Features of nutrition and lifestyle of a pregnant woman. Nutrition for a pregnant woman. Diet, regime, protein menu, features of balanced healthy nutrition by week. Minerals include
It's happened: you're pregnant. From this moment on, every action you take will in one way or another resonate not only in your future, but also in the future of your child. It is during the first half of pregnancy that you and he literally become one. Your health is his health, your experiences are his experiences. And how you eat during these not-so-long 40 weeks determines your development, well-being, and even, as shown latest research, your child's life expectancy.
A clear illustration of this statement is the table in which we tried to reflect two points of view on the same process, to look at pregnancy in the literal sense of the word from the inside and outside. How does life originate and develop from week to week? What does he discover and feel in himself? future mom? And most importantly, how to provide your body and the body of your future baby with everything necessary so that both the mother and the future baby are healthy?
In our table we have indicated the importance of certain useful substances at different stages of fetal development. I would like to emphasize that the diet of the expectant mother should be balanced and contain daily requirements of vitamins and minerals throughout pregnancy.
First half of pregnancy
| Fetal development | Feelings of the expectant mother | Danone Institute recommendations |
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| Embryonic period Fertilization occurred 10-16 days from the start of menstruation. The process of crushing the embryo and its movement along the oviduct to the fallopian tube is underway. The embryo feeds on yolk, small reserves of which it finds in the egg. The baby already perceives a lot. It's time to start actively communicating with him. Very soon this communication will turn into a fun game! The volume of circulating blood increases, the load on the heart increases by 20%. The fundus of the uterus rises higher and higher (the fetus increases in size, the uterus increases with it). The expectant mother may begin to experience discomfort when lying down. There are problems with the patency of the gastrointestinal tract. By the end of the first half of pregnancy, fetal movements can be felt 4-8 times per hour. By the end of this period, it's time to go through motherhood school. The first half of pregnancy is behind us. Now the fetus will only grow and get stronger, and the expectant mother will learn to carry weights. |
If in the first trimester, when compiling her daily diet, the expectant mother constantly had to take into account the hormonal vagaries of her body and fight toxicosis with all her might, then starting from the second trimester the situation will change somewhat. The two main reasons for poor digestion during pregnancy are dysbacteriosis and compression of organs. abdominal cavity due to an increase in the volume of the uterus. If constipation occurs, laxatives should never be used. This problem should only be solved with diet. Fresh, stewed, baked vegetables and fruits, herbs will become especially relevant. Eating 30 grams (2 teaspoons) of bran daily will help the intestines get rid of all the excess. We should start switching to new mode nutrition. If in the first trimester it was possible to maintain four meals a day, then from the second trimester until the end of pregnancy you need to eat more often, but in smaller portions. |
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Comments
All the “problems” of expectant mothers in the second and third trimesters are associated with an increase in the size of the fetus and, accordingly, the uterus, which rises higher every week. The farther you go, the less space remains for all other organs. But more about this in the second part of the educational program.
Table 3
| Daily diet for the first half of pregnancy | Sample menu for a woman in the first half of pregnancy |
| Should be 2400 - 2700 kcal.
The food of a woman who is expecting a child should be especially rich in complete proteins. Proteins - main construction material for a growing fetus. The main source of protein is meat. Rich sources of protein are also poultry, fish, eggs, legumes, nuts, and seeds. Every day you need to eat cottage cheese, sour cream, cheese, milk. 50% of the total amount of proteins should come from animal proteins.
Fats also serve as a source of energy, in addition, they participate in the formation of prostaglandins - substances that affect the functioning of the cardiovascular and digestive systems, and during childbirth affect labor. Vegetable oils contain the most fat. A pregnant woman's diet should contain 40% fats of plant origin. Among animal fats, cow butter is recommended. You should not eat lamb and beef fat, as well as margarine.
