Eating During Pregnancy - Forbidden And Allowed Foods

Pregnancy is a physiological state that places greater demands on a woman's body. Including proper diet and controlled nutrition.

 Pregnancy is a physiological state that places greater demands on a woman's body. Including proper diet and controlled nutrition.

Proper nutrition contributes to a large extent to the good development of pregnancy and to its successful outcome - the birth of a healthy, lively and normal-weight baby. Proper nutrition is a necessary condition for a woman to be healthy and energetic during pregnancy. . But this does not mean, as the grandmothers say, to eat "for two". This is a huge misconception. In fact, a pregnant woman needs only 300 more calories during the second and third trimesters.

Each woman's pregnancy is different, but the health of the future baby always comes first, and even if the pregnant woman tries to control her weight, she should not overdo the measures. Most expectant mothers make the mistake of reducing their calorie intake and eating less. And this is not good - neither for them, nor for the baby. During this period, it is sufficient for the pregnant woman to eat normally, healthily and without overeating and to have good motor activity.

Research conducted by the Harvard School of Public Health showed that 95% of women who followed the appropriate diet during pregnancy gave birth to healthy children. And only 8% of women who ate improperly gave birth to healthy children, 65% of them gave birth to premature, physiologically immature or congenitally defective children. Modern studies show that some of the main diseases in adulthood, including coronary heart disease, high blood pressure, insulin-dependent diabetes, are associated with disorders in the growth and development of the fetus in the mother's womb. These diseases can be the result of "programming" that occurred at a critical, sensitive stage of the early period of life, causing irreversible changes in the structure, physiology and metabolism of the fetus.These changes lead to a predisposition to cardiovascular, metabolic and endocrine diseases in adulthood. The nutrition of women before and during pregnancy plays a major role in programming the future health of their children.

The fruit is extremely sensitive to the limited import of nutrients, which can be manifested by:

* Slow intrauterine growth of the fetus;
* Low birth weight;
* Increased morbidity and mortality of newborns;
* Delay in the child's physical and neuropsychological development.

The frequency of newborns with low-for-gestational-age body mass is highest in women who before pregnancy had a body mass of less than 55 kg and during pregnancy increased their body mass by less than 5 kg. Perinatal mortality and the frequency of premature births are increased. The insufficient weight gain of the mother during pregnancy often contributes to the birth of a baby with a low weight - below 2.5 kg, which is associated with a risk of increased morbidity of the newborn and an increased risk of developing cardiovascular diseases, non-insulin dependent diabetes and high blood pressure. pressure in adulthood. It is recommended that very thin women gain more weight during pregnancy (12.5 – 18 kg).

However, excessive food consumption is also not helpful - it leads to an increased risk of complications during childbirth. Common health problems are: excessive weight gain, edema, preeclampsia, gestational diabetes, hypertension, infections of the excretory system, thrombophlebitis, high body weight of the baby (>4500 g - risk of obesity and diabetes of the fetus in the future), high perinatal mortality, birth complications, weight problems after birth.

Tips for obese pregnant women:

●Weight gain should not exceed >7 kg for the entire pregnancy

Individualization of food intake by recommending a diet moderate in energy value, containing:

● a sufficient amount of complete proteins

● a moderate amount of fats, rich in polyunsaturated fatty acids, from vegetable sources

●availability of sources of complex carbohydrates (potatoes, whole grain assortments)

●fresh fruits and vegetables

Potential weight reduction is recommended to be undertaken before pregnancy and after delivery. Large weight gain can lead to prolongation and complications of childbirth, keeping the woman overweight in the postpartum period.

Every pregnancy is different because every body reacts differently to the physiological changes of the body, but there are still some small changes in nutrition to meet the specific needs of the body. The menu must include the following important foods:

• fruits and vegetables, which will provide the necessary vitamins and minerals;

• whole grain and cereal foods that will supply the necessary energy;

• milk and milk products to ensure sufficient amounts of calcium;

• meat, chicken, fish, eggs, nuts, beans or peas containing mainly protein.

In addition to a variety of food, fluid intake is also very important. Drinking at least 2 liters of water a day will help prevent problems such as constipation and dehydration.

