The healthiest foods for pregnant women. Healthy foods for pregnant women in early and late stages

A woman who decides to become a mother must know that the process of feeding a child begins from the moment of conception. That is why she needs to eat exclusively healthy foods during pregnancy, this will help the baby develop properly and keep the expectant mother in good shape.

The most important thing for a woman during the period of bearing a baby is to give preference to natural products and not be lazy to cook on her own; you need to be completely confident in the quality of the food. Nutrition should be balanced and contain daily requirements of minerals and vitamins.

Milk and dairy products

Hard cheese and cottage cheese contain a lot of useful substances:

1. Protein , which is a necessary component of the composition of blood and lymph.
2. Vitamins B , increasing the “breathing” of body tissues, endurance and performance of the mother.
3. Iron and calcium , necessary for the formation of bones, hair, skin and nails of the baby.
4. Folic acid is very important for the proper formation of the fetus and preventing the risk of developing pathologies, strengthening the mother’s heart muscle.

Natural yogurt contains much more bone-healthy calcium than regular cow's milk, and everything you need for normal operation intestinal bifidobacteria. Yogurt is rich in zinc and proteins, it will quench your thirst and reduce hunger. You can replace yogurts with high-quality kefir.

They are a storehouse of nutrients necessary for the development of the baby of various microelements:

However, they have high calorie content, and it is not advisable for an expectant mother to abuse nuts!

Fish and seafood

Everyone knows that it is a source of phosphorus. Also found in fish products one of the most useful vitamins D, which strengthens the bones and nervous system of a pregnant woman .

During pregnancy, it is better for women to eat lean white fish, preferably sea fish rich in iodine.

Meat, liver

Important construction material cells of the unborn child's body – protein, which is found in sufficient quantities in meat products. You should eat lean meats - chicken, rabbit, beef, lean pork. When preparing meat dishes, it is better to do without seasonings.

Liver contains iron and B vitamins . This is a must-have product not only for the baby, but also for the mother herself - she endures heavy loads during the happy months of bearing her child. Many pregnant women may experience a drop in hemoglobin concentration and develop anemia; eating liver dishes will help cope with this problem.

Eggs

They contain more than 10 useful vitamins and microelements , for example, choline has an effect on mental ability future baby. In getting rid of the nausea that torments the mother in the first months " interesting situation", the chromium contained in this product will help. It is important to regularly eat eggs – both chicken and quail.

But not raw ones!

Rich in vitamins, fiber, microelements and organic acids . You can eat it in any form - raw, boiled, baked, in salads, which are best seasoned vegetable oil or sour cream, but not mayonnaise.

Particular attention should be paid to carrots, broccoli and avocados.

These vegetables contain the greatest amount of:

Fruits and berries

Especially useful during pregnancy! Contains minerals and vitamins vital for baby development. The most important thing is to remember to wash the fruits thoroughly before eating them.

A small daily portion of strawberries, blackberries, and raspberries increases the baby’s body’s defenses. I would like to note the benefits of mango, it contains a lot of vitamin A, you can eat it in any form - raw, boiled, salty or sweet.

Legumes

Lentils from the entire “legume family” will bring the greatest benefit to the body of the expectant mother. It contains vitamin B-6, folic acid and iron which are necessary during pregnancy.

Cereals

For example, Oatmeal is rich in fiber, iron and B vitamins . It is very useful to cook milk porridges with this cereal and add the flakes to homemade baked goods. Oatmeal will help normalize digestion.

Spinach

In the green leaves of this useful herb contains:

• Folic acid.
• Calcium.
• Vitamin A.

It is not difficult to grow spinach in your garden, on your balcony or on your windowsill. He occupies one of the most worthy places in the TOP-12 list! From this herb you can prepare a lot of healthy dishes in the form of purees, soups, and side dishes.

Mushrooms

They are called “forest meat” and contain simply a huge amount of vitamins B, E, C, PP, nicotinic acid and microelements:

• Yoda.
• Zinc.
• Potassium.
• Phosphorus.

Mushrooms are very rich in proteins - leucine, tyrosine, histidine, arginine . Mushrooms should be consumed with caution only from trusted manufacturers.

Oil

• The most useful thing for expectant mothers is olive “liquid gold”, it has a beneficial effect on the formation process nervous system baby.
• Sunflower oil saturates the pregnant woman’s body with vitamins E, A, D, improves appearance hair and skin.
• But butter There is no need to abuse it - it contains a lot of calories. For normal development of the baby, 50 grams per day is enough.

