New recommendations for nourishing for pregnant women

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Chapter 1: The fundamental principles of a healthy diet during pregnancy

Pregnancy is a period of tremendous changes in the body of a woman, requiring increased attention to nutrition. Adequate and balanced nutrition plays a key role in the healthy development of the fetus, maintaining the health of the mother and reducing the risk of pregnancy and childbirth complications. New recommendations for pregnant women are based on recent scientific research and take into account the individual needs of each woman to provide optimal conditions for the growth and development of the child. In this chapter, we will consider the fundamental principles underlying a healthy diet during pregnancy, as well as the main nutrients necessary to maintain the health of the mother and child.

1.1. Energy needs and weight gain

Contrary to widespread opinion, pregnancy does not require “eat for two.” The basic principle is the consumption of a sufficient number of calories to ensure the energy of the mother and maintain the growth of the fetus. The need for energy increases, especially in the second and third trimesters.

  • First trimester: An increase in calorie content is usually not required. It is important to focus on a balanced diet and replenish the missing nutrients.
  • Second trimester: It is recommended to increase calories by 300-350 kcal per day.
  • Third trimester: The need for calories increases to 450-500 kcal per day.

However, these figures are indicative and can vary depending on individual factors, such as:

  • Body mass index (BMI) before pregnancy: Women with insufficient weight before pregnancy need a greater increase in weight than women with overweight or obesity.
  • The level of physical activity: Active women need more calories than sedentary ones.
  • Multiple pregnancy: Pregnancy by twins or triple requires a much larger number of calories.

Recommended weight gain during pregnancy depending on BMI before pregnancy:

  • Insufficient weight (BMI less than 18.5): 12.5-18 kg
  • Normal weight (BMI 18.5-24.9): 11.5-16 kg
  • Excess weight (BMI 25-29.9): 7-11.5 kg
  • Obesity (BMI 30 or more): 5-9 kg

It is important to remember that these numbers are a guideline, and each woman should discuss individual goals in weight gain with her doctor. Excessive or insufficient weight gain may be associated with adverse pregnancy outcomes.

1.2. Macronutrients: proteins, fats and carbohydrates

Macronutrients are the main components of food that provide the body with energy and building materials. During pregnancy, the need for all three macronutrients increases.

  • Squirrels: They play a key role in the growth and development of the fetus, the formation of tissues and organs. It is recommended to consume 70-100 g of protein per day, especially in the second and third trimesters. Springs of protein:
    • Low -fat meat (chicken, turkey, beef)
    • Fish (salmon, tuna, sardines)
    • Eggs
    • Legumes (lentils, beans, peas)
    • Nuts and seeds
    • Dairy products (yogurt, cottage cheese, cheese)
  • Fat: Important for the development of the brain and the nervous system of the fetus. It is necessary to choose useful fats, such as unsaturated fats contained in avocados, olive oil, nuts and seeds. Particular attention should be paid to the consumption of omega-3 fatty acids (EPA and DHA), which play an important role in the development of the brain and vision of the fetus. It is recommended to use 200-300 mg DHA per day. Omega-3 sources:
    • Fat fish (salmon, sardins, mackerel)
    • Linseed seed and linseed oil
    • Walnuts
    • Enriched products (eggs, yogurt)
  • Carbohydrates: The main source of energy for the body. It is important to choose complex carbohydrates, such as whole grain products, vegetables and fruits that provide a steady level of energy and contain fiber. Limit the consumption of simple carbohydrates, such as sweets, baking and carbonated drinks, which can lead to sharp jumps in blood sugar. It is recommended to use 175 g of carbohydrates per day.

1.3. Micronutrients: vitamins and minerals

Micronutrients – vitamins and minerals necessary for the normal functioning of the body. During pregnancy, the need for many micronutrients increases, as they play an important role in the development of the fetus and maintaining the health of the mother.