Nutrients during pregnancy

Proteins are one of the most essential and indispensable food ingredients. In a normal course of pregnancy, about 1/3 of the proteins taken in with food are necessary for the fetus, 2/3 of the proteins cover the mother's needs. For proper nutrition of the pregnant woman, easily digestible proteins with a high biological value are recommended, in a ratio of proteins of animal origin 60% and plant origin 40%. Their relative energy share increased to 15% of the total need.

Fats – fat metabolism during pregnancy is relatively slowed down. The additional import of fat with food includes 5 grams in the first trimester of pregnancy, 8 grams in the second and 11 grams in the third trimester. During pregnancy, 30% of the total amount of fat should be of vegetable origin. Under such conditions, the "mother-placenta-fetus" system can satisfy its needs for essential fatty acids. Their relative energy share amounts to 28-30%.

Carbohydrates increase by trimester as the energy needs of the pregnant woman increase by 20 grams per day in the first trimester, by 39 grams in the second trimester and by 47 grams in the third trimester of pregnancy. It is desirable to accept easily degradable fruit and milk sugars, honey and others, up to a 32% share.

Practical recommendations for the nutrition of women during pregnancy

It is not necessary to eat for two.

Pregnancy is characterized by increased needs for energy and nutrients. During the first trimester, energy needs increase slightly, by about 70-100 kcal/day compared to those before pregnancy. In the second trimester, the energy intake increases by about 250 kcal/day, and in the third - up to 500 kcal/day. It should be borne in mind that women of childbearing age with moderate physical activity have optimal energy needs within 2250-2310 kcal/day. The necessary calories are added to them, according to the trimester of pregnancy. . It is very easy to get this extra energy by eating 50 grams of chocolate or a bag of chips, but in this way the additional needs of protein, vitamins and minerals will not be met.It is recommended to limit the intake of foods containing a lot of fat and sugar. On average, the weight of a pregnant woman increases by 10-12.5 kg at the end of pregnancy with a normal BMI before. First trimester - insignificant; second trimester – insignificant; third trimester – 350-400 g per week. Maternal reserves are 6 kg of 11 kg body weight gain. Including fat, blood, uterine tissue, mammary glands. The remaining 5 kg – fetus, placenta, amniotic fluid. Overweight or obese women should not try to lose weight during pregnancy, but should limit their weight gain to 7-11.5 kg. The remaining 5 kg – fetus, placenta, amniotic fluid.Overweight or obese women should not try to lose weight during pregnancy but should limit their weight gain to 7-11.5 kg. The remaining 5 kg – fetus, placenta, amniotic fluid. Overweight or obese women should not try to lose weight during pregnancy but should limit their weight gain to 7-11.5 kg.

BODY MASS INDEX AND WEIGHT GAIN

Underweight: BMI<18.5 - 12.5-18 kg

Normal weight: BMI=18.5-24.9 - 11.5-16 kg

Overweight: BMI=25.0-29.9 - 7-11.5 kg

Obesity: BMI>30 - <7 kg

Girls: - 12-16 kg

Twins: -16-20 kg

Women with normal nutritional status gain about - 0.4 kg/week ● Women with poor nutritional status - 0.5 kg/week ● Overweight women - 0.3 kg/week

It is good to control weight during pregnancy once a month in the second and third trimesters, and for <1 and >3 kg/month, the pregnant woman is referred for a specialist consultation

The developing fetus is most affected by the mother's diet between the 17th and 56th day after conception, but many women do not know they are pregnant during this period. This requires full nutrition and elimination of risk factors in case of suspicion of early pregnancy.

A pregnant woman needs more protein.

Proteins are a key component of newly formed tissues. The growth of the fetus, placenta and uterus depends on adequate protein intake. For adult women, under normal conditions, the amount of 1-1.5 g of protein per 1 kg of weight is sufficient, during pregnancy this amount should increase to 2 g.
High-quality protein, which is a source of all the necessary amino acids, is contained in milk, dairy products, fish, meat and meat products, eggs. Legumes (beans, lentils, soybeans), nuts and seeds are good plant sources of protein. Combine legumes with cereals - this makes vegetable protein complete.

