Nutrition During Pregnancy: Meaning, General Rules, Trimester Diet

The importance of following the principles of proper nutrition during pregnancy

Pregnancy is an amazing time for every woman. Inside, a new life is born and develops, the health of which depends on how seriously the expectant mother approached this period.

Proper nutrition during pregnancy and the first months of a person's life is an epigenetic factor that has a huge impact on his entire future life. One of the first studies showing the influence of epigenetic factors on human health was conducted by Dutch and American scientists who examined elderly Dutch people born during the unfavorable period of 1945-1946. It has been proven that maternal malnutrition and war-related stress have negatively impacted the health of their unborn children. They were born prematurely and highly prone to vascular disease, obesity and type 2 diabetes. It is important to note that their children were subsequently born prematurely, although the nutrition of their mothers was already sufficient. This proves that epigenetic changes can be fixed and passed on to the next generations.

Proper nutrition of the expectant mother increases the chances of having a healthy baby, as well as maintaining the health of the mother herself. After all, pregnancy and childbirth are a serious test for the body, requiring a large amount of resources. And if you do not pay due attention to this, the recovery period after the birth of a baby can be greatly delayed and complicated.

Nature has made sure that the developing fetus receives all possible nutrients, so the mother's body is a "donor". It is very important that even at the stage of pregnancy planning all existing deficiencies be compensated, since a “deficient” mother gives birth to a “deficient” baby. Her body simply has nowhere to get the resources for the proper formation of the fetus. And most often a woman learns about pregnancy already as a fact in the first weeks. In this case, the expectant mother needs to responsibly approach her daily diet, taking into account the characteristics of her condition, and adhere to the principles of rational nutrition.

General rules of nutrition during pregnancy

Nutrition during pregnancy is a challenge for most expectant mothers, as doctors give vague recommendations without personalization, the Internet is replete with conflicting information, and the older generation shares experience and outdated advice. Let's look at the general rules of nutrition during pregnancy:

1. A complete diet - this recommendation remains unchanged for everyone without exception, since only a healthy, varied diet can provide the body with all the necessary useful natural elements, which are always preferable to synthetic counterparts.

2. Compliance with the drinking regime - many expectant mothers are afraid to drink enough water due to swelling. But the fact is that it is precisely from a lack of fluid and a change in the water-salt balance that the body begins to retain fluid. Therefore, it is necessary to drink the norm of water, which can be calculated using the formula 30 * weight in kilograms. Important: only clean water is included in this rate. Soups and various drinks are not included in this amount. You also need to monitor the quality of the water consumed - it must be slightly alkaline (ph not less than 7.5), negatively charged and purified from harmful impurities and heavy metals. A convenient way to purify water is a reverse osmosis filter followed by mineralization.

   Another problem that pregnant women face is constipation. And adequate fluid intake plays an important role in this.

   The detoxification system during pregnancy receives an additional load - the grown fetus begins to remove metabolic products. Sufficient fluid intake is also important for these processes.

    

3. Diet - during the formation of a new organism, timely intake of nutrients is important. But the main thing is not to overeat and not sit down to eat if there is no feeling of hunger. The calorie intake of a pregnant woman is only 250-500 calories more than a non-pregnant woman, depending on the period of pregnancy, so “eating for two” is a bad recommendation leading to weight gain.

4. Cellular nutrition - it is very important to enrich the diet with foods rich in iodine, iron, vitamins D, C and group B. These vitamins and trace elements are found in foods - liver, legumes, spinach, fish, eggs, seafood, seaweed, berries, sweet peppers , broccoli.

Diet by trimester

The gestation period is divided into trimesters (three months each):

• first trimester - from 1 to 13 weeks;
• second trimester - from 14 to 27 weeks;
• third trimester - from 28 weeks.

This division is associated with the physiological characteristics of the development of the fetus. Accordingly, each trimester has its own nutritional rules and recommendations.

In the first trimester, the formation of the embryo and the laying of all the vital organs of the baby take place. During the first weeks, mother's nutrition is the most important factor in the healthy development of the baby. The mother's body adapts to new conditions. Drowsiness, mood swings, fatigue are frequent companions of this period. There may be problems with bowel movements (constipation) and manifestations of toxicosis - profuse salivation, nausea, vomiting, heartburn, malaise, sensitivity to odors, weight loss. There can be many reasons for toxicosis, but it is not the norm. If you have these symptoms, you should contact your integrative doctor.