  • Folic acid (vitamin B9): Critically important to prevent defects in the nervous tube in the fetus, such as the back of bifid. It is recommended to start taking folic acid (400-800 mcg per day) 1-3 months before conception and continue during the first trimester of pregnancy. Sources:
    • Dark green leafy vegetables (spinach, broccoli)
    • Legumes
    • Enriched products (cereals, bread)
    • Citrus
  • Iron: It is necessary for the formation of hemoglobin, which transfers oxygen throughout the body. During pregnancy, the need for iron increases significantly (up to 27 mg per day), since the volume of blood increases, and iron is necessary for the development of the fetus. Iron deficiency can lead to anemia, fatigue and premature childbirth. Sources:
    • Red meat
    • Bird
    • Fish
    • Legumes
    • Dark green leafy vegetables
    • Enriched products (cereals)
    • To improve iron absorption, it is recommended to use products rich in vitamin C, such as citrus fruits, pepper and tomatoes.
  • Calcium: It is necessary for the formation of the bones and teeth of the fetus, as well as to maintain the health of the mother’s bones. It is recommended to use 1000 mg of calcium per day. Sources:
    • Dairy products (milk, yogurt, cheese)
    • Dark green leafy vegetables (broccoli, cabbage)
    • Enriched products (soy milk, orange juice)
  • Vitamin D: Helps the body to absorb calcium and is necessary for the health of bones and the immune system. It is recommended to use 600 IU (international units) of vitamin D per day. Sources:
    • Fat fish (salmon, sardins)
    • Egg yolks
    • Enriched products (milk, cereals)
    • Sun stay (however, it is necessary to avoid excessive exposure to sunlight)
  • Iodine: It is necessary for the normal functioning of the thyroid gland and the development of the fetal brain. It is recommended to use 150 μg iodine per day. Sources:
    • Iodized salt
    • Sea fish
    • Dairy products
  • Vitamin C: An antioxidant that helps protect the cells from damage and improves iron absorption. It is recommended to use 85 mg of vitamin C per day. Sources:
    • Citrus fruits (oranges, grapefruits)
    • Pepper
    • Strawberry
    • Broccoli
    • Tomatoes

In most cases, it is recommended to take a multivitamin complex for pregnant women to ensure the receipt of all the necessary micronutrients. However, it is important to discuss the intake of polyvitamins with a doctor in order to choose the most suitable product and avoid an overdose of certain vitamins and minerals.

1.4. Hydration

Extreme fluid intake is extremely important during pregnancy to maintain blood volume, regulate body temperature and prevent constipation. It is recommended to drink at least 8-10 glasses of water per day. Other beneficial fluids:

  • Water
  • Herbal tea (without caffeine)
  • Diluted fruit juices
  • Vegetable juices

Avoid carbonated drinks, sweet juices and drinks with a high caffeine content.

1.5. Food fibers (fiber)

Fiber helps regulate blood sugar, prevents constipation and contributes to a feeling of saturation. It is recommended to use 25-35 g of fiber per day. Sources:

  • Whole grain products (oatmeal, brown rice, whole grain bread)
  • Vegetables
  • Fruits
  • Legumes
  • Nuts and seeds

1.6. General recommendations for nutrition

  • A variety of nutrition: Include products from all food groups in the diet to ensure the receipt of all necessary nutrients.
  • Regular nutrition: Eat in small portions every 2-3 hours to maintain a stable blood sugar and prevent nausea.
  • Wash fruits and vegetables thoroughly: To avoid infection with bacteria, such as Listeria and toxoplasm.
  • Cook the meat until finished: To avoid infection with bacteria and parasites.
  • Avoid certain products: Which can be harmful to pregnant women (see chapter 2).
  • Consult a doctor or nutritionist: To obtain individual nutrition recommendations.

Chapter 2: products that should be avoided during pregnancy

Some products may contain harmful bacteria, parasites or toxins that can harm a pregnant woman and her child. It is important to know which products should be avoided during pregnancy in order to reduce the risk of complications.

2.1. Fish and seafood high mercury

Mercury is a neurotoxin that can negatively affect the development of the brain and the nervous system of the fetus. Avoid eating a high mercury content:

  • Shark
  • Dream-fish
  • Royal Macrel
  • Tilefish (Tilefish)
  • Large -eyed tuna (you should limit the use of up to once a week)

White tuna (albacco) also contains mercury, but in smaller quantities than a large -eyed tuna. It is recommended to limit the use of white tuna up to two times a week.

