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What foods help baby grow in womb


10 Healthy Foods to Eat When Pregnant

There’s nothing like finding out you’re pregnant to encourage better eating habits. After all, your body is going through big changes, and both you and baby need a full dose of vitamins and nutrients to stay well and strong. But what counts as healthy food for pregnancy? Don’t worry—we’ve got you covered. Here are 10 of the best foods to eat when pregnant, and why.

What it’s got: Whether you like them fried, scrambled, hard-boiled or served as an omelet, eggs are the gold standard for prenatal protein. They also happen to be a great source of folate, iron and choline.

Why it’s good for both of you: Not only are eggs a relatively cheap, versatile and convenient source of protein, but they contain choline too. Never heard of that last one? Choline is critical to fetal brain development and reduces the risk of neural tube defects, such as spina bifida. But to reap the benefits, you’ll have to eat the whole thing, since choline is contained in the yolk (so forget the egg-whites-only order). Bonus: Give baby a brain boost by buying eggs fortified with omega-3s.

Sweet Potatoes

What it’s got: Don’t just save these guys for Thanksgiving—sweet potatoes are full of nutritious fiber, vitamin B6, potassium (even more than bananas have!), vitamin C and iron, as well as copper and beta-carotene.

Why it’s good for both of you: Sure, other foods on our list offer many of the same nutrients, but we’re singling out sweet potatoes for their beta-carotene, an antioxidant that your body converts to vitamin A. And as you may recall, vitamin A plays an important role in the development of baby’s eyes, bones and skin. These orange spuds are also a great way to meet your iron quota, and also contain copper, a mineral that helps your body absorb iron. So swap in sweet potatoes for your usual sides; they’re great mashed, baked or French-fried (um, yum!).

What they’ve got: This crunchy (and convenient) snack is full of healthy fats (including those brain-boosting omega-3s we mentioned earlier), protein, fiber and a variety of vitamins and minerals. Plus, noshing on nuts will help make a dent in the 350 milligrams of magnesium you’re supposed to get now that you’re preggers.

Why they’re good for both of you: Munching on magnesium-rich foods helps reduce the risk of premature labor and aids in the development of baby’s nervous system. A cup of sliced almonds contains nearly 250 mg of magnesium, so keep a stash in your purse for a convenient prenatal power snack. Cravings control: If you feel like a bottomless pit these days, try noshing on pistachios with shells. They have slightly less magnesium (150 mg per cup), but they take longer to eat, giving your body more time to register that it’s full.

Beans and Lentils

What they’ve got: If you’re not a big meat eater (or one at all), beans and lentils are great sources of protein and iron, as well as folate, fiber and calcium. And beans (especially baked ones) are also bursting with zinc.

Why they’re good for both of you: Beans boast a bunch of the baby- and mom-friendly minerals found in animal products, so they’re a great option for vegetarian and vegan moms-to-be. Beans are also rich in zinc, an essential mineral that’s linked to a lower risk for preterm delivery, low birth weight and prolonged labor. Beans bother your stomach? Other great sources of zinc include meat, chicken, milk, fortified cereals, cashews, peas, crab and oysters (just don’t eat them raw!).

Lean Meat

What it’s got: Sure, you know it’s a great source of protein, but lean beef and pork are also packed with iron and B vitamins.

Why it’s good for both of you: Your body needs a lot more protein now (about 25 extra grams a day) to help baby grow and to ensure that her muscles develop properly. Same goes for iron: Not getting enough of this mineral can impair baby’s growth and increase the risk for preterm delivery and low birth weight. Iron is important for mom, too—it’s necessary for red blood cell formation (to prevent anemia). During pregnancy, your blood volume increases, so you’ll need to up your iron intake (to around 27 milligrams a day). Bonus: Meat supplies a hefty dose of vitamins B6, which helps baby’s tissue and brain growth while easing mom’s morning sickness, and B12, which helps maintain healthy nerves and red blood cells.

Orange Juice

What it’s got: Down a glass of OJ in the morning to fill up on folate, potassium and, of course, vitamin C.

Why it’s good for both of you: You’ve probably heard a lot of buzz about folate and folic acid (the synthetic form that you get in supplements and fortified foods), and with good reason: It’s a necessary nutrient for preventing certain birth defects early on in pregnancy, and for ensuring a healthy pregnancy after that, so try to get the recommended 400 micrograms a day. The potassium in OJ is important for keeping your muscle function, metabolism and overall health in check. Like iron, pregnant women need to consume more potassium because of their expanding blood volume. And as you already know, orange juice is an excellent source of vitamin C, which, in addition to fighting colds, helps your body better absorb iron and keeps both your and baby’s teeth and bones healthy.

You can also get your vitamin C from broccoli, tomatoes, strawberries, red peppers and a variety of citrus fruits, including another prenatal power food: mangoes, which are packed with more than 20 different vitamins and minerals. Bonus: Opt for OJ that’s fortified with vitamin D, which increases blood circulation in the placenta and aids in calcium absorption so baby will have stronger bones.