Vegetarian diet: The need for proteins can be satisfied without the inclusion of meat or fish in the diet. However, a pure vegetarian diet (excluding even eggs and milk) can cause complications. The main reason for this is calcium deficiency. In addition, the possible development of vitamin B12 deficiency can lead the woman to anemia and the fetus to oxygen starvation.

A pregnant woman needs more calcium.

An analysis of 14 scientific studies published in the Journal of the American Medical Association shows that women who take 15,002,000 mg of calcium every day during pregnancy have a reduced risk of preeclampsia, the main cause of premature birth. Calcium helps maintain normal blood pressure during pregnancy. It should not be forgotten that one teaspoon of salt per day can lead to a decrease in bone mass by 1.5% per year, and a cup of 150 ml of coffee (112 mg of caffeine) increases calcium losses by 10 mg.
Calcium needs are increased from the first months of pregnancy, when the formation of the bones of the fetus begins. The best source of calcium is milk and milk products, where calcium is in an easily digestible form.The absorption of calcium from grains and legumes, from vegetables, is significantly improved if fruit or natural fruit juices are consumed for dessert, as the absorption of calcium is improved by fruit acids.

Yogurt and other yogurt products have a special effect on health. They belong to the so-called "probiotics". Probiotics are products containing live microorganisms that have a beneficial effect on health. Lactic acid bacteria suppress the reproduction of harmful microbes in the intestines and thus reduce the incidence of intestinal disorders, their duration and severity. Lactic acid bacteria improve digestion, stimulate bowel movements and reduce constipation. This is especially important for the nutrition of the pregnant woman, where constipation is a serious problem. Lactic acid bacteria improve immunity, reduce cases of hypersensitivity and allergy to milk.

A pregnant woman needs more iron.

Iron is necessary for both the baby and the pregnant woman. It is a component of the hemoglobin of erythrocytes, which supplies oxygen to all cells in the body. During pregnancy, the amount of erythrocytes is increased due to the increased need for oxygen and, accordingly, the need for iron is increased.

Meat, meat products and fish are rich in easily digestible iron. Many plant foods are rich in iron, but it is absorbed significantly worse, because certain compounds found in plants suppress the absorption of the mineral. Nevertheless, if the diet contains enough foods, good sources of vitamin C and plant foods, the necessary amounts of iron can be obtained. Fruit sugar also has a stimulating effect. Good sources of iron are whole grain bread, legumes, oatmeal, cooked wheat, wheat germ, peas, spinach, nettles, collard greens, green onions and garlic, most nuts, dried apricots and prunes, raisins, rose hips, pumpkin seeds, turnips , most spices. If these foods are combined with vitamin C-rich fruits and vegetables, there will be a satisfactory intake of iron.It is recommended that tea and coffee not be taken immediately after the main meal, but between meals, as the phenolic compounds contained in them bind iron in an indigestible form. Taking additional iron in the form of dietary supplements is recommended, especially if stores are low in early pregnancy.

A pregnant woman needs twice as much folic acid.

Vitamin folic acid is the only nutrient in which a pregnant woman's needs are doubled. While in non-pregnant women they are 200 mcg per day, during pregnancy at least 400 mcg per day should be taken. Adequate intake of folic acid is very important for the birth of a healthy and normal baby. Low intake of folic acid, especially during the first months of pregnancy, can cause disorders in the development of the nervous system of the fetus. Therefore, it is very important to pay special attention to the consumption of food products rich in this vitamin even when planning to become pregnant.The lack of folic acid leads to disorders in the construction and development of cells in the human body, which causes defects in the construction of the neural tube of the fetus and causes the appearance of spina bifida.

Foods that are good sources of folic acid are all green leafy vegetables such as lettuce, lettuce, spinach, Brussels sprouts, broccoli, cabbage, green onions, leeks, as well as whole grain bread, lentils, beans, soybeans, peas, green beans , cauliflower, radishes, parsley, chives, fennel, nuts (walnuts, peanuts, almonds), blackberries, raspberries, oranges. Since 30 to 80% of the vitamin is lost during the culinary processing of food products, it is recommended that vegetables and fruits be eaten raw if possible. It is difficult to meet the increased needs of folic acid during pregnancy from food alone.Therefore, it is recommended that all women who intend to give birth, as well as until the end of the 12th week of pregnancy, take 400 mcg daily of this vitamin as a food supplement in the form of tablets, dragees, etc.