It is important for a pregnant woman to remember that good nutrition is the key not only to her health, but also proper development baby.

Most women know very well which foods are especially useful during pregnancy: fruits, vegetables, fermented milk. But, as a rule, no one knows exactly what and how valuable certain products are.

Today we will tell you about the benefits of consumption during pregnancy:

Sea kale

Fresh carrots

Boiled eggs

Cottage cheese

Fish and seafood

Grenade

Buckwheat

Walnuts

Olive oil

Honey

Red caviar

Pumpkins

black currant

Sea kaleis one of the most important suppliers of iodine and iron. It contains vitamins A, C and B, and is also rich in potassium, sodium, phosphorus, and magnesium salts. Sea kale contains alginic acid salts, which remove toxins from the body. If you regularly use during pregnancy seaweed, then you do not need to take any iodine-containing medications.

Carrotan irreplaceable product for its benefits during pregnancy. It contains many vitamins. Carrots have a good effect on digestion, have a slight bactericidal effect (useful for stagnation in the intestines), and have a diuretic and mild laxative effect. Carrots or carrot juice add nutrients to milk during breastfeeding. The recommended daily dose for a pregnant woman is 1-2 carrots per day. You can eat it with butter or sour cream.

Pumpkinone of the healthiest vegetables during pregnancy. This is a wonderful storehouse of various vitamins, minerals and trace elements. Pumpkin is 90% water, so, like watermelon, it has good diuretic, anti-inflammatory and diaphoretic properties. Pumpkin has a beneficial effect on the body of a pregnant woman: it improves the digestion process, removes excess fluid from the body, and saturates the body with various beneficial microelements and vitamins. Having tasted delicious pumpkin, you enrich yourself with vitamins C, B1, B2, PP1, as well as beta-carotene, iron, potassium, copper, phosphorus, zinc, calcium, magnesium.

EggsIn addition to protein, they are also rich in choline (it is contained in the yolk), which ensures the full physical and mental development of your unborn child, as it helps prevent defects in the development of the neural tube.

Cottage cheeseDuring pregnancy, the expectant mother should eat as much cottage cheese as possible, since the benefits of cottage cheese during pregnancy are invaluable, since cottage cheese is rich in phosphorus, which is important for the formation of the skeletal system.

Pomegranateis a very healthy and valuable fruit, and freshly squeezed pomegranate juice can be called a real healing drink. Pomegranate juice contains various vitamins (C, A, vitamins B, E, PP), iodine, also minerals (calcium, sodium, iron, magnesium, heart-healthy potassium, copper, phosphorus, selenium), acids (citric, malic, tartaric, and also folacin - a form of folic acid, which is very useful and important for the health of any person), proteins, fats, carbohydrates, amino acids, fiber.

During the period of bearing a child, quite many women face such a problem as a decrease in the concentration of hemoglobin in the blood (anemia). In this case, it is recommended to compensate for the obvious iron deficiency by drinking pomegranate juice. It is enough to drink half a glass three times a day 30 minutes before meals. Due to the high content of various acids in pomegranate juice, it is advisable to dilute it with either ordinary boiled water or other juices; juice from carrots or beets would be suitable. It is known that pomegranate juice will help strengthen gums during pregnancy, and during childbirth, reduce blood loss, as it increases blood clotting. It will also strengthen the vaginal muscles; during contractions, it will contribute to the production of oxytocin, the excess level of which is dangerous in the early stages. Drinking pomegranate juice will be contraindicated if you have the following diseases or tendencies: stomach ulcer or high acidic environment; pancreatitis; haemorrhoids; constipation during pregnancy; individual intolerance to pomegranate juice or allergies.

Fish and seafood - As the results of recent studies conducted in Britain have shown, women who ate fish during pregnancy give birth to much smarter children than women who limit themselves to seafood.

Buckwheat- the “queen of cereals” contains more than enough microelements: there is iron, potassium, calcium, magnesium, and many other minerals.

Doctors value buckwheat for a large number of routine. This substance seals the walls of blood vessels, stops bleeding, has a preventive and therapeutic effect on veins, for example, when varicose veins veins and hemorrhoids. In connective tissues, rutin strengthens the smallest blood vessels. That's why buckwheat extremely useful for various vascular diseases, rheumatic diseases and arthritis. It improves blood circulation and strengthens the immune system.