Yogurt

What it’s got: Surprise! Plain yogurt actually contains slightly more calcium than milk. Plus, it’s got essential bone-building nutrients, including protein, B vitamins and zinc.

Why it’s good for both of you: Calcium is essential for keeping your bones and teeth healthy and helping baby to develop his, and skimping on this key nutrient could put you both at risk. Expectant moms should get 1,000 mg of calcium a day to reduce the risk of low birth weight and preterm delivery. If your calcium count comes up short, your body will take the calcium baby needs from your bones, putting you at greater risk for osteoporosis later on. Bonus: Snack on Greek yogurt topped with fruit for double the protein (and fiber) punch.

Oatmeal

What it’s got: Those oats are filled with fiber, protein and vitamin B6.

Why it’s good for both of you: Start your morning off right with a nice big bowl of oatmeal. Whole grains are great for keeping your energy levels up, especially if morning sickness has you feeling a bit drained. Plus, all that fiber will help with another pregnancy pleasantry: constipation. But the benefits don’t just stop with mom. This convenient breakfast dish (yep, the instant kind is great too!) also contains protein and vitamin B6, both of which are important for baby’s development. Bonus: Look for a variety that’s fortified with iron, B vitamins and folic acid.

Leafy Greens

What it’s got: You had to know these guys were gonna make the list. Chock-full of antioxidants and nutrients, dark-green veggies—including spinach, asparagus, broccoli and kale—should be on everyone’s pregnancy grocery list.

Why it’s good for both of you: These superfoods are especially important for moms-to-be and developing babies. That’s because, in addition to all those antioxidants, leafy greens supply calcium, potassium, fiber, folate and vitamin A. Not exactly craving asparagus or spinach? Oranges are also a great source of vitamin A.

Salmon

What it’s got: This oily fish is an excellent source of omega-3 fatty acids and protein.

Why it’s good for both of you: Forget about preordering Baby Einstein DVDs to give baby a brain-boost—just incorporate salmon into your diet over the next nine months. The omega-3 fatty acids (aka DHA and EPA) in fish help baby’s brain to develop, and higher levels of DHA in newborns have even been associated with higher IQs, advanced motor skills and fewer neurological problems later on. Omega-3s are good for the development of baby’s eyes too, and salmon is also a great source of lean protein for moms-to-be. Worried about seafood? Salmon is low in mercury and considered safe for expectant moms, but limit your intake to two to three servings of four ounces or less each week to be safe. Just not feeling fish right now? Snack on walnuts and almonds.

The Bump experts: Elizabeth Ward, RD ExpecttheBestPregnancy.com; Maria Pari-Keener, RD, founder of Maternal Health Matters, an NYC practice offering prenatal and postnatal counseling.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.

Pregnancy Diet: 13 Foods to Eat While Pregnant

Pregnant? Hangry? Looking for a snack that will make your tummy and your baby happy? You’re probably hearing it a lot: Eating nutritious foods while pregnant is essential.

We’re here to make your pantry into a one-stop shop of healthy and delicious foods that will give your baby the best start to life.

When building your healthy eating plan, you’ll want to focus on whole foods that give you higher amounts of the good stuff you’d need when not pregnant such as:

  • protein
  • vitamins and minerals
  • healthy types of fat
  • complex carbohydrates
  • fiber and fluids

Here are 13 super nutritious foods to eat when you’re pregnant to help make sure you’re hitting those nutrient goals.

During pregnancy, you need to consume extra protein and calcium to meet the needs of your growing little one. Dairy products like milk, cheese, and yogurt should be on the docket.

Dairy products contain two types of high-quality protein: casein and whey. Dairy is the best dietary source of calcium, and provides high amounts of phosphorus, B vitamins, magnesium, and zinc.

Yogurt, especially Greek yogurt, contains more calcium than most other dairy products and is especially beneficial. Some varieties also contain probiotic bacteria, which support digestive health.

If you’re lactose intolerant, you may also be able to tolerate yogurt, especially probiotic yogurt. Check with your doctor to see if you can test it out. A whole world of yogurt smoothies, parfaits, and lassi could be waiting.

This group of food includes lentils, peas, beans, chickpeas, soybeans, and peanuts (aka all kinds of fabulous recipe ingredients!).

Legumes are great plant-based sources of fiber, protein, iron, folate, and calcium — all of which your body needs more of during pregnancy.

Folate is one of the most essential B vitamins (B9). It’s very important for you and baby, especially during the first trimester, and even before.

You’ll need at least 600 micrograms (mcg) of folate every day, which can be a challenge to achieve with foods alone. But adding in legumes can help get you there along with supplementation based on your doctor’s recommendation.

