enter the body with products that are recommended for use. The diet will consist mainly of vegetable and sour-milk foods, you can also indulge yourself with lean meats and fish. It is worth trying to give up seafood, as they provoke the appearance of allergies in a child.

Following a diet during pregnancy will help to avoid such complications:

• puffiness;
• excess weight gain;
• kidney problems;
• preeclampsia;
• detachment of the placenta;
• abortion;
• difficult childbirth.

Nutrition during a salt-free diet will be fractional, you need to eat 5-6 times a day in small portions and monitor the calorie content of food. Since we will not use salt and products in which it is contained in large quantities at all, we will need to do our own cooking.

Try to eat as many fresh vegetables and fruits as possible, because they contain vitamins and minerals in high concentration. High-fiber cereals are best eaten in the first half of the day, and for protein foods, take the second half. So you can get the necessary energy for daily life and the supply of proteins, which are necessary for the full renewal of tissues and cells, which occurs precisely at night.

The drinking regime does not imply any restrictions, you can take the liquid in the amount you want. Tea, coffee, unsweetened compotes and herbal infusions may also be on the menu. It is best to drink filtered water and avoid mineral water, as it also contains a lot of sodium chloride.

Your personal attending physician can adjust both the menu itself and the composition of allowed and prohibited foods, based on the characteristics of the course of pregnancy and health status. Before you start following a salt-free diet, be sure to consult with him.

Reviews and results of women who have already tried this diet confirm that it not only helps to avoid serious complications, but also has a great effect on appearance, prevents the set of extra pounds and allows you to put your body in order after childbirth in record time.

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Reviews and comments

A pregnant woman is especially charming, despite the superstition that girls take away the beauty of the expectant mother, and boys - a guarantee of future fullness. The sensations experienced by a woman during pregnancy are incomparable. The realization that a little happiness has settled inside turns the whole world upside down. In order for the baby to be born healthy, it is very important to reconsider your gastronomic preferences and pay special attention to nutrition during pregnancy.

Weight gain during pregnancy scares many, however, do not be upset, because the health of an unborn baby depends, in many respects, on what kind of nutrition the pregnant mother has. Therefore, you need to leave your fears and start eating right!

To understand the meaning of proper nutrition, you need to know the consequences of malnutrition and malnutrition during pregnancy for the child.

These are far from all the consequences of protein "starvation", but they are quite enough to appreciate the seriousness of the malnutrition of a pregnant mother.

Since pregnancy is a very responsible matter, you will have to comply certain rules if your health and the health of the future man is important to you.

• Not worth eating for two, the quality and composition of the products used by the mother are more important for the fetus. The need for calories during pregnancy increases by only 20% compared to the normal state of the female body, so you should not increase portions, but it is better to follow the following rule.
• Number of meals need to increase from traditional 3 to 5 or 6. But this does not mean that they will all be dense. Eat small meals, but more often than before pregnancy. Between the main meals, enter light and healthy "snacks" - it can be low-fat yogurt, cottage cheese, fruit or a vegetable salad seasoned with butter.
• Give preference to vegetables and fruits than fatty meat, although it is impossible to completely exclude meat products from the diet. Use lean and dietary meats, such as veal, pork tenderloin, rabbit, turkey.
• The intake of the required amount of vitamins and minerals in the body of a pregnant woman is equally important, so after consulting with your doctor, start taking vitamin complexes for pregnant women, which will provide you and your baby with the necessary trace elements.
• This is the most important rule. Take all the doctor's recommendations regarding nutrition during pregnancy seriously! This will save you from many problems after the birth of a child.

As the fetus grows, the weight of the woman also increases. But excess weight during pregnancy, like a lack of protein, also does not bode well for either the expectant mother or the child, so it is important to adjust the diet and menu for the pregnant mother.

Some products do not have to be excluded, but it is better to reduce their use. The reduction of such products will allow the fetus to develop normally, and the pregnancy of the expectant mother will proceed more comfortably.