Walnutsrich in calcium, iron, potassium, magnesium, zinc, copper, phosphorus, cobalt, sulfur, iodine, nickel, strontium, chromium. They contain vitamins A, B1, B2, B3, B12, C, K, E, PP, fiber, phytoncides, quinones, sitosterones, tannins, essential oil. But most of all they are valued for their high content of polyunsaturated fatty and essential amino acids (oleic, linoleic, linolenic, palmitic, gallic and elagic), as well as proteins. True, walnuts are very high in calories and should not be consumed during pregnancy.

Relieve spasm of the head vessels and calm down headache 3-4 cores will help during pregnancy walnut with honey. It is also an excellent remedy for insomnia and nervous disorders, stress and shock. For iron deficiency anemia, prepare a delicious mixture of crushed walnut kernels, crushed together with lemon peel and natural honey. It is recommended to consume walnuts in last days pregnancy - they help increase lactation. And with hemorrhoids, walnut oil will help, as it promotes the healing of cracks.

Olive oil– a must-have product for pregnant women! Olive oil contains vitamins (A, K, E, D), polyunsaturated compounds and healthy fatty acids. But, despite its composition, olive oil does not cause fat deposition, but on the contrary, it prevents this process; it also reduces cholesterol levels in the blood and increases the body's immunity. Oil is very useful to an ordinary person, and pregnant women, so it should be included in their diet. Olive oil also has a positive effect on the fetus; it promotes the proper formation of the baby’s brain and nervous system.

Excellent impact olive oil and on the skin of a pregnant woman, especially on those areas of the body where stretch marks may appear. These are the areas of the abdomen and chest, since these are the areas that suffer the most during pregnancy and require additional attention and care. Every woman wants to eliminate such a cosmetic defect as the appearance of stretch marks. Therefore, olive oil is used to prevent the appearance of stretch marks, provide additional nutrition and moisturize the skin. To do this, you need to rub the oil with massage movements into areas vulnerable to stretch marks.

During pregnancy, it is useful to consume olive oil on an empty stomach; it helps to normalize the functioning of the gastrointestinal tract and relieves constipation, which women tend to suffer in the last months of pregnancy. Along with the fact that the use of medications (laxatives) is not recommended during this period, olive oil - vegetable and natural - will be an excellent preventative against constipation.

Doctors even advise expectant mothers to include olive oil in their composition. necessary products for use during pregnancy. Olive oil has a beneficial effect on the uterus, making it more elastic, which helps it open more easily and less painfully, as a result, childbirth will take place naturally and without complications. Due to these properties of olive, obstetricians and gynecologists recommend that mothers in labor increase the amount of olive oil they ingest in the last months before childbirth.

Honeyimproves uterine blood supply, which ensures the flow of oxygen to the fetus. For this reason, it is often recommended to eat it when there is a threat of miscarriage and fetal hypoxia.

Honey during pregnancy can help relieve constipation and indigestion. It normalizes the functioning of the gastrointestinal tract.

During pregnancy, it is better to slightly reduce the amount of honey (to avoid allergies); 2 teaspoons per day will be enough.

Red caviarhas a rich composition. It contains many substances necessary for the future baby and mother, namely:

Folic acid is very necessary for the baby and mother. It affects the development of the nervous system in children and prevents the development of pathologies and defects;

Magnesium – necessary for the prevention of seizures;

Lecithin – lowers cholesterol and helps vitamins to be absorbed well;

Protein makes up thirty percent of the total composition. It is needed for the formation of fetal organs;

Omega acids – provide cholesterol neutralization and energy to the body.

In addition to the above components, red caviar contains vitamins D, E, B, A, as well as zinc, manganese, phosphorus, iron, and iodine. Red caviar improves mood and gives the body useful material, increases hemoglobin levels in the blood, neutralizes cholesterol.

If you have no contraindications to the use of caviar, be sure to include it in your diet. After all, it is included in the list of foods that are beneficial during pregnancy. They say that during pregnancy, red caviar has a better effect on the body than black caviar. Of course, the caviar must be of high quality. It will be interesting to know that this product is mined in the summer, and at this time it must be preserved. If you observe different production times on the jar, it is recommended to refuse such a purchase. Pay attention to the density of the caviar in the jar - there should be no empty spaces inside. Weighed caviar should be with whole grains and crumbly.

