Nutrition during pregnancy: what and how to eat to give birth to a healthy baby

After a woman becomes pregnant, she needs to take into account that any action affects the unborn child. Proper nutrition during pregnancy is very important, since the harmonious development and well-being of the baby depends on the mother’s nutrition.

Why proper nutrition during pregnancy is necessary

Pregnancy is a time when the female body is subject to high stress. The unborn child grows and develops in utero, and for this he needs energy and plastic components of food (proteins, fats and carbohydrates). More mineral salts and vitamins are needed. That is why nutrition during pregnancy should be different from what it was before.

A deficiency of any nutrient in a mother's diet can cause serious health problems for both the baby and the woman. During pregnancy there are also so-called critical periods of fetal development. For example, a lack of certain food components during the formation of a child’s nervous system can lead to a disruption in its formation. This manifests itself later as a developmental lag from peers.

There are several options for malnutrition in a woman during pregnancy. The main one is lack of food. At the same time, the body cannot compensate for the energy and protein deficiency. A similar situation arises when a pregnant woman does not consciously change her diet for fear of gaining extra pounds, or she lacks the desire to understand the basics of proper nutrition while expecting a baby.

There is a violation of the relationship between food components in responsible expectant mothers caring for the baby. At the same time, the woman eats a lot and often, but despite this, a deficiency of a certain useful substance that is vital for the fetus develops.

Healthy and proper nutrition during pregnancy is the most important condition for maintaining the health of mother and baby, as well as its harmonious development.

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:

Substance	Daily norm	Products	Substance content per 100 g of product
Protein	100–120 g	Hard cheese (Gouda, Maasdam, Cheddar)	25–27 g
		Nuts	15–25 g
		Meat	17–22 g
		Fish	14–20 g
		Cottage cheese	14–18 g
Folic acid	600 mcg	Beef liver	290 mcg
		Peanut	240 mcg
		Spinach	194 mcg
Iodine	200–250 mcg	Blueberry	400 mcg
		Cod	100 mcg
		baked potato	60 mcg
		Shrimps	50 mcg
Calcium	1000–1200 mg	Sesame	1474 mg
		Parmesan cheese	1184 mg
		Low-fat dry milk	1155 mg
Zinc	11–14 mg	Wheat germ	17 mg
		Oysters	8.3 mg
		Flax seeds	7.3 mg
Magnesium	500 mg	Wheat bran	448 mg
		Cocoa powder	425 mg
		Sunflower seeds	317 mg
Iron	27–30 mg	Chicken liver	6.6 mg
		Pine nuts	4.28 mg
		Processed cheese	3.5 mg

What pregnant women can and cannot eat

It is during pregnancy that a woman pays a lot of attention to her health and closely monitors her diet. Many components of the diet are excluded for a long time, and among drinks preference is given to water and tea. For tea lovers, it is best to choose green varieties that contain more nutrients. Any tea reduces blood pressure, has a positive effect on the condition of teeth and increases the elasticity of blood vessels. It is better to drink it weakly; you can add milk.

You should not get carried away with herbal teas during pregnancy. You can drink no more than 1 cup per day after consulting with your doctor.
Any tea contains caffeine, which can penetrate the placenta and harm the fetus, so you should not get carried away with it. It is better to completely avoid drinking coffee. If a woman cannot do this, then reduce it to a minimum. Coffee excites the nervous system, washes calcium out of the body, raises blood pressure, and prevents microelements from being absorbed. Read also: Coffee during pregnancy. Can pregnant women drink coffee?
If a woman cannot completely give up coffee while bearing a child, then its maximum consumption should not exceed 200 ml per day.
Salt must be present in a pregnant woman's food, but in limited quantities. The amount of amniotic fluid is constantly renewed and increased, and salt is very important. It is better to choose sea or iodized salt, which improves metabolism and immunity.
The main part of the diet during pregnancy is vegetables and fruits. You can drink freshly squeezed juices. It is optimal to eat about 1 kg of such products per day. Citrus and exotic fruits should be limited, as they can provoke an allergic reaction in a woman or an unborn baby.
Of the fruits, apples have the greatest benefits, as they contain many vitamins. They also normalize the functioning of the gastrointestinal tract, strengthen the immune system, improve appetite and remove cholesterol from the body. Pears will help reduce blood pressure and get rid of swelling. Pumpkin also has diuretic properties. Bell pepper saturates the fetus with keratin, strengthens nails, hair and teeth. Beets help the formation of red blood cells in a pregnant woman and unborn child. Pomegranate increases hemoglobin.
It is not always possible to get all the necessary microelements and vitamins from fruits and vegetables, so a pharmacy balanced vitamin and mineral complex will help to avoid their deficiency.