Limit the diet of a pregnant mother:

• fried food- it is desirable to replace it with stewed or baked, since fried slows down the process of removing toxins from the body. Products of such processing do not affect the weight for the better.
• Spicy, pickled, salty and fatty retains fluid in the body, which leads to swelling, which not only does not allow you to wear your favorite comfortable shoes, but also causes discomfort, often turning into pain. If you really want salty, it is better to eat a piece of lightly salted herring than a pickled cucumber.
• The use of a large amount Sahara contributes to the violation of carbohydrate balance, and during pregnancy it is especially difficult to trace. Since the fetus is growing so fast, you may not notice that your weight has also increased significantly, but not because of the fetus.
• flour should also be limited or excluded. There is nothing useful either for you or for the child in buns, but they will really help to gain unnecessary weight, but now you absolutely do not need it.
• Limit your use fresh bread, especially black. Tremors in its composition often cause heartburn, and this is very unpleasant. It is better to replace ordinary bread with bran or whole grain. Or eat dried pieces.

Diet menu for pregnant women should include the following products:

• Vegetables and fruits rich in fiber, which is found in significant quantities in cabbage, lettuce, pumpkin, sweet corn, green beans, and also in avocados. Fiber plays an important role in digestion and bowel cleansing, so during pregnancy, you should definitely include it in your diet, especially in the third trimester.
• Fresh colorful vegetables, fruits and berries. They will not only become a source of important trace elements and vitamins, but will also cheer you up with a juicy color.
• oily fish, such as mackerel, herring, tuna contains essential fatty acids omega-3 and omega-6. They are responsible for the immunity of the future baby, his psychomotor state and emotional stability, and also prevent allergic reactions in the child, prolonged labor, bleeding and postpartum depression in the mother.
• Omega 3 and 6 elements, along with fish, contains fish oil and vegetable oils(soy, corn, cedar). Oils must be unrefined (scented).
• Foods Containing Vitamin E, as it helps to absorb fatty acids, so vegetable oils in your menu will come in handy. Such oils should not be subjected to heat treatment, because vitamin E is destroyed when heated.
• Seafood(if there is no intolerance) - a valuable source of such important trace elements as zinc, calcium, phosphorus, sodium, iron. Include them in your diet, and you will get more than half of the nutrients naturally.

A pregnant mother can make a menu for a diet on her own, since the range of allowed products is very wide. Several options for pregnant mothers on every day are presented below:

Tips: Due to the fact that the body of a pregnant woman is subject to constant stress, both external and related to internal adaptation, you need to have breakfast no earlier than an hour after waking up, and have dinner at least 2-3 hours before bedtime. This reduces the risk of nausea and dizziness.

The opinion of experts on nutrition for a pregnant mother can be found in the video:

No wonder doctors divide the entire period of pregnancy into three parts - trimesters. Each of them is characterized by global changes in the development of the fetus, so it is important to follow all the doctor's prescriptions and not miss consultations.

When it comes to nutrition, the foods your body needs in the first and last trimesters are different.

In the first trimester, the embryo turns into a fetus. He actively forms internal organs, so it is important to include in the diet in the early stages of pregnancy foods rich in “building material” for cells - protein:

• meat;
• dairy;
• legumes;
• eggs;
• nuts.

As a rule, by the last trimester, all organs are already formed, and the child is preparing for the birth, quickly gaining weight. During this period, the body is in dire need of calcium, which is involved in the formation of the teeth, bone and nervous system of the fetus, and which the expectant mother “gives” to her baby in large quantities.

Now in the diet menu for a pregnant woman you need to include:

• milk and its derivatives (cheese, unsweetened yogurt);
• nuts (almonds, hazelnuts, hazelnuts);
• fish (sardine, cod).
• fruits (figs, apricots).

These foods are rich in natural calcium, most of which is easily absorbed by the body.

But meat in the last trimester should be limited to avoid ruptures, as it reduces the elasticity of the cervix. You can read more about it in the article Nutrition for pregnant women by trimesters.

Proper nutrition during pregnancy will not only give the baby everything necessary for development, but also fill the mother with the strength that is so necessary to care for the newborn. The happiness of feeling pregnant is incomparable, and the joy of being a mother can outshine the brilliance of all the treasures of the world. So let this joy be born healthy!

Expert commentary, Nadezhda Novikova, obstetrician-gynecologist, Sevastopol:

Nice and well thought out article. However, I want to dispel a little the myth that what a pregnant expectant mother eats is what the baby gets in the womb. To some extent, this is a correct statement. But to a greater extent, it is still suitable for a nursing mother than for a pregnant woman. The baby in the womb receives nutrients through the umbilical cord. He does not eat, for example, your chocolate bar. It feeds on nutrients dissolved in the blood. In order for the baby to receive a sufficient amount of nutrients necessary for its normal development and life, you just need to eat right. Refusal of harmful products is necessary first of all for the expectant mother. What the child needs, he himself will take from the body of the mother.