Carbohydrates are the main source of energy in the body, used in metabolism. When there is a lack of carbohydrates, proteins begin to be used as an energy source. Consequently, less of them reaches the fetus, which impairs its development. In addition, the body's resistance decreases and performance deteriorates. nervous system. It is better to get carbohydrates from foods rich in fiber: bread, fruits, vegetables. The amount of sugar in the diet should be 40-50 g per day. |
Breakfast: milk porridge with butter or boiled egg (scrambled egg), bread with butter and cheese, tea or coffee with milk. Dinner: salad or vinaigrette, vermicelli soup on chicken broth, boiled chicken with rice and stewed carrots, fresh or dried fruit compote. Afternoon snack: cottage cheese with sour cream, fruit, tea. Dinner: boiled or fried fish with mashed potatoes, beet salad with prunes, tea with cookies or waffles. For the night: a glass of kefir, yogurt, fermented baked milk or yogurt. Between meals- fresh vegetables and fruits, light dairy desserts, kefir, yogurt. |
Daily intake of vitamins and microelements for pregnant women
- vitamin A - 800 mcg
- vitamin D - 10 mcg
- vitamin K - 65 mcg
- vitamin E - 10 mg
- vitamin C - 70 mg
- vitamin B1 - 1.5 mg
- vitamin B2 - 1.6 mg
- vitamin B6 - 2.2 mg
- vitamin B12 - 2.2 mcg
- vitamin PP - 17 mg
- folic acid- 400 mcg
Microelements:
- calcium - 1200 mg
- phosphorus - 1200 mg
- - 320 mg
- iron - 30 mg
- zinc - 15 mg
- iodine - 175 mcg
- selenium - 65 mcg
Second half of pregnancy
Speaking about the first half of pregnancy, we talked in detail about the changes that occur from week to week. This is understandable: the future baby worked a lot on himself, growing literally by leaps and bounds, turning from a tiny grain of rice into a little man. At the same time, the expectant mother was getting used to her new position, learning to do everything for two, eating right and creating all the conditions for her baby to develop and grow.
And now the time has come when the baby focused on growth, and the expectant mother has already learned how to properly prepare for her upcoming motherhood and saw a lot of advantages in her difficult situation. Now the two can even communicate. Mom often talks to her baby, plays music for him, walks a lot, and the baby does his best to make it clear that he hears everything and even seems to understand.
Table of fetal size and weight by week of pregnancy. Second half of pregnancy
| A week | Weight, g | Size, cm | ||
| 290 | 25 | |||
| 370 | ||||
| 420 | 27,5 | |||
| 510 | ||||
| 600 | 30 | |||
| 700 | ||||
| 800 | 32,5 | |||
| 900 | ||||
| 1000 | 35 | |||
| 1150 | ||||
| 1400 | 37,5 | |||
| 1500 | ||||
| 1700 | 40 | |||
| 1900 | ||||
| 2000 | 42,5 | |||
| 2200 | 45 | |||
| 2420 | ||||
The components that make up the weight of the expectant mother are very individual for all women. Therefore, a very important indicator is how a woman feels and what are the results of urine, blood, blood pressure. Experts believe that one of the main reasons for excess weight during pregnancy is poor nutrition and especially excess carbohydrates. About 80% of pregnant women complain of intestinal problems (constipation, diarrhea). This is due to a number of reasons, among which, first of all, we should mention a decrease in motor activity intestines caused by hormonal changes in a woman’s body during pregnancy and changes in intestinal microflora (dysbacteriosis). You only have to deal with these troubles natural methods: proper organization of daily routine and diet. As can be seen from the table, in the second half of pregnancy it is recommended to eat more often, but in small portions, to facilitate the functioning of the digestive system. For the same purpose, it is recommended to increase the consumption of products containing plant fiber (fiber, etc.). These include vegetables and fruits, cereals, wholemeal bread, but it is important to know that when heat treatment fiber does not lose its properties. Fermented milk products containing live microorganisms identical to the normal intestinal microflora will provide additional assistance to the intestines in their work. Such products achieve two goals at once: firstly, they normalize the digestive process, and secondly, since these are dairy products, they contain calcium and protein necessary for the development of the fetus, which means they are equally necessary for both the mother and her unborn baby. Nutrition in the second half of pregnancy