What kind of nutrition is considered correct?

Required components include:

proteins;
carbohydrates;
fats;
vitamins;
minerals (including table salt, iron, magnesium, etc.);
liquid.

Proteins are the main “building material” needed by the fetus. It is no coincidence that even during Lent an exception is made for pregnant women and they are allowed to consume meat, milk, eggs and other animal products. And even if you are a convinced vegetarian, it is better to abandon your principles during pregnancy.

You should consume at least 100 g of protein per day in the first half of pregnancy and at least 120 g in the second. At least half of them should be animal proteins.

The daily diet of the expectant mother should include at least 100-150 g of lean meat (including poultry) or fish, as well as milk and/or fermented milk products (at least half a liter), cheese, cottage cheese, and at least one egg. All these products contain easily digestible proteins, essential amino acids, and in optimal proportions.

It is recommended to consume an average of 350 g of carbohydrates per day in the first half of pregnancy and 400 g in the second. After going on maternity leave, the consumption of carbohydrates, as well as the total calorie content of the diet, must be somewhat reduced, since at this time physical activity and, accordingly, the energy consumption of the body are significantly reduced.

The majority of carbohydrates consumed should be “good” carbohydrates. They are found in foods rich in plant fiber, such as wholemeal brown bread, cereals, vegetables, fruits, and berries. And the consumption of “bad” carbohydrates - sugar and sweets, white bread and rolls, pasta and confectionery - should be limited, especially in the second half of pregnancy.

Fats. Consumption of fats should be about 80 g per day, including vegetable fats - 15-30 g. From vegetable oils, sunflower, olive, and corn oils are recommended, from animals - butter and ghee of the highest grade. It is better to exclude margarine, lard, and various kinds of butter substitutes (so-called light or extra-light butters) from your diet.

Vitamins ensure the normal course of biochemical and physiological processes in the body. It is especially important for a pregnant woman to get enough of the following vitamins.

Vitamin E is vital for an expectant mother. The normal functioning of the reproductive system and the intrauterine development of the fetus largely depend on it. The daily requirement for vitamin E is 15-20 mg. The main sources of vitamin E are unrefined vegetable oil, liver, eggs, cereals, legumes, and nuts. Vitamin E is fat-soluble, so for complete absorption by the body, products containing it are best consumed with sour cream or vegetable oil.

Vitamin C (ascorbic acid) strengthens and stimulates the immune system, activates the body's protective functions. The daily requirement is 100-200 mg. The richest foods in vitamin C are rose hips, citrus fruits, black currants, kiwi, sea buckthorn, sweet peppers, and green onions.

Nutrition during pregnancy in the 1st trimester

During this period, folic acid or vitamin B9 is especially important, the deficiency of which can appear within a few weeks after pregnancy. This vitamin is necessary for proper cell division, normal growth and development of fetal organs and tissues. Its special role is participation in the formation of the child’s nervous system. With a deficiency of folic acid, a woman may feel bad mood, lack of appetite and rapid fatigue. (you can also correct the link here)

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:

Products	Properties
Beetroot, prunes	Helps with spastic constipation, normalizes weight. Fresh root vegetables are consumed to increase hemoglobin in the blood
Carrot	Supports eye health, strengthens gums, stimulates the immune system, thins the blood
Honey	Reduces gastric acidity, relieves heartburn
Ginger	Relieves nausea, vomiting, improves digestion
Lingonberry, cranberry	Safely reduces blood pressure and tones blood vessels
Watermelon melon	Improves kidney function, has a diuretic effect, and relieves swelling
Rice	It has an astringent and fixative effect, helps against diarrhea that occurs against the background of toxicosis. Consumed as porridge with water
Kefir, curdled milk, yogurt	Improves digestion, normalizes stool

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.

Nutrition during pregnancy in the 2nd trimester

During this period, the unborn child is actively growing, and his organs begin their work. In this regard, the energy expenditure of the fetus increases, which means that the woman needs to consume more nutrients. The energy value of the daily amount of food in the 2nd trimester should increase to 2800 kcal, the need for protein should be 100 g per day.