Black currant It helps a lot to prevent swelling, anemia and colds, thanks to its rich composition. Moreover, not only berries are useful, as many believe, but also leaves and branches, because they can be used to brew such a healthy tea. The properties of berries are also highly valued black currant preserve your vitamins during strong increases or decreases in temperature, that is, they can be frozen for the winter, and then eaten either fresh, or made into fruit drinks and compotes, the benefits will be similar.

Top 15: the healthiest foods for pregnant women © shutterstock

Expectant mothers must constantly think about what products they consume, because during pregnancy, women must take into account not only the taste of the product, but also the benefits and harm that it can bring to the child. Relatives and friends advise you to eat one thing, doctors - another, but you want a third. It is not surprising that many women are frightened by the question: “What foods are the healthiest for pregnant women?”

To somehow make your food choices during pregnancy easier, we have selected 15 of the healthiest foods for expectant mothers.

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The healthiest foods for pregnant women: Vegetables and fruits

• Carrot: most healthy vegetable during pregnancy. Carrots promote better functioning of the gastrointestinal tract. It contains a large amount of carotene, vitamin E, C, vitamins B, K and PP. All these beneficial substances help in the formation of the child’s organs. The only contraindication for this vegetable is stomach ulcers, pancreatic problems and any inflammation of the gastrointestinal tract.
• Bulgarian Bell pepper: It has medicinal properties, helps improve the condition of mucous membranes and strengthens blood vessels. The beneficial substances contained in pepper strengthen the bones of a pregnant woman and help in the formation of the baby’s bones. Vitamins C, E, PP and P, which are contained in this vegetable, improve the condition of the skin. A essential oils, protein and beta-carotene will increase the immunity level of a woman expecting a child.
• Spinach: this vegetable is rich in folic acid (vitamins A, B9 and E), which helps a pregnant woman avoid miscarriage, cope with toxicosis in the first trimester, reduces the likelihood of developing anemia and protects the fetus from the development of abnormalities.
• Tomato: A very filling and low-calorie tomato contains lycopene, which is a unique antioxidant and protects cells from the effects of free radicals.
• Banana: Despite the calorie content of this fruit and the amount of starch it contains, doctors do not recommend giving it up. Banana contains the most beneficial elements for the fetus: zinc and potassium. Zinc helps form the child’s immune system, and potassium helps build the cardiovascular system.
• Apples: These fruits help normalize the gastrointestinal tract, increase the secretion of gastric juice, and relieve nausea. Apples contain a lot of iron, manganese, magnesium, phosphorus and potassium, which help the fruit develop. And 5 seeds of this fruit contain the daily requirement of iodine.

Top 15: the healthiest foods for pregnant women © shutterstock

The healthiest foods for pregnant women: Cereals

• Oatmeal: contributes to the normal course of pregnancy, thanks to a large number of vitamins and minerals. Complex carbohydrates speed up metabolism. Oatmeal gently envelops the gastric mucosa, which is good for inflammation of the gastrointestinal tract.
• Brown rice: This type of rice takes longer to digest than white rice, so pregnant women will remain full for a longer period. Also, brown brown rice contains 8 amino acids, which are necessary for the creation of cells.

The healthiest foods for pregnant women: Protein foods

• Natural yogurt: in it in large quantities contains calcium and protein, which are necessary for the formation of bones and muscles, as well as vital organs. Beneficial bacteria in yogurt improve the functioning of the gastrointestinal tract and speed up the process of transferring nutrients to the fetus.
• Hard and pasteurized cheese: contains a lot of protein and protein, while such cheeses are low in calories.
• Sea fish: Such types of fish as salmon, sardines, mackerel, anchovies, trout, herring contain enough Omega-3 fatty acids, protein and phosphorus, which are necessary for the development of the baby’s brain.
• Eggs: contain a large amount of proteins with a minimum of calories, and B vitamins, zinc and selenium will help develop cardiovascular system child. It's better not to eat raw eggs, always try to eat eggs that have been well cooked.
• Lean meat(beef, turkey, chicken breasts): during pregnancy, it is better to replace the consumption of red meat, which is high in cholesterol and unhealthy fats, with lean types of meat such as dark meat turkey, chicken breasts, young lean beef). These varieties contain a lot of iron, healthy animal proteins, zinc, and B vitamins, which will provide the expectant mother with energy. Plus they are low in calories. Before eating meat, make sure it is completely cooked.
• Tofu: This soy product contains a huge amount of amino acids that help increase collagen production. By consuming bean curd you will reduce the risk of getting stretch marks. This is a filling and low-calorie product.