1. Balance - Be sure to include protein, whole grain carbohydrates, fiber, and healthy fats in every meal.

2. Adequate drinking regime - due to vomiting and salivation, the body can lose a large amount of water. To avoid dehydration, you need to drink warm water in small sips so as not to provoke new bouts of nausea.

    

3. “Protein nutrition” - protein is a building material for a growing embryo, so the quality and quantity of protein consumed is important. The norm of protein intake is 1 g / kg per day. It is better to opt for full-fledged options - eggs, poultry, fish, dairy products (in the absence of lactase deficiency). For better absorption of protein, you must first marinate: meat for 2 hours, and fish for 40-60 minutes. As a marinade, lemon juice, natural apple cider vinegar, tomatoes, kiwi, onions, spices are suitable. If the expectant mother adheres to a vegetarian type of diet, it is important to carefully compose the diet, since vegetable protein is incomplete in composition. And in order to cover all the needs of the body, you need to mix legumes with cereals, after soaking them in water with lemon for at least 12 hours.

4. For the prevention of toxicosis, it is necessary to monitor the adequate functioning of the gallbladder - to observe the water regime, the regime of physical activity, the regime of good nutrition. Additional natural remedies to improve the condition with toxicosis - chlorophyll, ginger, omega-3, sunflower lecithin, dandelion tea.

5. A sufficient amount of fiber from vegetables, herbs, berries, fermented foods - this will help to avoid constipation.

In the second trimester, toxicosis most often recedes. The fetus develops a circulatory system, bones are mineralized, it begins to actively contract muscles - to move. During this period, the expectant mother, having recovered from toxicosis, can start eating much more than expected and gain extra pounds. It is important to monitor the calorie content of the diet, as well as move as much as possible. Swimming, walking, yoga, Pilates are great fitness options for pregnant women.

1. Foods high in calcium, magnesium and vitamin D. For example, hard cheeses, dairy products (subject to lactose tolerance), sesame seeds, pumpkin seeds, cilantro, parsley, herring, fish, eggs.

It is important to monitor the consumption of salt and salty foods, not to exceed the norm of 3-5 grams per day, so as not to provoke swelling.

1. A large number of vegetables, herbs, berries - they prolong the feeling of satiety, and also contain many nutrients and fiber to improve digestion.

2. Restriction of highly salty foods, so as not to provoke swelling, and acidic foods, so as not to provoke heartburn.

3. The protein component of the diet should be increased to 1.1 g/kg per day, the fat component to 1.1 g/kg per day, and the carbohydrate component to 175 g per day.

In no case should you starve, as long breaks between meals for more than 13 hours can provoke premature birth! (3)

Moderate (<30%) food restriction during pregnancy leads to a decrease in birth weight, the so-called "catch-up growth" and a predisposition to obesity. Severe (<50%) food restriction leads to endocrine and metabolic disorders and associated low birth weight, reduced beta cell mass, insulin secretion, and possibly insulin resistance. Extreme deficiency (70%) is associated with intrauterine growth restriction, adult hyperphagia, hyperinsulinemia, hypertension, hyperleptinemia, and obesity.

Foods to be excluded from the menu

• Coffee - caffeine is a toxin for the body, and it also raises blood pressure. This drink is a diuretic. This means that it can cause dehydration. It is advisable to exclude or at least limit coffee to 1 cup per day. Remember that 1 cup of coffee "requires" 1 additional glass of plain water. It is important to consider that caffeine is found in both tea and chocolate.
• Alcohol - alcohol abuse leads to serious deviations in the development of the child, there is no safe dose! Also, the liver is involved in the excretion of alcohol metabolites, which is so heavily overloaded during the bearing of a child. During pregnancy and breastfeeding, you must abandon any alcoholic beverages!
• Fast food - these products are recommended to be excluded for absolutely everyone, and not just for pregnant women, since the quality of the products is always in doubt, and the cooking methods are far from useful. Fast food always contains a lot of trans fats, which cross the placenta in proportion to the concentration in the female body and have an adverse effect on the growth and development of the fetus, preventing the metabolism of essential fatty acids, disrupting the structure and synthesis of the cell wall.