Both the expectant mother and her baby did a great job during these forty weeks. They ate right, did gymnastics, consulted with specialists... Whatever they did to be well prepared for the moment of the birth of a new person! They will succeed. Methodological materials 06/10/2016 23:22:05, desert roseI eat exactly this way... I only rarely eat meat (mostly chicken and fish), sometimes I allow myself to eat a couple of salted tomatoes or cucumbers, and sometimes even a glass of beer with chips... I try to replace sweets with dried apricots or raisins, I practically don’t eat sugar ...I add honey to the porridge. With every visit to the LC, my doctor has eyes on his forehead... due to the fact that supposedly my weight does not correspond to 30 weeks, he claims that my baby is not growing, although according to ultrasound and according to all measurements it corresponds to the deadlines... before pregnancy I was 45 kg now 53. I think I typed normally, I’m just an alarmist doctor. I’m just upset... I’ll go eat! very useful article! Thank you 10/20/2008 15:55:11, Diana23.01.2007 21:21:50 s takim pitanijem ja ne soglasna.... hotia organizm-delo individual"noje, u menia by srazu nachalsia shok kishechnika...i sil"nejshij zapor. Miasa - toze slishkom mnogo.. ot miasa obrazujetsia sliz" v tolstom kishechnike (trudno v tualet shodit) osobenno posle kuricy s kartoshkoj; nascot vitaminov i mikroelementov ochen" daze interesno, takze pro ponedel "noje razvitije embrionchika. |
67.Features of nutrition for pregnant and lactating women
Proper nutrition is crucial in the life of every person, especially its importance increases during pregnancy. There are special reasons for this. Let's discuss some of them. The basal metabolic rate in healthy non-pregnant women is approximately 1500 kcal per day with an additional energy requirement of 800 kcal per day for a total requirement of 2300 kcal. During pregnancy, the basal metabolic rate increases by approximately 10%, due to increased oxygen consumption and fetal activity, so that the total energy expenditure is approximately 2500 kcal per day. Energy costs for physical activity increase, but to a small extent, since during pregnancy various types of physical activity in a woman decrease. But energy is spent on the growth of the fetus, placenta, uterus, and mammary glands. The amount of energy required for their growth increases steadily until the 30th week, after which there is a slight decrease. This is why a pregnant woman needs a properly balanced diet. The question that a pregnant woman should not drink any alcoholic beverages in large quantities, nor allow their “normal”, socially conditioned consumption, is not subject to discussion. After all, the placenta is not able to protect the fetus from the penetration of alcohol from the mother’s blood, leading to alcohol poisoning.
An essential condition rational nutrition A pregnant woman is to adhere to a certain diet. Violation of the diet harms not only the mother’s body, but also the normal development of the fetus and newborn.
Physiologically, the most rational in the first half of pregnancy is five meals a day: first breakfast - at 8-9 o'clock (about 30% of the energy value of the daily diet), second breakfast - at 11-12 o'clock (20%), lunch - at 14-15 o'clock (before 30%) and dinner - at 19-20 hours (20%) and at 22 hours - 1 glass of kefir, yogurt or apple. A pregnant woman should not rest lying down after eating. Rest should be active, it is better to sit or even walk for 30-40 minutes.
In the second half of pregnancy, it is advisable to take food in fractions, 5-6 times a day, distribute it in such a way that the maximum amount occurs in the first half of the day. Breakfast should account for 30% of energy value daily ration, second breakfast – 15%, lunch – 30%, afternoon snack – 5% and dinner – 20%.
It is important to properly distribute foods throughout the day. It is known that foods rich in protein increase metabolism, stimulate the nervous system, and stay in the stomach longer. Therefore, meat, fish, chickens should be included in daily meals (breakfast, lunch). For dinner, it is better to eat dairy-vegetable dishes. Eating heavily in the evening has a negative impact on the health of a pregnant woman and disrupts normal sleep and rest.
Food should be fresh, well prepared, tasty, and not too hot. If it is stored for a long time and then heated, it loses not only its taste, but also a large number of vitamins
The menu should be modified to suit the time of year. Great importance has a variety of food, which largely depends on the ability to correctly compose a menu, so that the same dishes are repeated as rarely as possible. ABOUT correct selection food products in the organization of rational nutrition can also be judged by body weight gain, which the pregnant woman herself should first of all monitor. In the normal course of pregnancy, weight gain in the second half should not exceed 300-350 g per week, and its increase during the entire pregnancy should be 8-10 kg. With more intense weight gain, it is important to find out its cause by organizing your diet and adjusting your diet accordingly. If a pregnant woman is on bed rest for any reason, the calorie intake is reduced by 20-40%.
In general, starting from early dates and during the first half of pregnancy, the diet for women of average body weight (55-60 kg), average height (155-165 cm) should contain 10,048 - 11,304 kJ (2400 - 2700 kcal), including 110 g of protein, 75 g of fat and 350 g carbohydrates. For taller pregnant women with greater body weight, the daily ration increases to 11,304 - 12,142 kJ (2700 - 2900 kcal). It is also necessary to pay attention to the balance of food ingredients in the diet.