The healthiest foods for pregnant women: Berries

Strawberries, blackberries, raspberries: contain minerals and vitamins vital for fetal development. By eating berries and fruits daily (no more than 5 servings), you increase your baby’s immunity.

As you can see, there are a lot of healthy foods, so creating a proper and healthy diet for two will not be a problem.

A properly selected menu at the beginning of pregnancy will relieve heartburn, nausea, eliminate vomiting and relieve constipation. good foundation for the full development of the fetus. Healthy foods during pregnancy in the 1st trimester:

• vegetables (green) with vegetable oil;
• sea ​​fish;
• lean boiled and stewed meat;
• low-fat cottage cheese, fermented milk products;
• wholemeal bread;
• buckwheat, oatmeal;
• nuts, seeds;
• fruits.

From foods during pregnancy in the 1st trimester, you should limit or completely exclude hot spices (vinegar, mustard, pepper), heavy cream, sour cream, meat, fast food, and coffee from drinks.

A separate topic is salt. Its daily intake ranges from 12 to 15 grams. It is clear that it is hardly realistic to determine the amount of salt in the foods consumed every day. In this case, in order not to provoke swelling during pregnancy, better dishes just undersalt rather than oversalt.

Alcoholic drinks (all without exception and in any doses) are not even considered - neither during pregnancy nor while breastfeeding.

Healthy foods during pregnancy in the 2nd trimester

The diet in the second trimester should be aimed at saturating the body with calcium and limiting potential allergens (such as citrus fruits or various exotic fruits). It is advisable to limit products that contribute to excess weight(sweet, flour), increased cholesterol levels (yolks, sausages, lard, baked goods and cakes, butter and fat sour cream, fish roe, beef liver, brains, kidneys, mayonnaise, chips).

Calcium enters the body mainly with milk and dairy products, so low-fat foods should be included among healthy foods during pregnancy in the second trimester.

• cottage cheese;
• kefir;
• yogurt;
• curdled milk;
• fermented baked milk;
• cheeses.

These healthy foods during pregnancy, in different combinations, should be consumed every day. Along with this, in the second trimester it is useful to take calcium supplements so that the minerals of the mother’s bones and teeth are not used to form a new organism.

Sometimes women who lack this mineral eat chalk. This is not recommended, as it also contains other substances harmful to the body.

Some menus for pregnant women recommend weekly fasting days - apple or kefir. The recommendation is controversial, since it is already difficult for pregnant women to give up some tasty, but unhealthy foods and dishes. But if it is not difficult for a woman to adhere to such a diet, then it will not cause harm.

In the second trimester, as in the first, you should also not get carried away with salt and drink slightly less liquid. Use iodized salt.

The total amount of water and other liquids in the second trimester is 1.2 - 1.5 liters.

Healthy foods during pregnancy in the 3rd trimester

Nutrition in the last trimester of pregnancy also has its own peculiarities. To prevent late toxicosis and the appearance of edema, it is necessary to even more strictly limit the consumption of table salt (up to five grams in recent months) and liquid (up to a liter). If swelling does appear, you should definitely tell your doctor about it.

Useful foods during pregnancy in the 3rd trimester:

• fish, meat (boiled or baked);
• dairy and low-fat fermented milk products;
• vegetarian soups;
• from fats - only butter;
• fresh, stewed vegetables;
• fruits, fresh juices.

It is advisable to exclude pates, meat with blood, raw eggs, unpasteurized cheeses, homemade ice cream, creams to prevent food poisoning.

In the last month, you should give up fatty foods, flour and sweets to avoid problems during childbirth.

During pregnancy, a woman should gain a maximum of 10 - 12 kg, and in the second half - about 10, due to the enlargement of the fetus, and not the accumulation of fat reserves. Healthy foods during pregnancy will help you not exceed the permissible weight gain.

The healthiest foods during pregnancy

While expecting a baby, it is very important to follow general principles rational nutrition.

