Protein foods list of foods during pregnancy

Meat, poultry and fish

The most important thing in a pregnant woman’s diet is protein, which is found in meat and fish. It promotes the proper formation of the fetus and changes in the mother’s body. The expectant mother's diet should include 100 g of complete protein daily.

While waiting for your baby, it is recommended to consume:

• veal:
• steamed beef:
• chicken;
• rabbit meat;
• turkey;
• lean pork;
• young lamb.

For anemia, beef and veal are preferable among all types of meat - they contain a lot of iron for normal hematopoiesis. Pork is nutritious and high in calories; it is better not to get carried away with such meat.

Safe protein diet for pregnant women

Pregnancy is a time when no medical procedures can be performed without the doctor’s knowledge.
And diet in this matter is no exception. Excess weight during pregnancy requires restrictions on food intake, but if you deny yourself everything, the child may not develop properly and may not receive enough vitamins and minerals. Therefore, the doctor can choose a protein diet for the woman, which will help normalize her weight and will not limit the fetus’s intake of nutrients.

Cereals, pasta

Cereals, cereals and pasta are rich in fiber, proteins, complex carbohydrates, vitamins, especially group B. They contain a lot of iron, magnesium, zinc, silicon, and polyunsaturated fatty acids.

During pregnancy, you can eat all grains. They are consumed daily in the form of porridge, sprouted grains, and whole grain bread.

Pasta products are selected from durum wheat. They have less starch and a lower glycemic index, which is important for women with gestational diabetes.

Diet for a pregnant woman with protein foods: menu for the week

Consider a sample dietary plan for a week. It can be easily modified and supplemented using the tables presented above. A balanced diet in the form of 5 meals a day is recognized by nutritionists and obstetricians as the safest and most effective.

Each serving should contain no more than 500 kcal. This dose will allow you to eat enough and maintain normal weight. Pay great attention to fruits and vegetables. Don't eat at night, and if you can't sleep, then drink a glass of kefir or a glass of warm milk with honey.

We must not forget about physical activity. Exercise doesn't have to be intense, but it does have to wake up your body.

Dairy and fermented milk products

Milk and all products made from it are rich in calcium and probiotics. A lack of microelement affects the condition of teeth, bones, hair, and disrupts the formation of the baby’s skeleton. Doctors believe that pregnant women need to receive 1,500 mg of the mineral daily.

It is recommended to consume 1-2 glasses of milk and lactic acid products per day, 150 g of cottage cheese is enough, 30 g of cheese. Yogurts are only natural, without sugar and preservatives.

It is not advisable to buy store-bought cheesecakes that contain additives. If you want, 100 g of this delicacy once a week is enough.

Nuts and seeds

Doctors assure that nuts are beneficial for the expectant mother. They are rich in protein, amino acids, PUFAs, which are necessary for the development of the fetus and the well-being of the woman. Seeds and nuts are difficult to digest, so you need to eat them in crushed form.

Necessary during pregnancy:

• sesame;
• pine and walnuts;
• flax seed;
• walnuts;
• hazelnut;
• pumpkin seeds, sunflower seeds;
• Brazilian nut.

Cashews are beneficial due to their high magnesium content. The microelement stabilizes the functioning of the central nervous system, reduces anxiety, reduces uterine tone, and prevents miscarriage.

The norm for nuts and seeds in all trimesters is 50 g per day. If you are overweight, reduce the dosage to 30 g per day.

Sweets

Nutritionists often recommend giving up sweets for the entire duration of pregnancy. But what if you want something tasty? There is a list of safe treats that can be eaten without harm to the child and the expectant mother:

• honey;
• dried fruits;
• marmalade, marshmallows, marshmallows;
• black chocolate.

Do not forget that honey is a strong allergen.

Sample protein diet menu during pregnancy

1. We have breakfast with oatmeal cooked in milk, you can add your favorite dried fruits to it. We also eat a steamed chicken cutlet, a slice of whole grain bread and drink a glass of compote.
2. For lunch we eat cottage cheese and an apple.
3. We have lunch with soup cooked in chicken broth; you can add cereal to it if desired. For main course, we prepare a baked steak from your favorite fish, stew any vegetables that are allowed, and add a piece of whole grain bread to the meal.
4. We have an afternoon snack with kefir or yogurt, and we can eat one pear.
5. For dinner, we prepare a steam omelette from two eggs with the addition of vegetables and eat a bran bun.
6. If you really want to eat before going to bed, you can drink a glass of your favorite fermented milk drink, but a prerequisite is that it contains minimal fat.