In the second half of pregnancy, due to the growth of the uterus and fetus, the need for proteins increases. Therefore, the amount of protein in the food of pregnant women of standard weight and height should be increased to 110-120 g, including 60 g of animal proteins, up to 85 g of fat and up to 400 g of carbohydrates. The energy value increases to 11,723 – 15,560 kJ (2800 – 3000 kcal), and for tall pregnant women – to 12,560 – 13,816 kJ (3000 – 3300 kcal), including at least 120 g of proteins, 85-100 g of fat, 410-440 g carbohydrates.
The body's daily need for fluid is about 35 g per 1 kg of body weight, that is, with a weight of 60 kg - about 2 liters. A significant portion of this amount is found in food products. Therefore, with a rational diet, liquid in the form of tea, milk, jelly, compote, juice, soup should be no more than 1 - 1.2 liters in the diet. Excessive fluid intake increases the load on the cardiovascular system, which should always be kept in mind.
Proper, rational nutrition is one of the most important conditions favorable course of pregnancy, childbirth, development of the fetus and unborn child. It plays an important role in the prevention of anemia (anemia), fetal growth restriction, labor disorders and other complications.
By rational nutrition we mean a complete set of varied foods and proper distribution of the diet throughout the day. The diet is compiled individually for each pregnant woman. This takes into account the woman’s height and weight, the size of the fetus, the course of pregnancy, and the nature of her work activity.
If women are overweight, their diet is designed in such a way as to prevent unwanted weight gain. This is achieved by reducing caloric intake mainly due to carbohydrates and fats. Pregnant women with low body weight, on the contrary, should increase the energy value of the diet.
Metabolic intensity during pregnancy increases by approximately 10 - 13%. And total energy costs are about 2700 kcal (kilocalories) per day. Increased nutrient requirements are associated with the growth of the fetus, uterus, placenta and mammary glands. As pregnancy begins, the amount of energy required for their growth steadily increases until 30 weeks. After 30 weeks, there is a slight decrease in energy costs. Additional needs that arise during pregnancy are covered mainly by fats (50 - 55%) and carbohydrates (33 - 37%). Proteins are used almost exclusively to form fetal tissue.
The total weight gain of a woman is 8 - 12 kg. On average, in the second half of pregnancy, the increase should not exceed 250 - 300 g per week, in the first half a little less. An increase in body weight occurs due to fetal growth (3.5 kg), an increase in the mass of the uterus and amniotic fluid (1.5 kg), mammary glands (500 g), an increase in the volume of circulating blood and tissue fluid (up to 1.8 kg), and only 1.5 kg - per adipose tissue account.
First half of pregnancy
In the first half of pregnancy, a woman’s diet should not differ significantly from her diet before pregnancy. However, it should be remembered that in the first 10 - 12 weeks of gestation, the formation of all fetal organs occurs. And during this period, it is especially important to provide the pregnant woman with sufficient intake of complete proteins, vitamins, and minerals.
Starting from the early stages and during the first half of pregnancy, for women of short stature (about 150 cm) and a body weight of 50 kg, the caloric content of the daily diet should correspond to 2100 - 2300 kcal. The energy value of the diet for women of average height (155 - 165 cm) and body weight 55 - 60 kg should be 2400 - 2700 kcal. For pregnant women height 170 - 175 cm energy value The daily diet is 2700 - 2900 kcal.
An important condition for a balanced diet is adherence to a diet. During this period, the most rational regimen is four meals a day: first breakfast at 8.00 - 9.00; second breakfast - 11.00 - 12.00; lunch - 14.00 - 15.00 and dinner at 19.00 - 20.00 hours. It is recommended that the first breakfast contain about 30%, the second - 20%, and lunch - up to 40% of the calorie content of the entire diet. 10% remains for dinner.
Second half of pregnancy
In the second half of pregnancy, the need for protein increases. Therefore, for women of short stature, the daily caloric intake should be 2400 - 2600 kcal. The total energy value for pregnant women of average height increases to 2800 - 3000 kcal per day, for tall women - to 3000 - 3300 kcal. During this period, it is advisable to eat 5-6 times a day. It is important to properly distribute food for each meal. Protein-rich foods increase metabolism, long time linger in the stomach, increase the tone of the nervous system. In this regard, meat, fish, and cereals should be included in the breakfast and lunch menu. It is recommended to eat dairy and plant products for dinner. Eating a lot of food negatively affects the health of a pregnant woman and disrupts normal sleep and rest. The menu should be designed taking into account the time of year.