• Choose fresh, high-quality, environmentally friendly products.
• In summer, eat more fruits and greens, in winter - legumes, vegetables, nuts.
• Eat regularly, several times a day, in small portions.
• Prepare homemade dishes - boiled, baked, stewed.
• Eat fruits and vegetables as often as possible and without cooking.
• Replace animal fats with vegetable fats, preferably olive oil.
• Avoid smoked, salted and canned foods.
• Do not overuse salty, sweet, floury, fatty foods.
• Eat at calm atmosphere, chew food thoroughly.
• Drink enough clean water, but not too much liquid at all.

The nutrition of a pregnant woman is slightly different in different periods, but the principles do not change.

The best foods during pregnancy:

• Meat, poultry, and sea fish are rich in proteins, iron, calcium, and vitamins. Healthier meat is lean, and fish is fatty. Recommended twice a day, in the morning.
• Dairy group: contain proteins, calcium, and other microelements. Half a liter of milk or fermented milk products, cottage cheese or hard cheeses satisfy the daily needs of the mother and fetus.
• Eggs contain protein, zinc, selenium, and vitamin B.
• Cereals, especially oatmeal, baked goods, and potato dishes are useful at every meal. Whole grains, wholemeal flour, and oat muesli are especially needed in the diet.
• Vegetables and greens (tomatoes, broccoli, cucumbers, lettuce, pumpkin, carrots, sweet peppers) saturate the body with vitamins, fiber, pectins, and minerals. A healthy person can use them with virtually no restrictions. The dairy and vegetable group are healthier foods during pregnancy, particularly in the afternoon.
• Nuts and seeds in moderate doses enrich the body with healthy oils, protein, and minerals.
• Berries and fruits (apples, pomegranates, pears, raspberries, peach, kiwi, currants, strawberries, bananas) - a source of all kinds of vitamins and minerals, pectins and fiber - complete the list of useful foods during pregnancy.

Maternal nutrition plays a vital role in the growth and full development of the fetus. A responsible mother should remember this and eat only healthy foods during pregnancy. The highest reward is the birth of a healthy, smart, beautiful child, capable of further successful development. For this, women are willing to do much more than just eat right.

Everyone knows that a pregnant woman should eat for two. But as soon as a woman realizes that for two it is not twice as much, but twice as good, questions arise. For example, what are healthy foods for pregnant women? The information coming in is very contradictory. It turns out that all products are harmful! There is mercury in fish, cholesterol in eggs, gluten in bread and cereals... It’s not clear what to do. Let's figure it out.

In this article we will look at a fairly large list of products. You don't have to eat all of them every day, but it is highly advisable to include these foods more often during the week.

Eggs are an amazing product. Just 90 kilocalories contain complete, high-quality protein, more than 12 vitamins and minerals. These are phosphorus, iron, choline, biotin... Everything that is so important already in the early stages of pregnancy.

Choline deserves special attention. This substance, together with folic acid, ensures the normal development of the nervous system of the unborn child. Prevents splitting of the neural tube.

All these useful substances are stored mainly in the yolk. Therefore, do not rush to throw it away in pursuit of reduced calorie content.

Regarding the cholesterol contained in eggs. His reputation was justified. The main damage to health is caused not by dietary cholesterol itself, but by an unbalanced diet. For example, excess sugar and low quality fat (trans fat), as well as an incorrect balance of essential fatty acids.

If you have problems with blood cholesterol levels, then you should talk to your doctor about the permissible amount of yolks in the menu and dietary alternatives.

Another good thing about eggs is that they are easy to cook! When you have no strength, you can limit yourself boiled egg. When you have the desire and a creative touch, you can prepare a delicious omelet and enjoy the most delicate taste.

Salmon

Salmon is not only an excellent source of easily digestible protein, but also the main dietary source of essential fatty acids for pregnant women. The thing is that salmon is a non-predatory fish and its meat does not contain as much as the meat of predators.

Tender salmon meat is rich in Omega-3 fatty acids. They are vital for the unborn child, and will also help the mother keep her weight normal and improve her mood.

The fatty acids contained in salmon meat naturally regulate arterial pressure. They improve the condition of the vascular wall and have anti-inflammatory and antispasmodic effects.

Beans

Beans of all colors and sizes, lentils, peas, chickpeas... Legumes are the leaders in protein and fiber content among plant foods. Sluggish bowel movements, flatulence and constipation often accompany pregnancy in the very early stages. A tasty menu rich in legumes will help create favorable conditions for the functioning of the digestive system.