   

• Smoked meats, processed meats - studies confirm that these types of meat are carcinogenic and contribute to the occurrence of collateral cancer (a malignant tumor of the colon and rectum) and breast cancer.
• Raw fish and raw meat - products such as jerky, tartar, sushi and others may contain bacteria and parasites that enter the body and harm not only the expectant mother, but also the developing fetus.
• Fish containing heavy metals - fish such as tuna, swordfish, shark, can accumulate mercury in themselves (the larger the fish, the more mercury accumulates in it). It is better to choose more useful options - herring, mackerel, salmon, perch, hake.
• Raw eggs - the dangerous Salmonella bacterium can penetrate through the shell into the eggs, and when breaking a poorly washed egg, it can get into the dish. Therefore, it is extremely important to thermally process eggs and refuse dishes such as protein mousses, soufflés, and homemade mayonnaise.
• Unpasteurized farm dairy products that have not passed sanitary control - they may contain bacteria. Give preference to proven products.

Frequent deficiencies during pregnancy and ways to correct them with nutrition

The most common deficiencies in pregnant women are those of iron, zinc, selenium, iodine, as well as vitamin D, calcium, and folate. Therefore, the expectant mother needs to correctly compose a diet during preparation for pregnancy and during its course.

With iron deficiency, it is necessary to enrich the diet with the following foods:

Animal sources contain heme iron, which is more bioavailable than iron from plant sources. It is important to remember that several factors are necessary for the absorption of iron:

1. normal acidity of gastric juice;

2. sufficient amount of protein in the diet;

3. the absence of irrational combinations of iron-containing products with sources of calcium (dairy products) and with drinks containing tannins (tea, coffee).

Folate deficiency can cause birth defects in the fetus, as well as premature birth, so it is necessary to enrich the diet with the following foods:

Legumes must be soaked in water at room temperature with the addition of lemon juice or natural apple cider vinegar before cooking. This increases the bioavailability of nutrients and promotes the elimination of antinutrients such as phytic acid.

Iodine deficiency during pregnancy can cause maternal hypothyroidism and malformations of the fetal nervous system (eg, cretinism), so it is important to ensure adequate dietary iodine intake. The best sources are considered natural products:

Calcium is important for building the bone tissue of the unborn baby, as well as for preserving the bone tissue and teeth of the mother, as well as the normal functioning of the immune system, thyroid gland and muscle tissue (with a deficiency, there may be cramps, muscle pain, irritability). It is important to remember that calcium is absorbed in synergy with magnesium, so it is better to choose foods that contain both minerals: sesame, pumpkin seeds, parsley, cilantro, chickpeas, garlic, beans, almonds

A diet rich in fast carbohydrates (an abundance of sugar, refined carbohydrates, starchy foods, pastries, sodas, etc.) helps to remove calcium from the body by lowering blood pH. Therefore, these foods should be limited throughout pregnancy.

Selenium is an activator of immunity, a fighter against oxidative stress, contributes to the normal development of the cell, and prevents damage to the cytoplasmic membranes of the cell. During pregnancy, the expectant mother needs strong protection against viruses and stress, so you need to add rich sources of selenium to the diet: Brazil nuts (pre-soaked and dried), garlic, porcini mushrooms.

The content of zinc in the mother's body directly correlates with the growth of the fetus and the infant's body weight at birth. Zinc deficiency can cause complications during childbirth, while additional intake reduces the risk of caesarean section.

Vitamin D promotes better absorption of calcium and phosphorus, prevents rickets in newborns. This vitamin is synthesized under the skin when exposed to sunlight, but often just being in the sun is not enough. It is necessary to enrich the diet with such products as: herring, salmon, butter, pine nuts, poultry liver, fatty sour cream, egg yolk.

Weird taste cravings during pregnancy

During the period of bearing a baby, a woman's body undergoes many changes. It is important to listen very carefully to the body, if alarming signs appear, consult a doctor.

A common feature of pregnant women is strange taste preferences that either appear or disappear. The reasons may be different, for example, a lack of certain vitamins or trace elements, toxicosis of pregnant women, restructuring of receptors. Some desires may be completely harmless, such as eating chocolate, strawberries, or pickles. Let's look at what this or that desire can talk about:

• Pulling on salty - the body's need for sodium increases due to changes in the hormonal background of the adrenal glands.
• Cravings for sweets - it can also be in response to a change in the concentration of stress hormones, and it can also indicate that the pregnant woman is malnourished and the body “signals” the need for quick energy. It may also indicate a syndrome of excessive bacterial or fungal growth in the intestine.
• Pulling on flour - a sign of excessive fungal growth in the intestines.
• Pulling on sour - a sign of low acidity of gastric juice.