Question: will there be something for mom? It's no secret that pregnancy is the strongest load on the body. Many pregnant women have problems such as hair loss, brittle nails, and tooth decay. This happens because the mother does not have vitamins and trace elements, because her child takes everything for herself. The goal of the expectant mother should be to replenish the body with vitamins and minerals to the extent that it is enough for both her and the child.

The main weight gain occurs in the third trimester of pregnancy. Therefore, if a pregnant woman is afraid of extra pounds, then it would be advisable to limit the amount of food consumed during this period.

At a gestational age of more than 30 weeks, edema appears in women, which are formed due to fluid retention in the body. This is facilitated by the use of excessively salty foods. If the expectant mother has a tendency to edema, it is necessary to greatly limit the use of pickles. By the way, the use of grapes also provokes the formation of severe edema.

Pregnancy, and especially the first, is a golden time in the life of every woman. And every expectant mother should enjoy this period. If you really want dried roach - do not deny yourself. You can eat quite a bit, in order to get overwhelmed. You should not limit yourself too much in nutrition, remember that after giving birth for the period of breastfeeding, you will generally have to go on a strict diet. If something from the products will bring you joy - then eat to your health! The good mood and well-being of the expectant mother is a guarantee of the birth of a healthy and calm child!

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General rules

Herself pregnancy is directly related to the physiological weight gain of a woman, which is "planned" by the biological program of gestation. The physiological norm of weight gain is due to the weight of the developing fetus, placenta, amniotic fluid, enlarged uterus and additional blood volume, which provides oxygen for the fetus to breathe and nutrients, as well as an increase in the fat layer in the abdomen, mammary glands and thighs, providing " safety" of the fetus.

On average, weight gain over the entire period of pregnancy normally varies between 10-15 kg. The norm in weight gain during pregnancy is quite individual and depends on the weight of the woman before the pregnancy period: with a normal pregnancy weight for the entire period, a woman can gain up to 15 kg; overweight - no more than 11 kg; at obesity- weight gain should not exceed 7 kg. It is important to consider not only the overall weight gain, but also the rate of gain. On average, 40% of the total weight gain occurs in the first half of pregnancy and 60% in the second. The weight of a pregnant woman should increase constantly and evenly, since the normal development of the fetus depends on this.

However, many women, trying to eat in such a way as not to gain weight, still gain more than normal body weight during this period, which increases the risk of:

• late development toxicosis;
• decreased placental blood flow and hypoxia fetus;
• premature aging of the placenta;
• premature birth or overdue pregnancy;
• the occurrence of weakness of labor activity;
• the birth of a large fetus complicating the course pregnancy and the process of childbirth;
• varicose veins;
• increasing the load on the cardiovascular system of a pregnant woman.

The main causes of pathological weight gain are most often: overeating caused by a strong feeling of hunger; changes in the hormonal background (the production of placental lactogen, progesterone, chorionic gonadotropin, prolactin), increasing fat deposition; hypodynamia(low physical activity); non-compliance with the principles of rational nutrition. Therefore, in such cases, pregnant women must be prescribed a special diet for weight loss.

The main principles of nutrition in pathological weight gain are:

• strict control of the calorie content of your menu;
• nutrition in fractional portions (4-5 times a day), avoiding overeating;
• thorough chewing of food;
• proper culinary processing of products;
• exclusion from the diet of foods that increase appetite and increase the excitability of the food center (strong broths, salty and spicy, dishes, spices and seasonings);
• fasting days (after 28 weeks of pregnancy);
• enrichment of the daily diet with foods rich in fiber;
• changing the structure of carbohydrates consumed in the direction of reducing the consumption of simple easily digestible carbohydrates by increasing the consumption of complex carbohydrates;
• limiting the amount of evening food intake and the time of its intake (no later than 2–2.5 hours before bedtime) with the exception of fats.

The calorie content of the daily diet of a pregnant woman with weight gain above the physiological norm should vary within 2200-2500 Kcal, depending on the level of excess body weight from the norm, the duration of pregnancy and the condition of the fetus.

