Proper nutrition during pregnancy

The most important factor before the birth of a child is proper nutrition during the pregnancy of the expectant mother. The mode of food intake plays one of the most important roles in the development of the fetus.

The organism of the future mother, first of all, provides the fetus with the necessary nutrition. If the mother does not eat well or reject foods that she does not like, but which are very useful for the body, then, first of all, she does not allow the fetus to develop normally. At the moment when the woman finds out that she is pregnant and until the moment the baby is born, the woman does not belong to herself, she must do what the baby needs. As I said, nutrition is one of the main links in this chain, and the wrong diet can be dangerous for both the mother and the baby. Therefore, the products of a pregnant woman should have a rich variety.

Nobody says that you need to triple those portions that you ate before pregnancy. Just now you need to revise the diet, and compose it so that it had the maximum amount of vitamins and a variety of useful substances. To get the proper nutrition during pregnancy, you simply must - so it will be much easier for you and the future baby. But with this woman very seriously should take weight control, you should not gain weight, you should only add a little, these are different things, because when obesity is much harder to give birth, which in turn again affects the child negatively. During the entire pregnancy, if the woman eats properly, she picks up about ten kilograms, that is, somewhere at 1.1 kg per month.

Now we list all the elements that should be in the diet of a pregnant woman:

Protein is the building material for your child's tissues. On the day of pregnancy should consume about 70-80 grams of protein. It is worth remembering that proteins of animal origin have much more biological value. Protein diet should not exceed the norm, so it's worth taking seriously this issue.

Contains proteins of animal origin in meat, fish, eggs or cheese. To get a daily portion of protein, a woman during pregnancy needs to eat 150 grams of meat or 500 ml of dairy products or one chicken egg. It is not desirable to eat cheese from sheep's milk. Preference can be given to low-fat meat without seasonings and spices. And yet, the largest source of protein is meat and eggs, they are also rich in iron and vitamins.

Proteins of plant origin have much less biological value than proteins of animal origin, but they are no less important for the nutrition of the pregnant woman and fetus, so they must also be present in the diet. Vegetable proteins you will meet in cereals and legumes. It should be known that if the pregnant woman does not use the prescribed norm of proteins, it can lead to anemia, kidney and liver damage.

Do not forget that you need to eat and fats. But to exceed the norm is strictly not recommended, since in this case the maximum load goes to the liver. The daily allowance for a pregnant woman is 57 grams of fat. It is best if the fats are of vegetable origin, which are abundant in olive, sunflower, soybean oil. Avoid fatty foods and fat.

Carbohydrates are our sources of energy, you will meet them in potatoes, bread, sweets. But a pregnant woman is best to scavenge carbohydrates from fresh vegetables and fruits. Per day, the required amount of carbohydrates is 400 grams.

During pregnancy, the need for vitamins increases significantly - the nutrition of the expectant mother should be correct and rational, and vitamins, as you know, are one of the most important elements of fetal development. A variety of meals, diluted with fruits and vegetables, always satisfy the vitamin deficiency even in expectant mothers.

It is necessary to observe some rules:
- make sure that during the preparation of dishes, easily destroyed vitamins such as vitamin C are not destroyed;

- consumption of fats with vitamins;

- monitor the normal operation of the intestine.

But not all women can consume natural vitamins, since the period of pregnancy can get into the cold season. In this case, it is worth to consult a doctor, he will advise the most good and necessary for the health and development of multivitamins for pregnant women.

A very important vitamin for pregnant women is the vitamins of group A, in addition to being useful for skin, eyesight and growth, they also reduce the risk of miscarriage. You will find them in such products as liver, yolk, milk, fish oil, carrots, green onions, tomato, lettuce and dill.

B vitamins are necessary for pregnant women not less than the vitamins of group A. The lack of this vitamin will be expressed in swelling, fatigue and pain in the limbs. Eat plenty of whole-wheat bread, liver, lean pork, oatmeal and spinach - and you will not have a deficiency in this vitamin.


Vitamin C is an excellent shield against infections, it is a food for our immune system. It is found in all fruits and vegetables, but be careful, during the heat treatment, a significant part of this vitamin is destroyed. If this winter period and the lack of fresh vegetables and fruits is very palpable, you can use citrus fruits.

Vitamin E, or as it is called, "vitamin of beauty." It is found in milk, green vegetables and grain products. This vitamin is responsible for the maintenance of pregnancy and good circulation in the capillary vessels.

Mineral substances - this is one of the most important elements in the diet of a pregnant woman. In the food intake should be the optimal amount of mineral salts. But do not forget that excessive consumption of salts in the last months of pregnancy is not very good, because they abundantly cause swelling. But if the salts are small in the diet, then in the future it can lead to loss of fluids and even vomit.

Calcium and phosphorus are the building blocks for the skeleton of a child - and in no case should it be forgotten, there should be enough of these elements in the nutrition of the expectant mother, and even more, the pregnant woman should stock up on them for the period of breastfeeding.

The greatest amount of phosphorus and calcium you can provide milk and dairy products. To fill the daily rate of these substances, it is enough to drink half a liter of milk.


Do not forget about iron. After all, iron is one of those elements that are extremely necessary in the last months of pregnancy. And to be more precise, iron is necessary for the synthesis of hemoglobin. The source of iron for you and your baby will be liver, meat, potatoes, oatmeal, peaches and apples of green color. The lack of iron will affect both the mother and the baby, since both have anemia.

And finally, let's talk about water. Pregnant should not exceed usual diet of reception of a liquid as it will entail plentiful puffiness of extremities, that, in turn, badly will affect a circulation. If the swelling begins to appear, then you should reduce the intake of liquid to 600-700 ml per day. In moderate doses a little tea and coffee is allowed and very little alcohol, a good quality wine or maybe beer is rarely allowed. Try not to drink red wine, as it leads to constipation.

Realizing and accepting all these simple rules of proper nutrition, which every woman should adhere to during pregnancy, the expectant mother will be able to provide her baby with all the necessary elements and vitamins, make her pregnancy easy and joyful and will necessarily give birth to a healthy baby!