For the formation of teeth, bones, muscles, heart and nervous system, the baby needs calcium and vitamin D. A lack of these substances can cause fetal growth retardation, a woman will develop muscle pain, caries, rapid pulse and osteoporosis.

There are foods that do not allow calcium and vitamin D to be absorbed normally, so it is best to avoid them. These include:

soda;
cocoa;
semolina;
sweet food;
fatty and salty foods.

In this case, it is necessary to introduce calcium-rich foods into your diet:

spinach;
dairy products;
oatmeal;
green onions;
yolk;
raisin;
butter.

Another possible problem in the 2nd trimester of pregnancy is the development of anemia. It manifests itself as a low level of red blood cells and hemoglobin in the blood of the expectant mother. Anemia develops due to iron deficiency. The following foods are rich in this substance:

liver;
meat;
eggs;
pepper;
radish.

Foods rich in vitamin C contribute to good absorption of iron.

Towards the end of pregnancy, women experience constipation and heartburn. Problems with stool arise due to deterioration of intestinal motility and pressure of the uterus on the rectum. To combat this problem, your diet should contain foods containing a lot of fiber. These include vegetables and fruits, the share of which should be two-thirds of the daily food volume. However, you cannot completely give up animal fats. If you have heartburn, you need to eat small meals, completely avoiding spicy, salty and fatty foods.

What to eat and what to avoid during pregnancy

What to eat during pregnancy

HEALTHY FOODS	WHY AND HOW
Cereal products	You need to eat a lot of cereals to get nutrients like iron, fiber and B vitamins. Whole grains also contain folate (vitamin B9), which is so necessary in the first trimester, or processed grains should be artificially fortified with folic acid, along with other vitamins and minerals (look on the package). At least half of the grain products in your diet should be whole grains, such as whole grain cereals, bread and pasta. Replace sweet white flour baked goods with this food.
Fruits and vegetables	It is extremely important to get plenty of fiber, vitamins and minerals. Increasing the amount of fruits and vegetables in your diet is very helpful in achieving these goals. Dark green vegetables are especially healthy because they contain folate and vitamin A, both of which are important for a healthy pregnancy. Eat apples or grapes, or try less common fruits like sweet potatoes, mango or pineapple to get a variety of nutrients and feel less sad about limiting your diet during pregnancy. However, avoid large quantities of canned fruit juices as they are high in sugar and can lead to excess weight gain.
Protein foods such as lean meats	Eating lean meat will help you get more B vitamins, iron and protein. The latter is especially important in the second and third trimesters. Eat eggs, peanut butter, beans and fish for healthy lean protein. Fish is also healthy because it contains large amounts of omega-3 fatty acids, which promote baby's brain development.
Dairy	Dairy products will provide you with calcium, protein and vitamin D, which are responsible for the healthy growth of your child's bones and teeth. Yogurt, skim milk and low-fat cheeses are the best options for these foods. If you can't consume them due to lactose intolerance, then artificially fortified calcium foods, such as juices or lactose-free dairy products, may help. Or you can use lactase enzyme in capsule form to solve this problem.
Water	You should drink enough water per day to avoid feeling thirsty. This will help prevent early or premature labor and reduce the risk of hemorrhoids, constipation, urinary tract or bladder infections and swelling of the body.
Healthy fats	Eating foods with a lot of unsaturated fats, such as seeds (chia, hemp, pumpkin, flax, etc.), hazelnuts or avocados, may also be beneficial. But you should pay attention to other substances in the product, for example, flaxseed contains lignans and cadmium, an excess of which, according to research results, can be harmful to the fetus. It's okay to indulge in sweets or fatty foods from time to time, as long as you control yourself and don't overdo it.
Prenatal vitamins	If your diet is poor, prenatal vitamins can help fill in the gaps. They are also useful for those who have had bariatric surgery (stomach reduction) or have followed a restricted diet such as vegetarianism. If you have diabetes, talk to your doctor about which vitamins are appropriate and how to eat healthy during pregnancy.

Notes: If you have a multiple pregnancy, you will need more nutrients and calories during this period. Talk to your doctor to find out what and how much you can eat.