There are times when you crave certain foods. In this case, you need to understand which vitamin or mineral this product serves as a source of. Perhaps the body is signaling its deficiency. For example:

1. Bananas, potatoes are sources of potassium.

2. Greens, beans - a source of folates.

3. By-products are sources of iron.

4. Citrus fruits and berries are sources of vitamin C.

5. Red meat is a source of vitamin B12 and iron.

6. Salt mineral water is a source of various minerals, including sodium and magnesium.

7. Peaches, pumpkin, carrots are sources of beta-carotene.

8. Nuts are sources of vitamin E, fatty acids.

9. Cheese, cottage cheese - a source of calcium.

10. Pumpkin seeds are a source of zinc.

11. Algae is a source of iodine.

In reasonable quantities, such desires can be satisfied. But there are dangerous addictions - to sniff gasoline or acetone, to gnaw on chalk, soap, clay. In this case, it is necessary to contact the attending gynecologist, who will understand the reasons and adjust the regimen of the drugs used.

A complete menu for a pregnant woman

Whole Food Recipes

Ingredients:

• 2 eggs
• 100 ml vegetable milk from nuts or seeds
• 200 g mixed frozen vegetables
• 5 g ghee

Melt the butter in a frying pan, add a mixture of vegetables and simmer under the lid for 3-5 minutes. Beat eggs with milk, pour over vegetables and cook over low heat under a lid for 5-6 minutes.

Ingredients:

• 300 g zucchini
• 1 egg
• 30 g chickpea flour
• a bunch of cilantro / dill / parsley or a mix of greens
• 5 g ghee

Grate zucchini, squeeze out excess liquid. Mix with egg, flour, salt. Melt the butter in a frying pan, spread the pancakes with a spoon. Fry under the lid on both sides for 2-4 minutes.

Ingredients:

• half an avocado
• quarter sweet red onion
• 2-3 cherry tomatoes
• 1 tsp lemon juice
• dry garlic, salt

Finely chop the onion and tomatoes, mash the avocado with a fork and mix with the rest of the ingredients.

Ingredients:

• half an onion
• 1 sweet pepper
• 100 g green peas
• 2 eggs
• 50 g parmesan cheese
• 5 g ghee

Fry finely chopped onion in oil until soft, add diced pepper and green peas (if canned, then without sugar in the composition). Simmer covered for 3-4 minutes. Beat eggs with a fork, add grated cheese. Pour into vegetable mixture and cover. Cook over low heat for 5-7 minutes

Ingredients:

• 80 g lentils
• 1 bulb
• 1 carrot
• 500 g mashed tomatoes
• 10 g ghee
• 300 g boiled chicken breast
• 300 ml water
• sesame, turmeric
• arugula

Rinse the lentils and soak overnight in water with the addition of lemon juice. Rinse and boil until tender. Finely chop the onion and carrot, sauté in oil with spices. Pour in the mashed tomatoes, salt and simmer for 2-3 minutes. Pour the vegetable mixture into the blender bowl and add the lentils. Punch everything to a homogeneous consistency. Serve with arugula and boiled breast. You can add sesame seeds to taste.

Ingredients:

• 250 g chicken hearts
• 1 bulb
• 10 g ghee
• 150 g green buckwheat
• turmeric, cumin to taste
• salt

Rinse the buckwheat and soak overnight in water with lemon juice. Then rinse and boil until tender. Rinse hearts, dry, cut into 2 parts. Finely chop the onion and lightly stew with spices in oil until soft in a deep frying pan. Add hearts and simmer covered, stirring occasionally, 7-10 minutes. Add the finished buckwheat to the pan, salt and heat everything together to mix the flavors for 2-3 minutes.

Ingredients:

• 300 g white cabbage
• 1 carrot
• 1 sweet pepper
• bunch of dill
• 2 tablespoons linseed oil
• 1 teaspoon balsamic vinegar

Finely chop the cabbage into strips and mash with your hands. Grate the carrots on a coarse grater, cut the pepper into strips, chop the greens. Mix all ingredients and season with oil and vinegar.