Don't forget vitamin C.

It is also necessary to increase the intake of Vitamin C, which provides greater absorption of non-heme (different from blood) iron in the intestines and improves immunity. Rich in vitamin C are peppers, green peas, cauliflower, cabbage, parsley, green onions and garlic, old garlic, radishes and turnips, potatoes, beets, and from fruits - rose hips, oranges, lemons, grapefruit, kiwi, melons, strawberries , apples, chestnuts.

Use iodized salt.

In mountainous areas, the content of iodine in the soil and water, and therefore in food products, is low. Low intake of this element can lead to iodine deficiency, which during pregnancy creates a high risk of retardation in the mental development of the newborn. Use only iodized salt. Sodium: 2,000 to 8,000 mg of sodium per day is recommended during pregnancy. One teaspoon of salt contains about 2,325 milligrams of sodium, and most foods also contain salt (sodium). For this reason, it is not very difficult to obtain much-needed quantities of the mineral. Sodium plays an important role in normal growth and helps regulate water levels in the body.

PREMIUM CHAPTERS ▼

What foods should a pregnant woman avoid? (PREMIUM)

Avoid liver.

Liver and its products contain very large amounts of vitamin A. Avoid liver - too much vitamin A is not good for fetal development. However, carrots, tomatoes and other orange-red vegetables and fruits, which are rich in carotenes, can be consumed without any restrictions. Carotenes in the body are partially converted into vitamin A.

Avoid alcohol.

Alcohol consumption during pregnancy, especially in the first months, is dangerous for the fetus. It is associated with a high risk for serious damage to his nervous system, for the birth of babies with low weight and height. Children of women who abused alcohol during pregnancy are at risk of delayed physical and mental development. When trying to conceive, it is best to avoid alcohol, as the effect of moderate alcohol consumption on the fetus is not yet known.

Limit coffee.

Caffeine is a stimulant in foods and beverages such as Coca-Cola, coffee, tea, chocolate, cocoa, and in some medications. If it is consumed in large quantities, it can cause irritability, nervousness, insomnia in the pregnant woman, and the child can be born with less than normal body weight. Caffeine is also a diuretic, leading to dehydration of the body, and water is very valuable during pregnancy.

Avoid seafood with high mercury content.

Seafood can be a great source of protein, and the omega-3 fatty acids in many fish can promote your baby's brain development.

Seafood can be a great source of protein and omega-3 fatty acids in many fish, which can promote baby's brain development. However, some fish and shellfish contain potentially dangerous levels of mercury. However, some fish and crustaceans contain potentially dangerous levels of mercury. Too much mercury can damage your baby's developing nervous system. Too much mercury can damage a baby's developing nervous system. The larger and older the fish, the more mercury it is likely to contain. The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) encourage pregnant women to avoid:

Avoid consumption of swordfish, shark, king mackerel.

Some types of seafood contain very little mercury. Although concerns have been raised about the level of mercury in any type of canned tuna, the FDA and EPA say pregnant women can safely eat up to 12 ounces (340 grams) per week.

Although concerns have been raised about the level of mercury in any type of canned tuna, experts say pregnant women can safely consume up to 300 grams of tuna a week. Similarly, the 2010 Dietary Guidelines for Americans recommends 8 to 12 ounces of seafood per week for pregnant women.

Avoid raw, undercooked or contaminated seafood. To avoid harmful bacteria or viruses in seafood. To avoid harmful bacteria or viruses in seafood, do not recommend avoiding raw fish and shellfish. It is especially important to avoid oysters and clams.

Avoid unpasteurized and foods .

Products such as soft brie, feta, camembert, blue cheese can lead to foodborne illness.

Avoid unwashed fruits and vegetables because of disease-causing bacteria on them.

Avoid raw sprouts of any kind - including alfalfa, clover and radishes, which may also contain disease-causing bacteria. Be sure to cook the sprouts well.

 

Nutrition can help with common pregnancy ailments (PREMIUM)

Nausea and vomiting

* Eating toast, rusks or special cereals for breakfast;

* It is recommended to consume 4-6 times a day in small amounts of food, instead of 2-3 times in large portions.