What to avoid during pregnancy

FOODS TO AVOID	WHY AND HOW
Alcohol	Avoid drinking alcohol during pregnancy as it can cause birth defects, premature birth, or low birth weight.
Excessive caffeine consumption	Drinking too much caffeine can also cause birth defects because the fetus's body is not yet able to metabolize the substance, and increase the risk of miscarriage. Limit yourself to a maximum of 200 mg of caffeine (1-2 cups of coffee) or even 150 mg, as other experts advise. In addition, black tea or chocolate can be high in caffeine.
Excessive intake of fats and cholesterol	Ideally, no more than 35% of your daily caloric intake should come from fat, which is about 70g. Many people fit within this limit, but it is still important that most of this fat is healthy (unsaturated). The UK Department of Health recommends that unhealthy fats (saturated fats) should make up a maximum of 11% of your caloric intake, which is equivalent to around 20g. But trans fats should be eliminated from your diet as much as possible. This balance of saturated and unsaturated fats will also help maintain healthy cholesterol levels.
Artificial sweeteners	You should monitor your intake of sweeteners and use them in moderation. Although there is no definitive evidence of harm from all of their modern varieties, the effect of many on pregnancy simply has not even been studied. Avoid saccharin; studies have shown that it can cross the placenta and accumulate significantly in fetal tissue. Although any side effects from it have not been confirmed in animals, its effects remain in question. Talk to your doctor about which sweeteners are considered safe and how much you can consume during pregnancy.
Fish containing mercury	You should also avoid foods that may contain mercury, including many species of long-lived predatory fish. Among them are king mackerel, shark, swordfish, tuna, etc.
Raw or unpasteurized foods	Avoid uncooked fish and foods such as raw shellfish or oysters. Any unpasteurized cheeses, such as Mexican, should also not be included in your diet.
Soft cheese	Avoid certain soft cheeses, such as Camembert, Brie or any other cheese with bluish streaks, to avoid bacterial infection (listeriosis).

Nutrition during pregnancy in the 3rd trimester

From the 32nd week of pregnancy, a woman needs to gradually reduce the caloric content of her diet. This is achieved by reducing the amount of animal fats and simple carbohydrates. During this period, the baby's growth slows down, he mostly only gains weight, but at the same time the activity of the expectant mother decreases. This is why calorie intake decreases.

During this period, a woman can spend fasting days once a week. At the same time, you can eat only one product throughout the day: cottage cheese, apples or kefir.

Some women develop late gestosis at the end of pregnancy. This condition requires treatment and constant monitoring by a doctor. If there is even a possibility of its development, you need to completely eliminate salt from your diet or reduce its consumption to a minimum. Sweet, smoked and fried foods are also prohibited for gestosis.

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.

Maintaining proper nutrition during pregnancy

Proper nutrition during pregnancy is determined by the following rules:

Frequent, split meals will help improve your well-being.
Breakfast should be complete.
If desired, you can have a snack between main meals. Freshly squeezed juice, fruit, yogurt, or a low-fat sandwich are suitable for this.
Products should not contain large amounts of various dyes, stabilizers, emulsifiers and other chemicals.
Protein deficiency should be replenished mainly with products of animal origin (meat, dairy products, cottage cheese, cheese).
It is better to give preference to vegetable fats.
Meat and fish should be present in the diet 3-4 times a week. On other days, they can be replaced with eggs or cottage cheese.
Dinner - at least a couple of hours before bedtime. It should consist of easily digestible dishes.
The amount of fluid consumed should not exceed 1.5 liters per day. This includes soups, juicy fruits, water-based porridges, and jelly.
It is better to remove spicy seasonings from food.
Low-fat dairy products should be replaced with regular ones.
Fried foods increase thirst, and excess fluid during pregnancy is a risk of edema. The same applies to salty dishes.
In the 1st trimester it is better to eat 4-5 times a day, and in the 2nd and 3rd trimester you can increase the number of meals to 5-7.
The amount of carbohydrates should not exceed 400 g per day.
The calorie content of the daily diet is best distributed as follows: breakfast - 30%, second breakfast - 10%, lunch - 40%, dinner - 20%. You can separate 10% from dinner for an afternoon snack.

It is important to remember that the desire to remain slim during pregnancy can lead to subsequent problems in the child's health. At the same time, you cannot eat for two; it is important to find a middle ground - proper nutrition during pregnancy.