Safe types of fish and seafood:

  • Salmon
  • Sardins
  • Shrimp
  • Fever
  • Tilapia
  • Herring

It is recommended to use 2-3 servings (8-12 ounces) of fish per week.

2.2. Raw or undercooked fish and seafood

Raw or undercooked fish and seafood may contain harmful bacteria and parasites, such as Listeria, Salmonella and Anizakis. Avoid:

  • Sushi and sashimi (if the fish is not cooked)
  • Oysters, mussels and other mollusks (if not cooked)
  • Smoked fish (if not cooked)
  • Sevice

The cooked fish should be prepared to an internal temperature of 145 ° F (63 ° C).

2.3. Raw or undercooked meat and poultry

Raw or undercooked meat and poultry may contain harmful bacteria and parasites, such as toxoplasm and salmonella. Avoid:

  • Steaks with blood
  • Rostbif of medium roasting
  • Tatar Bifstek
  • Raw minced meat
  • Underwear or turkey

Meat and poultry should be cooked until the internal temperature recommended by the US Department of Agriculture (USDA).

2.4. Nepasturized dairy products and juices

Nepasturized dairy products and juices may contain harmful bacteria, such as Listeria, Salmonella and E. Coli. Avoid:

  • Raw milk
  • Soft cheeses (Bree, Camamber, Fet, Gorgonzole) – if they are not made of pasteurized milk
  • Nepasturized apple cider
  • Nepasturized orange juice

All dairy products and juices should be pasteurized.

2.5. Ready meat products

Ready-made meat products, such as hot dogs, meat delicacies and pastes, may contain a lister. If you want to use these products, you must carefully heat them to a temperature of 165 ° F (74 ° C) before use.

2.6. Raw eggs

Raw eggs may contain salmonella. Avoid:

  • Home mayonnaise
  • Dutch sauce
  • Tiramisu
  • Egg Gogol

Use pasteurized eggs for cooking, requiring raw or undercooked eggs.

2.7. Paste

All types of pastes, both meat and vegetables, should be avoided due to the risk of lister content.

2.8. Caffeine

Excessive caffeine consumption can increase the risk of miscarriage and premature birth. It is recommended to limit caffeine consumption up to 200 mg per day (about 1-2 cups of coffee).

  • Coffee
  • Tea
  • Shipy drinks
  • Energy drinks
  • Chocolate (in moderation)

2.9. Alcohol

There is no safe amount of alcohol during pregnancy. The use of alcohol can lead to fetal alcohol syndrome (FAS), which is characterized by mental retardation, physical defects and problems with behavior.

2.10. Inexpensive fruits and vegetables

Unsuitable fruits and vegetables may contain harmful bacteria, parasites and pesticides. It is necessary to thoroughly wash all fruits and vegetables before use.

2.11. Herbal additives

Many herbal additives were not studied for safety during pregnancy. It is recommended to avoid taking herbal additives without consulting a doctor.

2.12. Artificial sweeteners

Some artificial sweeteners, such as sugar, should be used with caution during pregnancy. Aspartam is considered safe for moderate consumption. Consult a doctor about the use of artificial sweeteners.

Chapter 3: Elimination of common problems during pregnancy

Pregnancy is often accompanied by discomfort and unpleasant symptoms, such as nausea, heartburn and constipation. Proper nutrition can help facilitate these problems and improve overall well -being.

3.1. Nausea and vomiting (morning nausea)

Nausea and vomiting, known as morning nausea, usually occur in the first trimester of pregnancy. Although the term “morning nausea” suggests that nausea occurs only in the morning, in fact it can occur at any time of the day.