The daily diet for weight loss of a pregnant woman with a normal weight includes 110-120 g of proteins (of which 70-90 g of animal proteins, which come from the consumption of lean meat and fish, cottage cheese, milk, dairy products, chicken eggs), 80- 100 g of fats (of which 20-30 g of vegetable fats) and 300-350 g of carbohydrates.

The diet excludes all fatty and fried foods, pickles, smoked meats, sweet carbonated drinks; Preference should be given to lean red meats, poultry and fish. To the maximum, products containing simple carbohydrates (sugar, jams, preserves, honey), confectionery and yeast baked goods are excluded, replacing them with products containing complex carbohydrates (fresh vegetables, fruits, cereals, dried fruits).

To reduce weight in the diet, it is necessary to reduce salt intake to 5 g / day, since salt contributes to fluid retention in the body and the appearance of edema. Fully salt-free diet for pregnant women, especially during the hot season, it is not recommended, because it can lead to a violation of the water-salt balance in the body.

Foods that stimulate appetite (onion, garlic, spices, spices), delicacies, canned food, snacks, alcohol-containing drinks are excluded. It is necessary to drink liquid in sufficient quantities (1.5-2 liters per day), avoiding strong coffee and tea. Special temperature conditions for dishes and methods of culinary processing of products (with the exception of frying) are not required. If a pregnant woman has an allergic reaction to any food in the diet, a hypoallergenic diet is prescribed with the exclusion of highly allergenic foods, according to the woman's allergic profile (list of allergens).

With a rapid increase in body weight, it is recommended to do unloading one day a week. On a fasting day, you should eat fractionally - up to six times a day, without adding salt and sugar to the diet. As a drink, use plain purified water, rosehip infusion, weak tea. Below are options for unloading days for pregnant women with increased body weight:

• 1.5 liters of any fermented milk drink without fruit additives and sugar;
• 500 g low-fat cottage cheese;
• 400 g of lean boiled meat or fish and 500 g of fresh vegetables;
• 250 buckwheat kernels, boiled without salt.

Pathological weight gain during the period pregnancy.

In the diet during pregnancy with a body weight exceeding the norm, it is necessary to introduce first courses in the form of weak and low-fat vegetable, meat and fish broths and soups with the addition of cereals or potatoes in a volume of not more than 200 ml / day. From meat products, lean varieties of red meat (veal, beef), rabbit, and poultry meat (turkey, chicken) are recommended. The content of meat dishes in the daily diet should not exceed 150 g. Meat dishes are recommended to be steamed, baked in the oven, after preliminary boiling.

It is recommended to cook steam cutlets and puddings, meat rolls, meatballs, meat and vegetable zrazy. Daily intake of seafood and fish dishes from low-fat varieties of fish (perch, cod) should be about 150 g, from which it is better to cook meatballs, steamed fish cakes, rolls with vegetables, fish puree. From fats, vegetable oils must be present in the diet.

Be sure to include in the diet of whole milk in the amount of 200 ml / day and various dairy (sour-milk) products with a low fat content. Consumption of bread and flour products should not exceed 100-150 g per day. Preference should be given to yesterday's rye bread or bran bread, wholemeal bread, lean liver or biscuit. The diet includes chicken eggs (1-2 per week), preferably in the form of steam omelettes or soft-boiled.

Pasta (vermicelli, spaghetti, noodles) is best used in soups, and for side dishes, give preference to cereals from various cereals. In the diet of a pregnant woman with increased body weight, vegetables and fruits (tomatoes, bell peppers, various varieties of cabbage, cucumbers, zucchini, pumpkin, carrots) should occupy a large proportion, both raw and processed. Parsley, dill, lettuce, green onions are used as seasonings for main dishes.

From drinks in the diet, it is necessary to include weak tea with milk, rosehip broth, unsweetened fruit and berry compotes, diluted juices-purees from various berries and fruits, non-carbonated mineral water.