List of healthy foods for pregnant women

Dairy

They combine calcium and easily digestible protein, as well as phosphorus, B vitamins, zinc and magnesium. Doctors recommend consuming dairy products with a normal fat content of 2.5 - 3.2%. The most beneficial is natural yogurt without additives. It is lactose-free and contains probiotic bacteria that improve digestion and reduce the risks of diabetes, allergies and infections.

Nuts

Nuts contain a lot of substances that are beneficial for a pregnant woman:

fatty acid;
inulin;
iodine;
zinc;
iron and others.

Nuts are filling and energizing, but they are high in calories and difficult to digest. You are allowed to eat up to 30 grams per day (this is approximately 5-6 walnuts). The most valuable are almonds, cashews, hazelnuts and walnuts and pine nuts, while peanuts can cause allergies. For better digestibility of nuts and seeds, they should be soaked for a couple of hours. Soaking reduces phytic acid levels.

Fish and seafood

A pregnant woman should be extremely careful when eating fish and seafood. They can be potentially dangerous due to the content of toxins and pathogenic microorganisms and cause allergies.

However, river and some varieties of fatty sea fish are recommended for consumption in the amount of 2-3 servings per week. They saturate the body with protein, omega-3, phosphorus, calcium iodine and other beneficial substances.

Fish oil from Teska liver is of great value. One tablespoon of the product contains the daily dose of vitamins D, A and omega-3.

Meat and offal

These products are a source of protein, iron, B vitamins and choline. All of them are vital for the expectant mother and fetus to be healthy. It is better to give preference to dietary meats: turkey, rabbit, lean beef, chicken, lamb and pork. It is better to prepare them by boiling, stewing, baking and combining them with green vegetables and salads.

Eggs

Eggs contain many useful substances:

high quality protein;
choline, which reduces fetal neural tube defects;
healthy cholesterol;
a wide range of vitamins, macro and microelements.

Eggs are nutritious, perfectly satisfy hunger and have a relatively low calorie content. However, they should be consumed only in cooked form, avoiding raw yolks as they can cause salmonellosis.

Vegetables

Vegetables should make up half of a pregnant woman's diet. They are rich in biologically active compounds. Fiber contained in large quantities stimulates digestion and the growth of beneficial microflora. Doctors recommend consuming at least five servings of vegetables per day, which provides the expectant mother and fetus with all vitamins, micro and macroelements.

Lettuce and spinach

Leafy greens and green vegetables contain many compounds that are beneficial for a pregnant woman:

antioxidants: vitamins A and C, which protect against free radicals;
vitamin K, which thins the blood;
iron and folate, which prevent anemia;
potassium, good for the heart;
fiber, which relieves constipation.

It is recommended to combine a serving of leafy greens with each meal.

Fruits and berries

These are sources of vitamins, micro and macroelements, structured water, fiber, glucose and fructose. Fruits and berries provide energy, prevent many deficient conditions, and improve digestion. The berries are low in calories and high in antioxidants.

However, you should be careful when consuming fruits. Many fruits are sweet, cause fermentation in the intestines and lead to extra pounds. Therefore, eat fruits before the main meal, and not for dessert or at least a couple of hours after meals. Exotic fruits can cause allergies in the mother and child in the future, so watch your reaction and eat little.

Legumes

Lentils, chickpeas, beans, soybeans serve as plant resources:

easily digestible protein;
folate, which reduces the risk of pathologies of the fetal nervous system;
iron, which increases hemoglobin levels;
fiber, which regulates digestion;
calcium, which strengthens the skeletal system.

Avoid combining animal protein with legumes to prevent bloating.

Flour products

Refined white flour is extremely undesirable for a pregnant woman's diet. It contains only sugar, causing constipation and obesity. It is better for the expectant mother to eat whole grain flour, rich in fiber, B vitamins and microelements. Sweet baked goods should be kept to a minimum.

Choosing and eating yogurt

When consuming yogurt, you should follow daily doses so as not to overdo it. If you prefer store-bought yogurts, beware of the following points:

do not buy yoghurts that have a long shelf life
.
There are no beneficial bacteria there, but the presence of preservatives is almost guaranteed. Yogurts with pieces of fruit are
especially . Unscrupulous manufacturers use radiation sterilization to extend their shelf life;
If stored improperly,
beneficial bacteria turn into enemies.

The benefits of yoghurt are really great. But the ideal option is to make it at home. This is the only way you can be sure that there are no harmful substances there. Buying a starter and adding it to warm milk is not at all difficult, but you will get a high-quality and healthy product.

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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