Meding recommendations to facilitate nausea:

  • Eat in small portions every 2-3 hours: This will help maintain a stable blood sugar level and prevent a feeling of hunger that can aggravate nausea.
  • Avoid using a large amount of fluid during eating: It is better to drink between meals.
  • Choose easily digestible products: Such as crackers, toasts, crackers, bananas, rice and apple puree.
  • Avoid fatty, fried and sharp products: These products can aggravate nausea.
  • Ginger: Ginger has anti -rate properties and can help alleviate nausea. Try ginger tea, ginger candy or ginger cookies.
  • Vitamin B6: Reception of vitamin B6 (pyridoxin) can help reduce nausea. Consult a doctor about the dosage.
  • Sprinkle: A sufficient dream can help reduce nausea.
  • Avoid strong smells: Strong smells can aggravate nausea.
  • Wear free clothes: Close clothing can enhance the feeling of nausea.
  • Take vitamins for pregnant women before bedtime: If vitamins cause nausea, take them before bedtime to avoid discomfort during the day.

3.2. Heartburn

Heartburn is a common problem during pregnancy, especially in the second and third trimesters. It occurs due to hormonal changes that relax the muscles of the esophagus, allowing gastric acid to rise into the esophagus. The growing uterus can also exert pressure on the stomach, contributing to heartburn.

Meding recommendations to facilitate heartburn:

  • Eat in small portions: Large portions can exert greater pressure on the stomach.
  • Avoid eating before bedtime: Give me food to digest before going to bed.
  • Do not go to bed immediately after eating: Wait 2-3 hours after eating before you lie down.
  • Raise the head of the bed: This will help prevent gastric acid from entering the esophagus during sleep.
  • Avoid heartburn products: These include fatty, fried and spicy products, citrus fruits, chocolate, caffeine and mint.
  • Drink milk: Milk can help neutralize gastric acid.
  • Eat yogurt: Yogurt contains probiotics that can help improve digestion.
  • Oatmeal: Oatmeal can help absorb gastric acid.
  • Almond: Almonds can help neutralize gastric acid.
  • Consult a doctor: If the heartburn is strong or does not pass, consult a doctor.

3.3. Constipation

Constipation is another common problem during pregnancy caused by hormonal changes and the pressure of the growing uterus to the intestines.

Meding recommendations to facilitate constipation:

  • Increase fiber consumption: Fiber helps to soften the chair and facilitate its passage. Eat more whole -grain products, vegetables, fruits, legumes, nuts and seeds.
  • Drink enough liquids: Water helps to soften the chair and facilitate its passage. Drink at least 8-10 glasses of water per day.
  • Regularly engage in physical exercises: Physical activity stimulates the intestines.
  • Eat the prunes: Bunny is a natural laxative.
  • Drink plum juice: Plum juice also has laxative properties.
  • Consult a doctor: If constipation is strong or do not pass, consult a doctor.

3.4. Gestational diabetes

Gestational diabetes is a type of diabetes that develops during pregnancy. It occurs when the body cannot produce enough insulin to control the blood sugar.

Model recommendations for control of gestational diabetes:

  • Observe a balanced diet: Include products from all food groups in the diet, but limit the consumption of simple carbohydrates and sweet drinks.
  • Eat in small portions: Eat in small portions every 2-3 hours to maintain a stable blood sugar.
  • Choose products with low glycemic index (GI): Low GI products increase blood sugar slower. These include whole grain products, legumes, vegetables and fruits.
  • Limit the consumption of sweet drinks: Sweet drinks, such as carbonated drinks, juices and tea with sugar, can sharply increase blood sugar.
  • Avoid artificial sweeteners: Artificial sweeteners can affect blood sugar.
  • Regularly engage in physical exercises: Physical activity helps improve blood sugar.
  • Follow the blood sugar level: Regularly measure blood sugar in accordance with the doctor’s recommendations.
  • Consult a doctor or nutritionist: To obtain individual recommendations for nutrition and control of gestational diabetes.

3.5. Preexia

Preeclampsia is a serious complication of pregnancy, which is characterized by high blood pressure and the presence of protein in the urine.