Vegetables and greens

zucchini 0.60.34.624 cauliflower 2.50.35.430 potatoes 2.00.418.180 carrots 1.30.16.932

Fruit

apricots 0.90.110.841 watermelon 0.60.15.825 melon 0.60.37.433 nectarine 0.90.211.848 peaches 0.90.111.346 apples 0.40.49.847

Berries

strawberry0.80.47.541raspberry0.80.58.346

Cereals and cereals

buckwheat (ground kernel)12,63,362,1313oat flakes11,97,269,3366barley9,31,173,7320white rice6,70,778,9344barley groats10,41,366,3324

Confectionery

marshmallow 0.80.078.5304 meringue 2.620.860.5440 marshmallow 0.50.080.8310

Raw materials and seasonings

milk sauce2,07,15,284

Dairy

milk 3,23,64,864 kefir 2% 3,42,04,751 cream 15% (low fat) 2,315,03,6161 sour cream 15% (low fat) 2,615,03,0158 curdled milk 2,92,54,153

Cheese and cottage cheese

cottage cheese 1.8% (low fat)18,01,83,3101

Meat products

boiled beef25.816.80.0254beef liver17.43.10.098boiled beef tongue23.915.00.0231boiled veal30.70.90.0131rabbit21.08.00.0156

Bird

boiled chicken25,27,40,0170turkey19,20,70,084

Eggs

chicken eggs12,710,90,7157

Fish and seafood

salmon caviar granular32,015,00,0263

Oils and fats

butter0.582.50.8748 melted butter0.299.00.0892

Soft drinks

mineral water0,00,00,0-

Juices and compotes

apricot juice0.90.19.038carrot juice1.10.16.428pumpkin juice0.00.09.038

Wholly or partially restricted products

Fatty meat broths, white bread, muffins, all fatty meats, sausages, sausages, dumplings, canned food, smoked meats, fatty varieties of sea and river fish, canned fish, salted fish, crab sticks are excluded from the diet. The intake of flour sweets, chocolate, ice cream, sweets, cakes and pastries, jams, jams, honey, sugar is limited. It is not allowed to include confectionery fats, mayonnaise in the diet.

Peas, beans, lentils, semolina, spicy and smoked cheese should be limited in the diet. Butter is limited to 15 g / day. Limited use of green peas, radishes, beets.

Condensed milk, fast food, as well as products with a high content of dyes and preservatives (processed cheese, yogurt, curd mass) are excluded from the diet.

From fruits it is necessary to exclude grapes and bananas. It is forbidden to use any sweeteners, drink carbonated drinks, strong tea and coffee, alcohol.

Vegetables and greens

leguminous vegetables9,11,627,0168carrots1,30,16,932beets1,50,18,840pumpkins1,30,37,728horseradish3,20,410,556

Fruit

bananas1,50,221,895

Berries

grapes0,60,216,865

Cereals and cereals

semolina10,31,073,3328

Bakery products

white bread crackers11,21,472,2331

Confectionery

jam0,30,263,0263jelly2,70,017,979candy4,319,867,5453

Ice cream

ice cream3,76,922,1189

Raw materials and seasonings

mustard5,76,422,0162ketchup1,81,022,293mayonnaise2,467,03,9627honey0,80,081,5329ground black pepper10,43,338,7251sugar0,00,099,7398

Meat products

fried pork11,449,30,0489 raw-smoked pork brisket7,666,8-632

Sausages

w/smoked sausage28,227,50,0360wurned/dried sausage24,138,31,0455pork sausages11,830,80,0324

Bird

fried chicken26.012.00.0210smoked chicken27.58.20.0184duck16.561.20.0346goose16.133.30.0364

Fish and seafood

dried fish17.54.60.0139smoked fish26.89.90.0196canned fish17.52.00.088

Oils and fats

creamy margarine 0.582.00.0745 animal fat 0.099.70.0897 cooking fat 0.099.70.0897

Soft drinks

mineral water 0.00.00.0-coffee with milk and sugar 0.71.011.258 black tea with milk and sugar 0.70.88.243

Juices and compotes

kissel0.20.016.768rosehip juice0.10.017.670

* data are per 100 g of product

Menu (Power Mode)

The menu is compiled on the basis of a list of permitted, prohibited and partially restricted foods, taking into account the calorie content of the diet and ensuring physiologically complete nutrition. There are no special requirements for the diet and culinary processing of products.

Pregnancy is not a reason to eat everything because you want "something like that." At this time, more than ever, you need to monitor your diet and give up:

• any sausages - there is definitely nothing useful for the baby in them;
• confectionery. You can eat one cake every few days, but no more. Sweet cravings can be satisfied with more healthy and natural goodies;
• fried and fatty- extra load on the body is now useless;
• salted, pickled fish, other pickles and marinades. At the beginning of pregnancy, they can be eaten with caution, and in the third trimester they must be completely removed from the menu;
• coffee and alcohol, for known reasons. Coffee tones the muscles and acts excitingly, alcohol adversely affects the fetus;
• soda. There is nothing necessary and useful for the body of a pregnant woman in it, so they should be excluded.