Lentils, in addition, supply quite a lot of folic acid, which is very important in the early stages. Multi-colored, elastic beans and peas will be excellent suppliers of other nutrients that are so necessary during pregnancy.

Pumpkin, carrots and beets

Vibrant, naturally sweet vegetables are versatile in their use. They can be used as an appetizer, dessert, side dish or main dish. Natural sweetness will help you survive the painful restrictions on confectionery products. The rich color will give you a good mood and hitherto unexplored, but definitely useful pigments.

By the way, about color. By their color, vegetables indicate a high content of carotenoids - precursors of vitamin A. This form of the vitamin is non-toxic and will not cause as much harm to a child as an overdose of retinol. At the same time, you must definitely find a place in your diet for dark green vegetables and herbs.

Dark green leafy vegetables

Spinach, kale, chard, herbs and other green foods are rich in all the necessary vitamins, rich in folic acid, and help build the right balance of essential fatty acids.

You can safely snack on a crunchy leaf at any time of the day with benefits for your health and figure.

Popcorn and other whole grains

Oh yeah! Popcorn - really healthy food. The main thing is to cook it without excess fat and sugar. Take dried grains that have just been peeled from the cob and have not been subjected to additional processing. And cook them yourself in a popcorn maker, in a stream of hot air, or an old ladle (without skill, popcorn can burn) with a minimum of fat or no fat at all.

Popcorn and whole grain cereals are important during pregnancy because they are rich in fiber and nutrients, including vitamin E, selenium and other essential nutrients.

Only people with celiac disease need to worry about gluten. For healthy people, gluten, unlike a gluten-free diet, is not dangerous. The latter removes a very large segment of products from the diet and leads to insufficient intake of certain nutrients into the body.

Don't stop at buckwheat porridge and barley. Prepare oatmeal not from flakes, but from whole grains. Discover spelled and quinoa. They are rich in protein and have an unusual nutty flavor.

Almonds and walnuts

Nuts are nature's treasure trove. High-quality fat, phytosteroids, complete protein, large dose of vitamins and microelements, alimentary fiber- all this can be achieved with a handful of delicious nuts.

Nuts are quite high in calories, but if you want to eat more of them, reduce the amount of oils used in cooking. This will free up quite a few calories and make it possible to eat more nuts. Please note that you are not cutting fats in your diet, but only increasing the quality of their source.

Greek yogurt and quark

Cottage cheese is a product for everyone. Either it is dry or sour, but almost everyone likes delicate yogurt with a dense consistency.

Greek yogurt typically contains twice as much protein as regular yogurt. In terms of protein content, it surpasses even a quark. And like everyone milk product, yogurt is rich in calcium, which is so necessary for:

• Construction of a child's skeleton;
• Protection of mother's teeth;
• Preventing eclampsia in pregnancy;
• Normal functioning of the cardiovascular and nervous systems of both.

And this is an important contribution to the health of mother and baby.

There is an assumption that women need an adequate amount of calcium in the earliest stages, and even better - during the period of conception. The fact is that it plays a certain role in the proper formation of the placenta. This theory has not yet been fully studied, but in any case, a sufficient amount of dietary calcium is necessary for every person.

Lean meat

Meat is an excellent source of high-quality protein. You should not buy sausages, sausages or other processed meat products. Perfect option- bring home a good piece of lean young meat and, if necessary, trim off excess fat.

Excess red meat in the diet can cause significant harm to the developing fetus, while small amounts will provide essential vitamins and iron. Pork and beef are also rich in choline.

Fruits and vegetables in all colors of the rainbow

Colorful fruits and vegetables advertise themselves. They are bright, pleasant to look at, and delicious to eat. Nutrients, contained in different products are also different. And variety is the best guarantee that mother and baby will receive all the necessary nutrients.

It happens that in the early stages, fruits or vegetables are the only foods that a young mother is able to eat. It's not very good, but it's better than eating nothing at all.

Another benefit of food variety, especially during later pregnancy is the introduction of the future baby to new tastes. Amniotic fluid probably has a variable taste depending on the mother's diet. Thus, a child’s acquaintance with adult food occurs even before birth, then through breast milk, and then with complementary foods.

Thanks for sharing the article on social media.

Sincerely, Elena Dyachenko