Legumes are generally very high in fiber, too. Some varieties are also high in iron, magnesium, and potassium. Consider adding legumes to your diet with meals like hummus on whole grain toast, black beans in a taco salad, or a lentil curry.

Sweet potatoes are not only delicious cooked about a thousand ways, they’re also rich in beta carotene, a plant compound that is converted into vitamin A in your body.

Vitamin A is essential for baby’s development. Just watch out for excessive amounts of animal-based sources of vitamin A, such as organ meats, which can cause toxicity in high amounts.

Thankfully, sweet potatoes are an ample plant-based source of beta carotene and fiber. Fiber keeps you full longer, reduces blood sugar spikes, and improves digestive health (which can really help if that pregnancy constipation hits).

For a fab brekky, try sweet potatoes as a base for your morning avocado toast.

Smoked on a whole wheat bagel, teriyaki grilled, or slathered in pesto, salmon is a welcome addition to this list. Salmon is rich in essential omega-3 fatty acids that have a host of benefits.

These are found in high amounts in seafood, and help build the brain and eyes of your baby and can even help increase gestational length.

But wait: Have you been told to limit your seafood intake due to the mercury and other contaminants found in high mercury fish? You can still eat fatty fish like salmon.

Here are the high mercury fish to avoid:

  • swordfish
  • shark
  • king mackerel
  • marlin
  • bigeye tuna
  • tilefish from the Gulf of Mexico

Plus, salmon is one of the very few natural sources of vitamin D, which is lacking for most of us. It’s important for bone health and immune function.

Those incredible, edible eggs are the ultimate health food, as they contain a little bit of almost every nutrient you need. A large egg contains about 80 calories, high-quality protein, fat, and many vitamins and minerals.

Eggs are a great source of choline, a vital nutrient during pregnancy. It’s important in baby’s brain development and helps prevent developmental abnormalities of the brain and spine.

A single whole egg contains roughly 147 milligrams (mg) of choline, which will get you closer to the current recommended choline intake of 450 mg per day while pregnant (though more studies are being done to determine if that is enough).

Here are some of the healthiest ways to cook eggs. Try them in spinach feta wraps or a chickpea scramble.

No surprise here: Broccoli and dark, green vegetables, such as kale and spinach, pack in so many of the nutrients you’ll need. Even if you don’t love eating them, they can often be squirreled into all kinds of dishes.

Benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. They’re a bonanza of green goodness.

Adding in servings of green veggies is an efficient way to pack in vitamins and fend off constipation due to all that fiber. Vegetables have also been linked to a reduced risk of low birth weight.

Try this kale eggs Florentine recipe or blend some spinach into a green smoothie and you won’t even know it’s in there.

Lean beef, pork, and chicken are excellent sources of high-quality protein. Beef and pork are also rich in iron, choline, and other B vitamins — all of which you’ll need in higher amounts during pregnancy.

Iron is an essential mineral that is used by red blood cells as a part of hemoglobin. You’ll need more iron since your blood volume is increasing. This is particularly important during your third trimester.

Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia, which increases the risk of low birth weight and other complications.

It can be hard to cover your iron needs with meals alone, especially if you develop an aversion to meat or are vegetarian or vegan. However, for those who can, eating lean red meat regularly may help increase the amount of iron you’re getting from food.

Pro tip: Pairing foods that are rich in vitamin C, such as oranges or bell peppers, along with iron-rich foods may also help increase absorption.

Toss some vitamin C-rich tomato slices on that turkey burger or whip up this steak and mango salad.

Berries hold a lot of goodness in their tiny packages like water, healthy carbs, vitamin C, fiber, and antioxidants.

Berries have a relatively low glycemic index value, so they should not cause major spikes in blood sugar.

Berries are also a great snack, as they contain both water and fiber. They provide a lot of flavor and nutrition, but with relatively few calories.

Some of the best berries to eat while pregnant are blueberries, raspberries, goji berries, strawberries, and acai berries. Check out this blueberry smoothie for some inspiration.

Unlike their refined counterparts, whole grains are packed with fiber, vitamins, and plant compounds. Think oats, quinoa, brown rice, wheat berries, and barley instead of white bread, pasta, and white rice.

Some whole grains, like oats and quinoa, also contain a fair amount of protein. They also hit a few buttons that are often lacking in pregnant people: B vitamins, fiber, and magnesium.

There are so many ways to adds whole grains to any meal, but we’re especially liking this quinoa and roasted sweet potato bowl.

Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids. This makes them taste buttery and rich — perfect for adding depth and creaminess to a dish.

They’re also high in fiber, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E, and vitamin C.

Because of their high content of healthy fats, folate, and potassium, avocados are a great choice during pregnancy (and always).

The healthy fats help build the skin, brain, and tissues of your little one, and folate may help prevent neural tube defects, developmental abnormalities of the brain and spine such as spina bifida.