Model recommendations to reduce the risk of preeclampsia:

  • Observe a balanced diet: Include products from all food groups rich in vitamins and minerals in the diet.
  • Consume enough calcium and vitamin D: Calcium and vitamin D are important for maintaining healthy blood pressure.
  • Limit salt consumption: Excessive salt consumption can increase blood pressure.
  • Eas enough potassium: Potassium helps regulate blood pressure.
  • Eat products rich in antioxidants: Antioxidants help protect the cells from damage and can reduce the risk of preeclampsia.
  • Maintain healthy weight: Excess weight and obesity can increase the risk of preeclampsia.
  • Consult a doctor: To obtain individual recommendations for nutrition and reduction in the risk of preeclampsia.

Chapter 4: Nutrition during breastfeeding

After childbirth, proper nutrition is still important to maintain the health of the mother and ensure the optimal nutrition of the child. During breastfeeding, the need for certain nutrients increases.

4.1. Energy needs

During breastfeeding, an additional 500 kcal per day is required to provide a sufficient amount of energy for milk production.

4.2. Macronutrients

  • Squirrels: Continue to consume 70-100 g of protein per day to maintain milk production and restore the body after childbirth.
  • Fat: The consumption of healthy fats, such as omega-3 fatty acids, is still important for the development of the brain and nervous system of the child.
  • Carbohydrates: Choose complex carbohydrates to maintain a stable level of energy.

4.3. Micronutrients

The need for many micronutrients is still high during breastfeeding.

  • Calcium: It is recommended to use 1000 mg of calcium per day to maintain the health of the bones of the mother and child.
  • Vitamin D: It is recommended to use 600 IU vitamin D per day.
  • Iodine: It is recommended to use 290 μg iodine per day to maintain the function of the thyroid gland of the child.
  • Vitamin B12: It is important for the development of the nervous system of the child.

Continue to take a multivitamin complex for nursing mothers to ensure the receipt of all the necessary micronutrients.

4.4. Hydration

Enough fluid consumption is critical of milk production. It is recommended to drink at least 8-12 glasses of water per day.

4.5. Products that should be avoided

  • Alcohol: Alcohol can fall into breast milk and negatively affect the baby. It is recommended to avoid drinking alcohol during breastfeeding. If you still decide to drink, wait at least 2-3 hours after drinking alcohol before feeding the child.
  • Caffeine: Excessive caffeine consumption can make the child irritable and restless. Limit caffeine consumption up to 200 mg per day.
  • Certain products: Some products can cause colic, gases or allergic reactions in a child. If you notice that the child has a reaction to certain products, try to exclude them from his diet.
  • Herbal additives: Many herbal additives were not studied for safety during breastfeeding. It is recommended to avoid taking herbal additives without consulting a doctor.

4.6. General recommendations

  • A variety of nutrition: Include products from all food groups in the diet to ensure the receipt of all necessary nutrients.
  • Regular nutrition: Eat regularly to maintain energy level and milk production.
  • Consult a doctor or nutritionist: To obtain individual nutrition recommendations during breastfeeding.

Chapter 5: Alternative diets during pregnancy

Some women adhere to vegetarian, vegan or other alternative diets during pregnancy. It is important to carefully plan these diets in order to ensure the receipt of all the necessary nutrients for the health of the mother and the child.

5.1. Vegetarian diet

The vegetarian diet excludes meat, poultry and fish, but can include dairy products and eggs.

Key nutrients that should be paid to the vegetarian diet during pregnancy:

  • Protein: Make sure that you get enough protein from plant sources, such as legumes, tofu, pace, nuts, seeds, eggs and dairy products.
  • Iron: Plant sources of iron are absorbed worse than animals. Use products rich in iron along with vitamin C to improve iron absorption.
  • Vitamin B12: Vitamin B12 is contained only in animal products. Vegetarians need to take vitamin B12 additives or use enriched products.
  • Calcium: Get enough calcium from dairy products, dark green leafy vegetables, enriched products and additives.
  • Omega-3 fatty acids: Get omega-3 fatty acids from flaxseed, walnuts, linseed oil and enriched products.

5.2. Vegan diet

The vegan diet excludes all animal products, including meat, poultry, fish, dairy products, eggs and honey.