Eggs

Eggs are a controversial product. They are tasty and satisfying, replenishing the deficiency of proteins, vitamins, and microelements. Choline improves the baby's brain development and strengthens the mother's nervous system. The maximum portion is 3 pieces per day.

On the other hand, it is a highly allergenic and choleretic food. Eggs are not recommended for liver diseases or allergies to chicken protein. Even if the reaction has not occurred before, it can appear at any stage of pregnancy. Therefore, it is better to replace chicken and quail eggs with guinea eggs.

Products during pregnancy

Pregnancy is one of the best periods in a woman's life. This is the expectation of a miracle, this thrill of a baby emerging under your heart and a calming warmth throughout your body. That is why it is so important during this period not to disturb your inner comfort and the comfort of the child. And that is why you need to eat a balanced and healthy diet.

The main rule is to get all the necessary substances, vitamins and microelements, although this is not a reason to double the portion.

During pregnancy, eat whenever you feel like it. It is better to eat often - up to 5-6 times - but little by little. Don't overeat, chew your food thoroughly, don't rush, and don't overeat at night. Say yes to boiled, baked, steamed. But refuse fried, smoked and canned food.

First of all, both the expectant mother and her baby need protein, because it is the building material of cells and helps the baby grow. The daily norm is 75-100 grams of protein per day. If we translate all this into “food equivalent”, then this is about three glasses of milk, half a kilo of cottage cheese, two eggs and one hundred grams of meat or fish. To get enough protein, cook yourself lean meat, poultry (it’s better to take domestic than imported), treat yourself to fish - shrimp, lobsters, crabs; Boil eggs or make yourself an omelet. Consume vegetables, fruits and berries, but preferably from your lane. Click on nuts - pine nuts, hazelnuts - and seeds. Don't avoid legumes.

To help your body with energy, consume carbohydrates. But be careful with them - too much of them can be harmful. There are carbohydrates that instantly relieve hunger, but they don’t last long. These are chocolates, sweets, sugar. In the body, such carbohydrates are stored as fat deposits. Of course, don’t give up sweets completely, but it’s better to eat very little of them, replace them with porridge, pasta, vegetables and potatoes - especially boiled in their jackets. These carbohydrates are called unrefined. They relieve constipation, prevent weight lifting and retain glucose. It is better to cook porridge from unrefined cereals, whole grains and sprouted wheat. And the bread is coarsely ground or with bran.

To maintain normal blood levels in the expectant mother and baby, consume carbohydrates. It contains liver, sardines, and spinach. This is especially good in combination with vitamin C. It is found in citrus fruits - by the way, the highest content is in grapefruits, and they are hypoallergenic - in sorrel, spinach, and sweet peppers. Vitamin C heals wounds, and is useful for the baby because it promotes its growth and makes the skeleton and teeth strong.

By the way, contrary to popular belief, the menu should contain fats, but unsaturated ones. Add creamy, bright yellow and solid oil to porridge, fry with refined oil, and season salads with unrefined oil.

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Nutrition in early pregnancy

Be sure to consume calcium, folic acid, vitamins A, E and B. Calcium strengthens bones - if the baby has enough of it, it does not harm the mother’s teeth and bones, nor does it take it away from them. Calcium is found in milk, fish, cottage cheese, cheese, almonds and peanuts. Folic acid is found in yellow vegetables, fruits and greens. It helps the skin, eyes and bones, and has a positive effect on the baby’s brain development. B vitamins are found in porridges - very good if you eat buckwheat and brown rice - in black bread and cabbage. By the way, the latter is very useful if you feel that you are gaining excess weight. It prevents the deposition of fats in the body - consume it boiled, stewed, or in salads. Pineapple also does not allow fats to linger.

During pregnancy, focus not only on nutrition, but also on fluid intake. Drink at least two liters a day. Soup, teas and milk also count.

Eliminate harmful foods from your diet. Swordfish, shark, cabezon, king mackerel, and canned white tuna can be hazardous to the health of a pregnant woman. They contain a high level of metal, which is harmful to the baby’s nervous system and brain. A safe dose is 150 grams per week of white tuna or 300 grams of salmon and shrimp. Be wary of fish caught in rivers and lakes. Never eat raw or undercooked meat, even if it is homemade. And, of course, refuse fast food: hot dogs and dubious-looking ham are not the best food for a pregnant woman. Do not eat unpasteurized dairy products, juices, or chilled smoked foods. Alcohol and tobacco are strictly contraindicated, and even just breathing in their vapors is harmful. Do not drink tap water: it can only be consumed purified and filtered. Doctors have not fully studied the effect of herbal supplements and teas on the body of a pregnant woman.