Potassium may help relieve leg cramps, a side effect of pregnancy for some women. In fact, avocados contain more potassium than bananas.

Try them as guacamole, in salads, in smoothies, and on whole wheat toast, but also as a substitute for mayo or sour cream.

Dried fruit is generally high in calories, fiber, and various vitamins and minerals. One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form.

One serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron, and potassium.

Prunes are rich in fiber, potassium, and vitamin K. They’re natural laxatives and may be very helpful in relieving constipation. Dates are high in fiber, potassium, iron, and plant compounds.

However, dried fruit also contains high amounts of natural sugar. Make sure to avoid the candied varieties, which contain even more sugar.

Although dried fruit may help increase calorie and nutrient intake, it’s generally not recommended to consume more than one serving at a time.

Try adding a small portion to a trail mix with nuts and seeds for an on-the-go protein- and fiber-filled snack.

Fish liver oil is made from the oily liver of fish, most often cod. It’s rich in the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development.

Supplementing with fish oil may help protect against preterm delivery and may benefit fetal eye development.

Fish liver oil is also very high in vitamin D, of which many people don’t get enough. It may be highly beneficial for those who don’t regularly eat seafood or supplement with omega-3 or vitamin D.

A single serving (1 tablespoon or 15 milliliters) of fish liver oil provides more than the recommended daily intake of omega-3, vitamin D, and vitamin A.

However, it’s not recommended to consume more than one serving per day, as too much preformed vitamin A can be dangerous for your baby. High levels of omega-3 may also have blood-thinning effects.

Low mercury fish like salmon, sardines, canned light tuna, or pollock can also help get you to your omega-3 goals.

Say it with me: We all have to stay hydrated. And pregnant folks especially. During pregnancy, blood volume increases by about 45 percent.

Your body will channel hydration to your baby, but if you don’t watch your water intake, you may become dehydrated yourself.

Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood, and reduced memory.

Increasing your water intake may also help relieve constipation and reduce your risk of urinary tract infections, which are common during pregnancy.

General guidelines recommend that pregnant women drink about 80 ounces (2.3 liters) of water daily. But the amount you really need varies. Check with your doctor for a recommendation based on your specific needs.

Keep in mind that you also get water from other foods and beverages, such as fruit, vegetables, coffee, and tea.

Pro tip: Try keeping a reusable water bottle on hand so that you can quench your thirst throughout the day.

Your growing baby is just waiting to slurp up all those nutrient-dense foods from a well-rounded eating plan of whole grains, fruits and veggies, lean proteins, and healthy fats.

There’s a whole world of delicious options that give you and your baby everything you’ll need. Keep your healthcare team informed of your eating choices and let them guide you on a plan with any necessary supplements.

This list should be a good start towards a healthy, well-nourished pregnancy.

Quick tips for foods to eat when pregnant
  • Dairy products, especially yogurt, are a great choice. They help you meet increased protein and calcium needs.
  • Legumes are super sources of folate, fiber, and many other nutrients. Folate is a very important nutrient during pregnancy.
  • Sweet potatoes are an excellent source of beta carotene, which your body transforms into vitamin A. Vitamin A is important for the growth and differentiation of cells in your growing baby.
  • Salmon contains the essential omega-3 fatty acids EPA and DHA, which are important for brain and eye development in your growing baby. It’s also a natural source of vitamin D.
  • Whole eggs are incredibly nutritious and a great way to increase your overall nutrient intake. They also contain choline, an essential nutrient for brain health and development.
  • Broccoli and leafy greens contain most of the nutrients that you’ll need. They’re also rich in fiber, which may help prevent or treat constipation.
  • Lean meat is a good source of high-quality protein. Beef and pork are also rich in iron, choline, and B vitamins, all of which are important nutrients during pregnancy.
  • Berries contain water, carbs, vitamin C, fiber, vitamins, antioxidants, and plant compounds. They may help you increase your nutrient and water intake.
  • Whole grains are packed with fiber, vitamins, and plant compounds. They’re also rich in B vitamins, fiber, and magnesium.
  • Avocados contain high amounts of monounsaturated fatty acids, fiber, folate, and potassium. They may help relieve leg cramps, too.
  • Dried fruit may be highly beneficial for pregnant women since they’re small and nutrient-dense. Just make sure to limit your portions and avoid candied varieties, to prevent excess sugar intake.
  • Drinking water is important as your blood volume increases during pregnancy. Adequate hydration may also help prevent constipation and urinary tract infections.

What foods make the baby gain weight in the womb

During the period of intrauterine development, the fetus is completely dependent on the mother's lifestyle. A woman throughout her pregnancy is obliged to monitor her health, give up bad habits and carefully consider nutrition. The correct diet, filled with a sufficient amount of vitamins and minerals, is switched at the planning stage. What and how much should a pregnant woman eat so that the child does not lack nutrients, and his body weight remains within the normal range?

