Proper nutrition during pregnancy

It is important for a pregnant woman to eat right. After all, the baby must receive all the necessary vitamins and microelements that contribute to proper development. But this does not mean that you need to chew something all the time. Overeating is just as harmful as fasting. The main thing is to pay attention to the quality of products, not their quantity.

Nutrition in the first trimester

In the first trimester, a woman should divide her meals into 4-5 times at approximately equal intervals. It is advisable not to give up breakfast, but to have dinner a couple of hours before bedtime. This will make it easier to transfer toxicosis. It is recommended to drink about 2 liters of water per day.

In the first months of pregnancy, it is very important to receive the required amount of folic acid or vitamin B9. It participates in the development of the child’s organs and tissues and the formation of the nervous system. With a lack of vitamin B9, a woman feels fatigue, nervousness, and decreased appetite. The main source of folic acid is greens. This is green onions, parsley. It is also found in cabbage, spinach, green peas, beets, and carrots.

Vitamin B6 helps in the formation of the fetal nervous system. By getting enough of this vitamin, swelling can be avoided. B6 is found in meat, fish, cottage cheese, and nuts.

Vitamin B12 promotes proper growth of the baby and prevents the occurrence of anemia in the expectant mother. To replenish B12, you need to eat meat, fish, seafood, as well as eggs and milk.

Vitamin C is necessary to maintain the immunity of a pregnant woman. It also strengthens blood vessels and the placenta.  This vitamin does not accumulate in the body, so you should eat foods containing vitamin C every day. These include citrus fruits, rose hips, black currants, and sweet peppers.

Vitamin E prevents the threat miscarriage. It is found in vegetable oils, liver, and nuts.

Vitamin D and calcium have a beneficial effect on the formation of the baby's skeleton. To do this, the expectant mother’s diet must include butter, sea fish, caviar, and dairy products.

Nutrition in the second trimester

In the second trimester, the baby needs even more vitamins. It is developing rapidly. The energy value of a pregnant woman's diet should increase to 2400 kcal. You need to consume more protein. Usually toxicosis passes by this time, which significantly affects appetite. But it's worth it monitor weight gain.

It is recommended to eat more foods containing calcium and vitamin D. If there is a lack of these vitamins, the baby's development may slow down. The mother herself may develop problems with her teeth, increased heart rate and muscle pain.

Sweet, fatty and salty foods interfere with the absorption of calcium and vitamin D. You should also avoid carbonated drinks and cocoa. But dairy products, eggs, green onions, raisins will help replenish the reserves of these vitamins.

Fried should be replaced with boiled and stewed. In between main meals, you can eat a vegetable salad or snack on fruit. Rosehip decoction is very useful. It contains a large amount of vitamin C. Juice from apples and celery will help replenish the lack of folic acid.

Lack of iron in the body affects hemoglobin levels and can lead to the development of anemia in a woman. To prevent the development of anemia, you should eat meat, liver, eggs, bell peppers, and radishes. Vitamin C helps iron be absorbed, so citrus fruits and other foods will also be beneficial.

In the middle of pregnancy, problems with stool may appear. In this case, foods containing fiber, vegetables and fruits will help.

To avoid heartburn, you should avoid fatty and spicy foods. Grated carrots, seaweed and mineral water will help overcome heartburn.

Nutrition in the third trimester

In the third trimester, the baby is already developed and gaining weight. Mom becomes less active, and during this period it is worth reducing calorie intake. Once a week it is useful to have a fasting day. On this day, limit yourself to kefir, apples and low-fat cottage cheese. This will help the body cleanse itself.

Omega-3 fatty acids support baby's brain development. It is useful to eat for this fish. Fish can be steamed or stewed with vegetables.

During the last months of pregnancy, late toxicosis may occur. If this happens, you should completely avoid fatty and salty foods. Sweet and smoked foods are also prohibited.

Throughout pregnancy, you should reduce your coffee intake and completely avoid alcohol. It is recommended to consult a doctor before taking herbal teas. Foods that can cause allergies should also be avoided.

If at the end of pregnancy an aversion to certain foods appears, they can be replaced with others. For example, the lack of protein due to meat intolerance can be easily compensated for by soy products. Warm food produces less aromas than hot food. Accordingly, there is less likelihood of nausea and disgust.

Some women adhere vegetarianism. During pregnancy, this can lead to a lack of vitamins and microelements necessary for the fetus. Therefore, it is recommended to give up vegetarianism at this time and eat more wholesome and healthy foods.