In the first half of pregnancy, the expectant mother’s diet is virtually no different from what she ate before pregnancy. But still, it should be varied and include all the necessary (we listed them above) substances. Allow yourself some salty food if you really want it, but do not overuse it so that the salts are not deposited. The daily diet for the first half of pregnancy is 2400 - 2700 kcal.

In the second, the fetus grows quickly, the load on all organs and systems of the mother increases, so eat more. But exclude salty, spicy, smoked and processed foods. The daily diet for the second half of pregnancy is 2800 - 3000 kcal.

Remember: a properly composed diet will help the baby to be born strong and healthy, and the mother to bear an heir without harm to health or appearance, with good health throughout the pregnancy. Poor nutrition in the early stages of pregnancy can affect the survival of the embryo, and in later stages it can affect the development of the baby.

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Greenery

It is generally accepted that garden herbs are beneficial. In the spring they provide vitamins, in the summer they improve appetite and reduce the symptoms of toxicosis. But not all plants are allowed during pregnancy.

Safe Greens:

• spinach;
• celery;
• salad;
• sorrel.

Undesirable herbs:

• dill;
• parsley;
• tarragon;
• cilantro;
• mint.

In small quantities, these herbs will not cause harm. Just don’t get carried away - excessive portions can complicate the course of pregnancy and provoke a miscarriage. It is permissible to chop greens into a salad, but do not eat them in bunches.

What should the menu be like?

Food intake should be 5 times a day in small quantities. The diet looks something like this:

1. Breakfast is 30% of the daily value. It contains mainly carbohydrates; porridge, a glass of kefir, an egg, and fruit are suitable.
2. Snack – 10%. A glass of yogurt, fruit or vegetable salad.
3. Lunch – 20%. Must contain carbohydrates and proteins, such as fish or meat.
4. Dinner – 30%. Priority is given to light proteins, this could be, for example, cottage cheese or eggs.
5. Snack – 10%.

You can create your own menu. If in doubt, it is better to consult a doctor for advice. And remember that even one boiled egg is considered a snack; do not overeat.

When eating a protein diet, the following foods are excluded: chocolate, flour products, sweets, fried foods, carbonated drinks, fast food, mayonnaise. You should also take into account allergic reactions of the body; they often occur to citrus fruits, nuts, seafood, and strawberries.

Diet for a protein diet

The main foods that contain protein are meat, fish, eggs and dairy products. Preferably lean meat, such as beef and poultry. Fish can be fatty; it contains important omega-3 fatty acids, which are a component of the formation of brain and nerve tissue.

Among dairy products, low-fat milk, yogurt, fermented baked milk, and kefir are recommended. You need to choose something that is better absorbed by the body. Cottage cheese and cheese are also useful.

Plant foods such as legumes and nuts also contain a lot of protein. However, you should be careful when consuming beans, because they are difficult to digest and can contribute to gas formation, which will become a source of discomfort.

It is advisable to limit animal fats; it is better to use vegetable oil. Complex carbohydrates should be preferred. They promote energy reserves for a long period due to slow breakdown, and blood glucose levels will also be uniform. Complex carbohydrates include grains and vegetables.

Equally important and beneficial is the consumption of foods rich in iron: meat, fish, cocoa, buckwheat porridge, green vegetables and fruits, dried apricots.

• The best option is a combination of plant and animal products.
• The menu should be varied; it is not necessary to eat the same food every day.
• Half of vegetables and fruits should be consumed raw.
• Do not fry food, it is better to boil, stew, bake.
• Fermented milk products must be fresh and not low-fat; check expiration dates to avoid misunderstandings.
• Replace the chicken with lean turkey or duck.

Examples of protein diet by day

As mentioned above, food is consumed 5 times a day.

Canned food

Doctors are sure that canned food is not suitable food during pregnancy. It is necessary to reduce their use to a minimum.

Unwanted canned food:

• with food additives;
• pickled vegetables;
• sweet preserves (jams, jellies, marmalade);
• smoked meats;
• meat, fish, vegetables in oil or tomato sauce;
• preserves (salted fish in brine);
• dried products.

Not all conservation procedures are dangerous for pregnant women. There are permitted and useful:

• dried berries, fruits;
• baby food;
• freezing

The best option during pregnancy is homemade canned food. They can’t be called useful, but they won’t do much harm either.

Oils

Vegetable fats help improve metabolism, stabilize hormonal levels, strengthen the immune system, and eliminate constipation and heartburn. Vegetable oils remove bile and facilitate digestion. They must be taken in their pure form.