Contents [ show ]

  • How the diet of a pregnant woman affects the weight gain of the fetus
  • What foods affect the weight gain of the child in the womb
  • What should be the mother's menu
    • Diet of the expectant mother by trimesters
    • What to eat with a lack of mass body weight of the fetus
    • Diet for overweight fetus
  • Does a strong weight gain of a pregnant woman affect the fetus
  • To summarize

How does the diet of a pregnant woman affect fetal weight gain

It is important to eat right at any stage of life. But pregnancy is a special period for a woman when the body needs a balanced menu. All foods that the expectant mother eats have a direct impact on the development of the fetus and an increase in its anthropometric indicators.

In general, a pregnant woman's diet is not much different from a normal healthy diet. It is recommended to increase the total calorie content by no more than 300 kcal and eat fractionally. Eating in small portions 5-6 times a day, the mother provides the fetus with a constant supply of useful trace elements.

If a woman eats little and limited food during pregnancy, a mechanism is “launched” in the child's body that is responsible for the maximum assimilation of micronutrients from a minimum amount of food. This is fraught with the threat of obesity in adulthood - in conditions of sufficient food, the body will consume substances in such a way that they are not enough.

Why does the weight of the baby in the womb depend on what and how much the mother eats? Child and maternal organisms are inextricably linked from the moment of the birth of a new life until childbirth. Whatever a woman eats, her child gets. With a lack of nutrients, the baby does not gain weight, its internal organs and systems do not develop according to the standards. If a pregnant woman abuses fatty, high-calorie foods or fast food, the fetus accumulates subcutaneous fat too quickly, which is fraught with serious complications during childbirth.

What foods affect the baby's weight gain in the womb

Many pregnant women only hear from their doctor about the need to change their diet when the scale shows a large increase or after detecting an increase in blood glucose levels. If a woman does not gain weight or her weight does not increase according to the standards with each week of pregnancy, gynecologists are in no hurry to sound the alarm. Note that both states are invalid. During the gestation period, a woman is obliged to monitor her diet in order to avoid health problems - both her own and the baby she is carrying.

To avoid excessive weight gain by the fetus, the expectant mother will have to give up a number of unhealthy and high-calorie foods. In the "black list":

  • fast food: french fries, hamburgers, pizza and other types of fast food;
  • chips, crackers, snacks;
  • smoked products;
  • preserves and preserves;
  • pastries, baked goods and sweets in large quantities;
  • semi-finished products.

Avoid high salt intake during pregnancy. Salty food causes water retention, which leads to an increase in the load on the kidneys. This causes swelling, increased pressure and other health problems for the mother and child.

What should be the mother's menu

Expectant mother must be responsible for the preparation of the daily diet. If a woman does not receive enough nutrients from food, this is fraught with nutritional deficiencies for the fetus. Because of this, during the gestation period, the child is more susceptible to the development of autoimmune reactions, in the future he is threatened with metabolic problems. The task of the mother is to provide the fetus with all the conditions for stable weight gain and development. In addition, the weight gained by the mother and the fetus depends on how safely, quickly and easily the birth will take place.

Nutritional deficiency is a protein-energy deficiency that negatively affects the development and functioning of all systems of the human body.

During pregnancy, a woman should eat for two. The menu is thought out so that daily food covers the daily need for valuable substances.

Minerals Norm, mg
Copper 230003
I trimester

Until the 13th week, the body adapts to the new state. A woman feels tired, her mood is constantly changing, her appetite disappears or increases. Under the influence of hormones, taste preferences change, an acute reaction to pungent odors appears. Often in the first trimester, a pregnant woman feels constant discomfort due to toxicosis.

It is extremely important in the first weeks of pregnancy to take care of a balanced diet. Within three months, the foundation for the health of the crumbs is laid. Mom needs to get enough vitamins, minerals and other trace elements that will help the baby grow in accordance with the norms and reduce the risks of developing intrauterine pathologies.

In the first trimester pregnant women are allowed to:

  • chicken, white meat, turkey, beans - protein is a source of essential amino acids, it is the most important building material for muscle tissue;
  • fish – fatty and lean varieties should be alternated, eg salmon with pollock or cod with salmon;
  • hard fruits and raw vegetables - they are high in fiber, which is important to overcome possible intestinal problems, in particular constipation;
  • seaweed, seafood, walnuts - sufficient iodine supplies are needed;
  • buckwheat, pomegranate, cauliflower, liver - the mother's body consumes a lot of iron, so it is important to replenish its balance in a timely manner.

Daily calorie intake from weeks 1 to 13 is 2500–2700 kcal. B/F/U – 110/75/350 g. The state of health is normalized, physical activity increases. In the fetus at this time, hair and nails begin to grow, bone tissue strengthens, muscles begin to contract, and bone mineralization occurs. In the second trimester, the mother's diet should be changed. The menu should be designed so that the number of calories almost does not increase, and the nutritional value increases.