Key nutrients that should be paid to the vegan diet during pregnancy:

  • Protein: Get enough protein from plant springs, such as legumes, tofu, pace, nuts and seeds.
  • Iron: Use products rich in iron along with vitamin C to improve iron absorption.
  • Vitamin B12: Vegans need to take vitamin B12 additives or use enriched products.
  • Calcium: Get enough calcium from dark green leafy vegetables, enriched plant dairy products and additives.
  • Vitamin D: Vegans may need to take vitamin D additives, especially if they are not enough in the sun.
  • Omega-3 fatty acids: Get omega-3 fatty acids from flaxseed, walnuts, linseed oil and additives.
  • Zinc: Get zinc from legumes, nuts, seeds and whole grain products.
  • Iodine: Use iodized salt or iodine additives.

5.3. Other alternative diets

If you adhere to another alternative diet, it is important to consult a doctor or nutritionist to make sure that you get all the necessary nutrients.

5.4. General recommendations for alternative diets during pregnancy

  • Plan carefully: Carefully plan your diet to make sure that you get all the necessary nutrients.
  • A variety of nutrition: Include a variety of foods from different food groups in the diet.
  • Take additives: It may be necessary to take additives of vitamins and minerals in order to make up for a nutrient deficiency.
  • Consult a doctor or nutritionist: To obtain individual nutrition recommendations.

Chapter 6: Food Security during pregnancy

Food safety is especially important during pregnancy, since pregnant women are more susceptible to food poisoning. Food poisoning can lead to serious complications of pregnancy, such as miscarriage, premature birth and child’s disease.

6.1. Basic Food Safety Rules

  • Wash your hands: Wash your hands thoroughly with soap and water before cooking and after contact with raw meat, poultry, fish and eggs.
  • Wash fruits and vegetables thoroughly: Wash all fruits and vegetables under running water, even if you are going to clean them.
  • Separate raw and finished products: Use different cutting boards and kitchen accessories for raw and finished meat, poultry, fish and vegetables.
  • Prepare food until full: Cook meat, poultry, fish and eggs to the inner temperature recommended by USDA.
  • Keep the products correctly: Store perishable products in the refrigerator at a temperature of 40 ° F (4 ° C) or below.
  • Do not use overdue products: Check the expiration date of the products before use.
  • Avoid eating from unsafe sources: Avoid eating from restaurants or other sources that may not comply with food safety rules.

6.2. Specific recommendations for food safety during pregnancy

  • Avoid the use of fish and seafood with a high content of mercury.
  • Avoid the use of raw or undercooked fish and seafood.
  • Avoid the use of raw or undercooked meat and poultry.
  • Avoid the use of nonpasturized dairy products and juices.
  • Carefully heat the finished meat products before use.
  • Avoid the use of raw eggs.
  • Avoid the use of pastes.

6.3. Symptoms of food poisoning

Symptoms of food poisoning may include:

  • Nausea
  • Vomiting
  • Diarrhea
  • Stomach ache
  • Fever
  • Chills

If you suspect that you have food poisoning, see a doctor immediately.

Chapter 7: Current trends in the nutrition of pregnant women

In recent years, several new trends have appeared in the nutrition of pregnant women based on recent scientific research.

7.1. Personalized nutrition

Personalized nutrition involves the adaptation of recommendations for nutrition to the individual needs of each woman, taking into account her genetic profile, state of health, lifestyle and preferences.

7.2. Probiotics

Probiotics are living microorganisms that benefit health when they are consumed in sufficient quantities. Probiotics can improve digestion, strengthen the immune system and reduce the risk of developing some pregnancy complications.

7.3. Prebiotics

Prebiotics are undigested dietary fibers that serve as food for probiotics in the intestines. Prebiotics can improve intestinal health and strengthen the immune system.

7.4. Conscious nutrition

Conscious nutrition is the practice of a conscious approach to food, paying attention to its physical sensations of hunger and saturation, as well as to their emotions and thoughts associated with food. Conscious nutrition can help pregnant women make a healthier choice of products and avoid overeating.

7.5. Telemedicine and online nutrition consultations

Telemedicine allows pregnant women to receive online nutrition consultations without leaving home. This can be especially useful for women living in remote areas or having limited access to medical services.

7.6. Control of food using applications and technologies

There are many applications and technologies

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