Allowed oils:

• linen;
• olive;
• sunflower;
• sea ​​buckthorn

According to the recommendations of nutritionists, the diet should contain 30–40 g of vegetable oil daily.

Nutrient-rich foods

During pregnancy, the need for nutrients increases by 2–4 times. Unusual taste preferences are an attempt to compensate for the deficiency of one or another element. Such problems can be avoided by eating foods rich in elements important for the body.

Table - Products with a high content of nutrients, per 100 g:

Diet for pregnant women for weight loss according to each trimester of pregnancy

Diet for pregnant women first trimester

The first trimester is very serious and promising, the woman has just learned about such great news, and the first question is what to do? How to balance nutrition so that the fetus develops correctly, and there are enough vitamins and microelements for two.

A diet for pregnant women in the 1st trimester involves reducing the amount of high-calorie foods, removing all harmful foods from the diet, and focusing on the quality of the substances consumed. Proteins and vitamins are the main “building material” for the bones and tissues of the unborn baby.

• More fruits, juices
• Vegetables and greens.

And:

• Sea fish
• Low-fat cottage cheese
• Wholemeal bread
• Buckwheat
• Nuts.

Minor physical activity, slow walking, swimming, jogging are acceptable.

Diet for pregnant women second trimester

The diet for pregnant women in the 2nd trimester is characterized by an increase in the calorie content of foods, but this should not be done at the expense of sweets. And include a lot of vegetable fats in your diet. They even advise drinking two tablespoons of butter a day raw, but sour cream and cream are not yet recommended.

Do not forget about the consumption of vitamins of natural origin, carrots, legumes, fruits, baked goods, eggs, meat, cottage cheese, low-fat cheese, milk.

NO foods high in cholesterol:

• Sausages
• Salo
• Caviar
• Bakery
• Butter (vegetable oil is possible).

Also exclude pickles and citrus fruits to avoid allergic reactions.

You can spend fasting days on kefir or green apples once a week.

Less liquid and NO alcohol.

Diet for pregnant women third trimester

The diet changes completely; the diet for pregnant women in the 3rd trimester is very strict and contains many restrictions. Basic nutritional rules for the expectant mother:

• Minimum calorie content of food
• Increase food intake up to 7 times
• Introduce dried fruits steamed in boiling water into your diet
• Minimum liquid, up to 1 liter, including soups and drinks
• The amount of table salt should not exceed 5 g per day
• Exclude concentrated meat and fish broths from the diet, only steamed fish in the first half of the day
• Cook food only with vegetable oil
• We arrange fasting days several times a week.

We strictly control the weight, the ease of the process of giving birth to a child depends on this.

Products that help cope with pregnancy problems

Knowing the beneficial properties of vegetables and fruits, you can get rid of pregnancy problems: constipation, nausea, swelling, pressure surges.

Table - Beneficial and medicinal properties of products:

A frequent companion of pregnancy is low blood pressure. Expectant mothers should not overuse strong tea and caffeine-containing drinks, so they have to rely on nutrition.

The diet of women with hypotension should contain baked potatoes, carrots, lemons, cow's butter, cranberries, blueberries, and strawberries. There is no single product that increases blood pressure. Following the principles of a healthy diet will help keep your blood pressure normal.

Contraindications to a protein diet

Each diet somehow affects the usual rhythm of life. This is not surprising, since the ideal method of losing weight simply does not exist. This explains why there are so many diets that make people want to lose weight. Some fans of their figure consider this method of eating so perfect that they ignore the consequences of a protein diet.

What are the disadvantages of such a diet?

• Firstly, it is not balanced. The fact that restrictions are imposed on the consumption of certain vegetables and fruits can be a direct path to vitamin deficiency. Therefore, a protein diet for a week, 10 days or more necessarily requires additional vitamin supplements.

• Secondly, it is impossible to say one hundred percent that protein foods are absolutely healthy. Despite the competent approach of the diet’s developers, who left in the diet many foods necessary for the body’s vital functions, it cannot be called an absolutely complete diet. What is dangerous about a protein diet is that it contains excess protein, calcium deficiency, increased cholesterol levels and other troubles. Taken together, this is stressful for the body, despite the fact that at this time you will not feel hungry. Of course, a protein diet for 5 days or 7 days will not lead to irreversible processes. But still, it is better not to wear out your body and not torment it for more than three weeks.

• Thirdly, a large amount of protein affects blood clotting and leads to the formation of blood clots. Therefore, it is contraindicated for those who have a predisposition to this disease. Those who have chosen this path of losing weight should definitely drink plenty of fluids.