The diet includes:

  • cheese, cottage cheese, sesame seeds, milk - to provide mother and child with calcium;
  • butter and vegetable oils, eggs, fatty fish, cod liver - to replenish vitamin D reserves;
  • greens, cabbage, spinach, beets, pork and beef liver, buckwheat - for the prevention of iron deficiency.

The recommended amount of calories per day is 2800-3000 kcal. B/F/U – 120/85/100

III trimester

By the 27th week, almost all systems and organs of the child in the mother's womb are formed. From this time until childbirth, the baby is stored in subcutaneous fat. It is important for mom to adjust the diet and monitor weight gain.

In the third trimester, the correct diet of a pregnant woman contains:

  • vegetable oils - they contain polyunsaturated acids Omega 3 and Omega 6, which the human body does not synthesize, necessary for the assimilation of minerals and vitamins;
  • vegetables - both fresh and boiled or baked;
  • fruits and berries are natural storehouses of vitamins.

The calorie content of food consumed per day should not exceed 2900-3100 kcal. B/F/U - 100/75/100 g.

What to eat when the fetus is underweight

A mother's diet during pregnancy determines how healthy the baby will be born. If the doctor has determined that the fetus weighs less than normal for a certain period, the expectant mother is advised to pay attention to eating habits. But this does not mean that you need to eat a lot of fatty, sweet, starchy foods.

In order for a child to avoid intrauterine malnutrition, it is necessary to include in the menu:

  • more protein - beef, white meat, chicken eggs, dairy products;
  • carbohydrates - cereals, vegetables and fruits;
  • calcium - green leafy vegetables, flax and sesame seeds, cottage cheese, hard cheese;
  • sweets - natural chocolate, homemade marshmallows, dried fruits.

A balanced diet will have a positive effect on the development of the baby in the womb, and will also improve the well-being of a pregnant woman.

Hypotrophy - insufficient increase in body weight in relation to its height and age.

Diet for excess body weight of the fetus

If the doctor sees on ultrasound that the child exceeds the weight parameters, the specialist recommends that the woman think about her diet. It is not worth counting calories or getting hung up on the problem - you just need to make some adjustments to the diet and menu:

  • eat fractionally 5-6 times a day with an interval of 3-4 hours;
  • refuse unhealthy snacks;
  • process food in useful ways - boil, stew or bake;
  • limit the amount of salt;
  • avoid sweets and fast carbohydrates.

A pregnant woman needs to monitor her fluid intake, drink at least 2 liters of purified, but not carbonated water daily.

If balance is difficult to control, keep a food diary. It should record all the foods eaten during the day. So it will be much easier to make a rational menu for every day.

Does strong weight gain of a pregnant woman affect the fetus? If a woman has gained more than 24 kg since conception, the child will be born with a large body weight. In addition, overeating and a rapid set of extra pounds negatively affect not only the weight of the fetus, but also its overall health and weight in the future.

To summarize

Diet during pregnancy is not strictly restricted. In order for the child to be born with a normal weight, and the birth to take place without risks, the expectant mother should monitor her diet from the first weeks of pregnancy. If you can’t create a menu yourself, consult with the gynecologist who is leading the pregnancy, or seek advice from a nutritionist.

Healthy nutrition during pregnancy

Category: Healthy food.

Happiness, agonizing expectation, anticipation and even fear - all these feelings inevitably accompany pregnant women. And it is very important during this period not to surrender to emotions, but to remember the responsibility that is an integral part of this time. It is during this period that it is important to follow the basics of a healthy lifestyle, taking into account the requirements of pregnancy. Proper nutrition during pregnancy is the most relevant, since what a woman eats largely determines how her child will develop. For example, whether a pregnant woman receives enough protein depends on whether the child will have enough building material.

It makes sense to take into account one important feature: proper nutrition in early pregnancy will be somewhat different from the diet of a pregnant woman in the last weeks.

Not everyone understands where such differences come from, but understanding the topic will be quite simple. Judge for yourself, important systems of the body are laid in the early stages, but the size of the fetus increases slightly. Therefore, in the early stages, a healthy diet for pregnant women is based on sufficient intake of minerals, vitamins, and the like.

In the second trimester of pregnancy, nutrition should focus on increased protein intake, since it is now that the active growth of the child and its internal organs begins. All this requires a building material, that is, protein.

Nutrition in the third trimester of pregnancy is, first of all, vitamins and minerals that are necessary for the development of the internal systems of the child's body, especially calcium for bone growth and the development of the nervous system.

When planning a pregnancy, proper nutrition is also very important. The more healthy, hardy, strong the woman's body is at the time of conception, the greater the chances of successfully fixing the fetal egg in the uterus. And a certain set of vitamins in the body contributes to the proper development of the embryo.