Constipation

* To consume more whole grain bread, raw vegetables and fruits;
* Drink more fluids such as water, milk, fruit juices, soups.

Weight after feeding

* Consume small amounts of food frequently;
* Food should be baked or stewed instead of fried;
* Drink liquids between meals, not with meals;
* Walks after feeding are recommended.

Vitamin preparations are necessary for a pregnant woman (PREMIUM)

Unfortunately, even a complete diet does not fully provide all the needs of the pregnant woman and her future baby. This is closely related to ecology. But it should also be remembered that an overdose of vitamins and trace elements, especially in the first trimester of pregnancy, is more dangerous than their deficiency. That is why any vitamin preparations should be prescribed by a doctor.

The expectant mother's minimum daily need for vitamins:

vitamin A ..................800 mcg vitamin D ..................10 mcg vitamin K .... ..............65 mcg vitamin E ..................10 mg vitamin C .......... ........70 mg vitamin B1.................1.5 mg vitamin B2............... .. 1.6 mg vitamin B6...................2.2 mg vitamin B12...............2.2 mcg vitamin PP.... .............17 mg folic acid......400 mcg

A well-balanced, well-read daily menu of a pregnant woman contains a sufficient amount of vitamins and trace elements. Therefore, in classic cases, in the presence of such a diet, doctors do not recommend additional intake of multivitamin preparations. The only exception is folic acid (vitamin Bc), which is prescribed for everyone, regardless of the nature of their diet.

However, vitamins and micronutrient supplements are needed in:

• Pregnant with twins .

• Alcohol users.

• The smokers.

• Those that have a restrictive menu .
  
  
  

Not only the deficiency, but also the excess of vitamins can be harmful. The latest research shows that excess retinol (a form of vitamin A) increases the risk of developing defects in the nervous system, kidneys, heart, genitals and limbs in the fetus. This form of the vitamin is contained in products of animal origin (especially in baked goods) and some bakery products, and also in multivitamin complexes with older formulas. The risk increases if the pregnant woman receives more than 10,000 IU (dosage units) daily with food.
As a source of harmless forms of vitamin A, doctors recommend vegetables and fruits that have a yellow to orange color (carrots, sweet potatoes, pumpkin, broccoli, etc.). They contain provitamin A (beta-carotene), which is necessary for the fruit and does not cause its impairment.

Micronutrients during pregnancy

The daily need of the pregnant woman for the main trace elements is as follows:

calcium ..................1200 mg
phosphorus ............ ...... 1200 mg
magnesium .................320 mg
iron ..................... .30 mg
zinc .. .......................15 mg of
iodine ................. ....... 175 mcg
Selenium........................65 mcg

As a conclusion, it can be added that the nutrition of the pregnant woman has a moderately increased energy and protein intake, norm-carbohydrate, norm-fat and up to twice increased vitamin and mineral intake. A woman's diet during pregnancy should be at least four times a day (preferably 5-7). Large portions should not be eaten, it is better to take food more often, but in small amounts.

A lot of fluids should be taken - at least 2-3 liters of water per day. Freshly squeezed fruit and vegetable juices are especially suitable.
It is not possible to determine a nutritional regime that is valid for all cases regardless of lifestyle, religious and ethnic factors and the nature of the work of the pregnant woman. In general terms, in an uncomplicated pregnancy, the pregnant woman's diet should include a sufficient amount of proteins and fresh vegetables and fruits. Such food is fully available for the conditions in our country.

A pregnant woman should consume only high-quality, ecologically clean, natural products, full of vitamins and minerals. Naturalness - above all. Preference is given to raw, live, natural foods. Industrial food is artificial. A handful of wheat grains will give incomparably more vital energy than a block of luxurious chocolate. When preparing food, the rule of gentle heat treatment must be followed (steaming, steaming in a thermos, stewing in a tightly closed container over low heat, baking in the oven). from the menu of canned goods and any products containing preservatives. The food should be as varied as possible. The future mother's menu should include products from all groups

Most health professionals are of the opinion that during pregnancy the daily nutritional requirements should not differ significantly from those of a well-balanced diet (with the exception of the amounts of iron, which increase significantly).