• rich in calcium: cottage cheese, kefir, fermented baked milk;
• protein foods, in particular all varieties of fish, lean meat (rabbit, chicken, turkey, beef);
• fresh vegetables and fruits;
• various cereals. The menu can have all sorts of recipes for cooking cereals;
• bread in moderation (2-5 portions per day).

When do pregnant women need a salt-free diet?

In the first trimester, there is no need to be afraid of any edema. On the contrary, the expectant mother should focus on proper and nutritious nutrition. Often it is in the first trimester, most often during toxicosis, that one is drawn to salty. This is because the woman's body begins to secrete progesterone in an increased amount. The hormone, working to maintain pregnancy, relaxes the muscles and, accordingly, the blood vessels. Consequently, the pressure decreases, nausea and tends to sleep. It is salt in the body that retains fluid, and the pressure returns to normal. Of course, you don’t need to fly into salty. You should eat as usual. But a salt-free diet at this time can only do harm.

In the second trimester, most women do not yet experience swelling. In view of this, there is no need for any diet. Menu adjustment is possible if the expectant mother suffers from chronic diseases. When it comes to salt, it's time to start undersalting your food a little.

A salt-free diet for pregnant women is usually prescribed in the third trimester. The reason for this may be swelling. Such a violation in the body can be fraught with preeclampsia or even placental abruption. Therefore, edema must be taken seriously and eliminated in time.

If weight gain per week exceeds 350 - 500 g, then 90% of this is due to edema. You can control your weight at home. Weighing is desirable to carry out at the same time of day, in the same clothes.

The basic principles of a salt-free diet during pregnancy

A salt-free diet means the exclusion of all prohibited foods and the consumption of dishes that are prepared without salt. The duration of the diet for pregnant women is only 1-2 days. No more. A good prevention of edema can be a salt-free diet, used once a week.

On a salt-free diet, in addition to the list of non-recommended foods, are:

• baking and confectionery;
• pickles and marinades;
• stews and pates, semi-finished products, any preservation, including sweet, if it is bought in a store;
• purchased sauces, ketchup and mayonnaise;
• various seasonings with salt;
• it is advisable not to eat bananas and potatoes these days;
• you should refrain from eating hard cheese and black bread.

It must be remembered that salt plays an important role for a pregnant woman, because, along with other trace elements and minerals, it ensures the smooth functioning of the body. Therefore, mindlessly sit down on a long-term salt-free diet is not worth it.

First of all, in the third trimester, you need to bet on the correct and balanced menu:

• consume calcium-rich dairy products: include them in the diet of 100 g three times a day;
• do not disregard foods containing iron: fruits (especially apples), a variety of meats (except pork and lamb), buckwheat;
• daily eat at least one of the products (100 g) containing folic acid: green salad, cabbage, including broccoli, legumes, carrots and pumpkin. Also rich in vitamin B9 are melons, apricots, oranges, liver and eggs;
• every day, eat about 100 grams of foods that contain vitamin C: oranges, currants, raspberries, onions, rose hips, kiwi;
• in the morning it is better to eat protein foods (meat, eggs, etc.), and in the evening - lighter: vegetables, fruits, cereals;
• do not mix first and second courses;
• it is better to cook food for a couple or in the oven / slow cooker.

The basic principle of a salt-free diet during pregnancy is to eat unsalted foods in small portions and at least 5 times a day.

Salt-free day menu for pregnant women

• Morning: porridge from any cereal (about 100 g), scrambled eggs or scrambled eggs from 2 eggs, cottage cheese (100 g). You can drink any drink. Morse is good.
• Snack: 100 - 150 grams of yogurt and fruit.
• Lunch number 1: soup with a piece of bread, 70 grams of dried fruit, tea (sugar to taste).
• Lunch number 2: 200 - 300 grams of boiled or baked meat (except for pork and lamb). You can replace the same amount of baked fish (any). Salad of vegetables, you can add legumes. Compote.
• Snack: about 100 gr to choose from: dried fruits, nuts, baked apples.
• Evening: vegetable soup or vegetable stew and a portion of bread, fruit or smoothie. Any drink to taste (you can drink a rosehip broth). After 2 hours, you can eat an apple, drink a glass of kefir.