As you can see, the difference in recommendations for proper nutrition of pregnant women by months, and sometimes even by weeks, is quite justified. However, there are, of course, general rules for proper nutrition during pregnancy, which will be discussed further.

General principles of proper nutrition during pregnancy

First of all, it is worth remembering one simple thing: it is better to get up from the table slightly hungry than with heaviness in the stomach from overeating. In this regard, it is better to adhere to the principles of fractional nutrition at all: eat less, but more often. The ideal option would be to eat 5-6 times a day. The last meal should be 3 hours before bedtime. If the feeling of hunger is unbearable, you can drink a glass of milk or yogurt, eat an apple or a pear. It is this diet for pregnant women that will be most optimal.

Proper nutrition during pregnancy, like, in fact, any proper nutrition, involves the exclusion or maximum restriction of fried foods, pickled foods and smoked meats. Steamed, boiled, stewed or baked food will be much more useful. Food for pregnant women should be as fresh and natural as possible, should not contain preservatives, excess salt, and the like.

Obviously, canned foods, various sausages and other long-term storage products, if not banned, then require strict control of their use.

Of course, it is recommended to give up fast food. However, it is worth noting that if the choice arises - to remain hungry or eat something not very healthy, it is better to choose the latter. A pregnant woman should not starve. Another thing is, if you get suspiciously often before such a choice, then you should think about carrying fruits or sandwiches with you.

Of great importance is the balance between such important components of nutrition as proteins, fats, carbohydrates, as well as vitamins and minerals. Of course, a balanced diet for pregnant women at different times implies a different balance of these components, the fact itself remains unchanged.

Weekly meals

1-3 weeks pregnant

Gynecologists count pregnancy not from the day of conception, since it is almost impossible to calculate it, but from the first day of the last menstruation. Therefore, the first 2 weeks of the obstetric gestation period falls on the time before conception.

Pregnancy planning is an extremely important period, on which, whatever one may say, both the health of the unborn child and the absence of any complications during pregnancy depend. So it turns out that proper nutrition before pregnancy is of paramount importance. At this stage, it is very important to increase the amount of folic acid. Doctors often recommend drinking it in the form of capsules, but it is much better to get all the vitamins from normal food. Folic acid is found in green leafy vegetables (spinach, lettuce, cabbage, etc.), asparagus, beans and legumes, seeds and nuts, citrus fruits.

It is equally useful to consume yellow fruits and vegetables. But it is better to refuse fatty and sweet foods. This will avoid problems with obesity, as well as reduce the risk of early toxicosis.

Approximately on the 10-14th day of the cycle, fertilization occurs and the movement of the fetal egg begins towards the uterus. From this time on, we can talk about the onset of pregnancy.

3 week

Nutrition at the beginning of pregnancy is a very complicated topic, since literally every week new organs and systems appear in the fetus, which means that the need for vitamins and nutrients is constantly changing.

In the third week of pregnancy, the egg is implanted and the placenta begins to develop, as well as the fetal membrane. For their full development, calcium is needed, which is found in dairy products, nuts, fish, legumes, fruit juices and cereals; and manganese, it can be obtained from nuts, spinach, beets, mushrooms, animal liver.

4 week

For 4 weeks, the nutrition remains the same as for 3, but at this time it is especially important to give up coffee. However, drinking this certainly tasty, but not very healthy drink during pregnancy should be done with extreme caution. Especially coffee is contraindicated in the evening. As you can see, proper nutrition in the first month of pregnancy is not too difficult. Further it will be a little more difficult.

5 week

As a rule, toxicosis of pregnant women begins around this time. To alleviate this condition, you can slightly change your daily menu. So, meat and eggs, as well as other animal proteins, can be replaced with nuts, soy and other legumes. Instead of milk, you can eat yogurt and cheese. It will not be superfluous to introduce carrots, mangoes, apricots into the diet.

6 week

Toxicosis is in full swing, so the morning should start with crackers or unsweetened crackers. It is better to eat them immediately after waking up, without getting out of bed. At this stage, it is better to drink plenty of fluids, at least 8 glasses a day (for example: water with lemon juice or tea with lemon). At night, you can eat a handful of raisins.

7 week

At this time, problems with the intestines may arise. Therefore, you should avoid foods that promote gas formation, including cabbage. It will not be superfluous to refuse those products that strengthen. It is better to introduce prunes, fresh kefir and the like into the diet.

8 week

Ginger tea will help to cope with toxicosis, and do not forget about nuts.

9-10 weeks

Give preference to whole grain cereals and whole grain bread. Brown rice is better than white. In general, the body of a pregnant woman at this stage needs quite a lot of fiber.

11-12 weeks

The first trimester of pregnancy is coming to an end, and nutrition at this time should be special. This is the most difficult time, and it is very important to listen to yourself, to your body. If you want to eat a particular dish, then it is precisely those substances that are contained in it that your baby lacks. Of course, you shouldn't go to extremes.