• Fourthly, protein breakdown products are excreted by the kidneys, so they will first feel the harm of a protein diet. It is not recommended for older people, people with gout, dysbacteriosis, or diseases of the digestive tract. Any processing of animal products in large quantities is a big burden for the body. If you have these problems, then it is better not to take risks, but to use more gentle and loyal methods of combating excess weight.

A large amount of proteins is a burden on internal organs

After weighing the pros and cons, you can come to your own conclusion whether a protein diet is harmful or not for you personally. The main thing is not to cause harm to health. But if you are confident in it and nothing bothered you before starting the diet, then you can add a good mood to it. After all, when we are slim and fit, there is more joy. Is not it?!

Products that may cause problems

Every woman has dishes that cause discomfort or allergies. Ideally, you need to contact your doctor with a request to create an individual diet. But not everyone has this opportunity. Therefore, here is a list of unhealthy foods that most often provoke illness.

Table - Which foods are not allowed for pregnant women:

Safe and healthy foods during pregnancy are an important part of the well-being of mother and child. Based on them, you need to create a healthy and nutritious diet, but not reach the point of fanaticism.

If you want junk food, it’s better to eat a little than to suffer. After all, proper nutrition is necessary not only for the full development of the baby, but also for the comfortable state of the woman.

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Effective protein diet for pregnant women

The protein diet for pregnant women has its own characteristics. During the period of bearing a child, it is important not only to maintain your figure, but also to strictly control your weight, since extra pounds harm both the mother and the unborn child. At the same time, the diet should be varied so that the baby’s body receives a sufficient amount of vitamins and microelements. But to create a diet, you must consult a doctor.

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A protein-plant diet, despite the adjustments that are made to it during pregnancy, is not easy to tolerate. The body requires much more carbohydrates than is provided for by fairly strict dietary standards. If such a diet is followed for a long time, metabolic processes can be seriously disrupted, and the high protein content in foods puts additional stress on the kidneys. As a result:

• immunity decreases;
• physical and mental activity suffers;
• the risk of gallstones increases;
• the body suffers from a lack of vitamins.

Therefore, prolonged and uncontrolled adherence to a protein diet during pregnancy is unacceptable. Doctors recommend either choosing a more gentle option, when you simply limit carbohydrates through sweets and fast food, or stick to strict restrictions for no longer than two weeks.

Classic options, like the Kremlin diet or Atkins, are not suitable in this case. An expectant mother should not change her diet so dramatically and give up fruits and vegetables, which are the most important source of vitamins.

It is believed that during the gestation period a woman gains up to 15 kg. If there were excess fat accumulations, then you can gain no more than 11 kg. When a woman was obese before pregnancy, her weight should increase by no more than 5-7 kg, that is, during this time she should lose weight.

A protein diet in its classic form ensures rapid weight loss. But in case of pregnancy it can be harmful. Therefore, it is not recommended to follow it for more than 3 months; you must first consult a doctor.

During pregnancy, a woman will consume foods rich in protein, reducing caloric intake due to fast carbohydrates and fats. This will help achieve a stable result; excess weight will be lost precisely because of the burning of fat accumulations, and not the loss of fluid or muscle mass.

Protein (that is, protein) is needed by both mother and child, since it is a kind of building material for the child’s body. In the early stages, we are talking only about a balanced diet (for example, it is better to remove lamb and pork, and get protein from dietary meats).

The amount of proteins and carbohydrates depending on the stage of pregnancy:

Meals should be divided, with equal intervals between meals, so that protein is better absorbed. It is recommended to distribute calories as follows:

• 30% - breakfast;
• 10% - first snack;
• 40% - lunch;
• 10% each for afternoon tea and dinner.

Food should be served warm, not hot or cold. Various methods of processing products are allowed, except for frying and smoking.

Useful video about what foods to choose during pregnancy

List of sources:

• Tatiana Butskaya. Eat for two! All about nutrition for pregnant women // AST Publishing House LLC, 2020 -288 p.
• Brown J. Nutrition and pregnancy: All about nutrition before conception, during pregnancy and after childbirth / J. Brown. - M.: Fair-Press, 2001. - 229 p.
• Yurkov A.S. Daily intake of vitamins by pregnant women // M.: Medicine, 2010. - 338 p.
• Ivanskikh A.V. Features of nutrition of pregnant women, women in labor and nursing mothers // M.: Medicine, 2009. - 322 p.

Author
Elena Medvedeva

Specialist

Graduated from the Ural State Medical Academy of Yekaterinburg with a degree in General Medicine. Work experience: intensive care team, physician at an enterprise. All articles by the author

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