Ingredients:

• 80 g boiled quinoa
• 80 g canned chickpeas
• 3-4 cherry tomatoes
• bunch of cilantro
• linseed oil for dressing

Ingredients:

• 500 g chicken liver
• 1 can of pitted olives
• 2 onions
• 2 garlic cloves
• 30 g ghee
• nutmeg, black pepper, salt to taste

For confiture:

• 300 g cranberries
• sachet of gelatin or agar-agar
• cinnamon, vanilla

Cut the onion into half rings, squeeze the garlic, fry in a pan with a little oil. Add the liver to the pan, pre-washed and dried with paper towels. Salt. Simmer covered with water until tender. Put the liver with vegetables, spices, olives and the remaining oil into the blender bowl, beat until smooth. Pour into serving bowls. For confiture, put lingonberries in a saucepan, add spices and cook over low heat for 10 minutes. Add gelatin or agar agar according to instructions, mix well. Spread on top of the pate and refrigerate until set.

Ingredients:

• boiled beets 1 pc
• seaweed 200 g
• bunch of your favorite greens
• boiled chicken egg
• linseed oil
• salt to taste

Grate the beets, finely chop the rest of the ingredients. Season with oil, salt to taste.

Ingredients:

• 1 bulb
• 1 sweet pepper
• 2 chicken fillets
• 10 g ghee
• curry
• salt

Finely chop the onion, cut the pepper into cubes, rinse the chicken fillet, dry it and also cut it into cubes 2 by 2 cm. Saute the onion in ghee for 2 minutes, then add the pepper, reduce the heat and simmer under the lid for another 3 minutes. Add chicken breast, salt and spices and fry for 3 minutes, then pour 100 ml of water, cover and simmer for 10 minutes.

Ingredients:

• 500 g potatoes
• 30 g olive oil
• salt
• Provence herbs, black pepper

Rinse the potatoes thoroughly under running water, cut into quarters without removing the skin. Mix oil with spices and mix with potatoes. Bake on parchment paper at 160 degrees for about an hour, depending on the oven. Consume cold.

Ingredients:

• 400 g pink salmon fillet
• 1 egg
• a bunch of green onions
• salt pepper
• 10 g ghee

Cut salmon fillet into small pieces, but do not mash. Finely chop the green onion. Mix fish, onion and egg, season with salt and pepper. Melt the butter in a frying pan and fry the cutlets under the lid on each side for 3-4 minutes.

Ingredients:

• 400 g broccoli
• 1 teaspoon ghee
• 30 g parmesan cheese

Boil broccoli in salted water. Punch with a blender until puree, add butter and parmesan. Mix again. Sprinkle with sesame seeds when serving.

Ingredients:

• 1 sour apple
• 20 g walnuts
• 20 g raisins
• 1 tablespoon honey (to taste)

Cut off the top of the apple, remove the core with seeds with a spoon. Pour nuts and raisins into the recess, cover with a hat. Put the apple in a mold with a little water, bake for 40-50 minutes at 180 degrees. Drizzle with honey when serving.

Ingredients:

• tomato
• cucumber
• pepper
• iceberg lettuce
• 30 g olives
• 15 g pumpkin seeds
• 1 teaspoon linseed oil
• salt, dry garlic

Cut randomly and mix all the ingredients.

Ingredients:

• pumpkin 400 g
• 1 egg
• 100 g c / o flour
• 30 g long boiled oatmeal
• stevia to taste
• half a teaspoon of baking powder
• cinnamon, nutmeg, vanillin

Boil the pumpkin in a small amount of boiling water for 5-7 minutes. Puree with a blender. Add egg, flour, flakes and spices, mix. Lastly, add baking powder. Pour into muffin tins (can be greased with ghee) and bake for 40 minutes at 175 degrees.

Ingredients:

• 1 avocado
• 1 cucumber
• 1 green apple
• 2 cm ginger root

Blend all ingredients in a blender until smooth. You can add vegetable milk to taste.

Ingredients:

• 10 dates
• 2 tbsp nut butter
• sugar free dark chocolate bar
• 2 tbsp vegetable milk
• 200 g boiled/canned chickpeas
• cocoa for sprinkling

Soak the dates in boiling water for 20 minutes, remove the pits. Break the chocolate, mix with milk and melt in a water bath until smooth. Mix everything in a blender, roll into balls and roll in cocoa.