13-16 weeks

Nutrition in the 2nd trimester during pregnancy is characterized, as already mentioned, by abundant protein intake. In addition, it is necessary to increase the total daily caloric intake of food. If in the first trimester it will be enough to eat 2400-2700 kcal, then from this time it is necessary to eat 2700-2900 kcal.

16-24 weeks

Nutrition at 6 months of pregnancy should contribute to the development of the child's vision and hearing. That is, you need vitamin A and beta-carotene. It is better to eat cabbage, yellow peppers, carrots at this time. Keep in mind that vitamin A is absorbed only with fats.

24-28 weeks

It is at this time that fractional nutrition becomes especially relevant. The uterus is actively growing, taking up more and more space in the abdominal cavity, and begins to put pressure on the stomach. Accordingly, the stomach becomes smaller, and it is difficult for it to contain a large amount of food. Even when eating small meals, a pregnant woman may be bothered by heartburn. It is better to give up carbonated drinks and coffee, they also provoke heartburn. In general, the nutrition of a pregnant woman in the third trimester should be as diverse as possible, as the needs of the baby grow.

29-34 weeks

At the 8th month, bones are actively growing and teeth are being laid, therefore, it is very important to eat as many calcium-containing foods as possible. For brain development, fatty acids are simply necessary, and they contribute to the absorption of calcium. Iron deficiency at this time can lead to the development of anemia, both in the mother and in the child. Fatty fish, nuts, red meat, dark green vegetables and seeds are the foods to eat during this period of pregnancy.

35-40 weeks

Nutrition at the 9th, last month of pregnancy, should contribute to the overall strengthening of the mother's body. After all, she has a very difficult and time-consuming job ahead of her - childbirth. The main source of energy in the body is carbohydrates, and it is their consumption that should become the basis of the nutrition of a pregnant woman before childbirth. Cereals and vegetables are the foods that you should eat during this period.

That's all that can be said about trimester nutrition. An example of a menu for pregnant women by trimesters may also be useful. Based on these menus and explanations for them, you can create a menu for yourself.

Sample menu for pregnant women for the 1st trimester

1. Breakfast: muesli with yogurt and freshly squeezed pear juice.

2. First snack: salmon sandwich.

3. Lunch: mushroom soup, cabbage salad, herbal tea.

4. Second snack: whole grain bread with cheese.

5. Dinner: carrot salad and vegetable risotto. You can drink everything with kefir.

In the first trimester, it is very important that a woman receives a large amount of folate and vitamin B6 from food.

An example of a menu for pregnant women for the 2nd trimester

In the second trimester for pregnant women, the presence of omega-3 acid, calcium, vitamin D and iron in the diet is important.

1. Breakfast: oatmeal in milk with apple and cinnamon, chamomile tea.

2. First snack: almonds with prunes.

3. Lunch: lentil soup, seaweed salad, cranberry juice.

4. Second snack: sandwich with herring.

5. Dinner: omelet with mushrooms and yogurt.

An example of a menu for pregnant women for the 3rd trimester

Carbohydrates and vitamin K play a special role here.

1. Breakfast: pancakes with cream cheese and curdled milk.

2. First snack: whole grain cheese sandwich.

3. Lunch: fish hodgepodge, tuna and green salad, rosehip broth.

4. Second snack: cheesecake.

5. Dinner: fish with rice and fermented baked milk.

Special nutrition for pregnant women

But this is not all the nutritional features of pregnant women. In some cases, women develop pathologies during pregnancy that require special nutrition. So, with anemia in pregnant women, special nutrition is simply necessary. A woman who has experienced pregnancy anemia should consult a doctor not only about drug treatment, but also about an appropriate diet. With such a disease, it is very important to increase the intake of foods containing iron. Iron can be obtained from animal products (lean red meat, fish, poultry) and vegetable (nuts, dried porcini mushrooms, spinach, buckwheat, legumes, etc.) origin. In addition, it is important not only to know which foods to use, but also in what combinations, as this affects the absorption of iron in the human body. Vitamin C increases the absorption of iron in the body, that is, the combination of products containing iron and vitamin C is favorable. Foods containing calcium (dairy products) and tannin (tea, coffee) prevent the absorption of iron in the intestine. Therefore, their use should be separated.

With obesity that has developed during pregnancy, there may be a need for dietary nutrition for pregnant women. It is important to remember that without consulting a doctor, a pregnant woman should not choose a diet for weight loss. The risk of developing pathologies and abnormalities is too great, both in the body of the mother and in the body of the child.

Especially harmful are mono-diets and diets that require prolonged fasting. Both contribute to malnutrition and vitamin deficiency. It will take a very long time to restore the state of the body, the supply of nutrients and vitamins, and it is completely impossible to compensate for the harm that such diets cause to a child.

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