If a pregnant woman, for any reason, is in bed rest, the daily calorie intake should be reduced by 20 - 30%.
An essential component of the diet is protein. It is found in products of animal and plant origin. The diet should include 50% protein of animal origin (from fish, meat - 20 - 25%, dairy products - 20%, eggs - 5%) and 50% of plant origin (bread, cereals, vegetables and fruits).
The need for carbohydrates is satisfied by foods rich in fiber and sugars (bread, vegetables, fruits, berries, honey). They also contain vitamins, mineral salts, and microelements.
It is recommended to consume vegetable fats (sunflower, olive, corn oils) up to 40% of their total amount. Of animal fats, butter is more preferable; Pork and beef fat and margarine are not recommended.
In the second half of pregnancy, dishes containing extractive substances (broths, spices, smoked meats), salty and spicy foods (pepper, mustard, vinegar, horseradish, etc.) should be excluded from the menu. Table salt intake is limited to 6 - 7 g per day. This is due to the ability of salt to retain fluid in the body.
At the beginning of gestation, the volume of liquid (water, soups, compotes, tea, juices, jelly) is not limited: up to 1.5 liters of liquid can be consumed per day. In the second half of pregnancy, this amount should be reduced to 1 - 1.2 liters.
Restrictions during pregnancy
These dietary restrictions are necessary to prevent problems with the kidneys, liver and other organs that experience increased stress during pregnancy.
Vitamin requirements in pregnant women increase approximately 2 times. It is satisfied through products of plant and animal origin (whole bread, cereals, vegetables, legumes, berries and fruits, meat, dairy products, etc.). In winter and spring, vitamins of group A, D, E, K, B, C, PP are prescribed. It is recommended to take multivitamins and microelements.
As pregnancy progresses, the need of the mother and fetus for microelements (iron, copper, cobalt, etc.) and minerals (calcium, potassium, phosphorus, magnesium, etc.) increases.
During pregnancy, some women's teeth deteriorate and caries often develops. Sometimes women have a desire to eat chalk and lime. This phenomenon is explained by the depletion of the body calcium salts. Calcium consumption especially increases in the second half of pregnancy, since it is used to build the fetal skeleton. Calcium is found in cheese, egg yolks, and milk. Drinking milk in amounts up to 1 liter per day usually fully satisfies this need. The daily dose of calcium at the beginning of pregnancy is 1 g, in the second half of pregnancy - 2.5 g per day.
Phosphorus participates in the formation of the skeleton and nervous tissue of the fetus. Contained in nuts, seafood, milk, meat, liver. The daily dose of phosphorus is 2 g.
Daily requirement of a pregnant woman gland at least 15 - 20 mg. Iron is involved in the process of hematopoiesis of both mother and fetus. With its deficiency, anemia develops, which threatens fetal developmental delay.
Vitamins are biocatalysts that regulate the functioning of all organs.
They are especially important during the period of bearing a child.
Vitamin A (retinol) found in finished form in liver, milk, butter, cheese, eggs, fish oil. In the form of its precursor, carotene, it is included in products of plant origin (carrots, apricots, etc.). Retinol is necessary for the formation of visual pigments.
The daily dose is approximately 1.5 mg.
Vitamin B1 (thiamine) found in milk, egg yolks, liver, brewer's yeast, rye bread. Plays an important role in the functioning of nervous tissue. The daily requirement is 10 - 20 mg.
Vitamin B2 (riboflavin). They are rich in liver, kidneys, meat, and dairy products. The daily dose is at least 2 - 3 mg.
Vitamin B6 (pyridoxine) found in wholemeal bread and bran. The daily requirement is about 5 mg.
Vitamin PP (nicotinic acid) found in yeast, meat, liver, wheat grains. It is necessary for the formation of fetal blood vessels. Average daily requirement 17 - 20 mg.
Vitamin C (ascorbic acid) found in many products. There is especially a lot of it in rose hips, black currants, and lemons. Ascorbic acid takes part in the synthesis of proteins in the connective tissue of blood vessels and the musculoskeletal system. The required daily requirement for a pregnant and lactating woman is 150 - 200 mg.
Vitamin D (antirachitic) found in fish oil, fish meat, liver, eggs, butter. The required daily dose is 1000 IU.
A balanced, varied diet containing the full range of essential nutrients, minerals and trace elements is necessary for the normal course of pregnancy. A properly selected diet will help you bear and give birth to a healthy and strong baby!
