During the period of intrauterine development, the baby’s body completely depends on the lifestyle of the expectant mother. If a woman does not experience nervous overload, gets full rest, and eats right, then the child feels protected. Particularly conscious young ladies switch to a proper diet even when planning a pregnancy. However, in most cases, questions about nutrition during the perinatal period arise after an event has occurred. Advice from gynecologists, nutritionists, and pediatricians will help you develop a personal menu.
Nutrition during pregnancy raises many questions. Firstly, the older generation advises “eating for two”, and women are afraid of gaining extra pounds. Secondly, hormonal changes in the body dictate new gastronomic preferences. Fearing harm to the child, the expectant mother is lost between “would I like to” and “can I?” Thirdly, the pseudo-medical advice on nutrition that is poured in abundance on women from social networks is confusing. How to choose healthy foods, safe cooking methods, and create a diet during pregnancy? Read our article.
Nutrition during pregnancy
Organization of nutrition during the perinatal period is aimed at maintaining the health of the woman and ensuring the harmonious development of the baby. The main tool in achieving the goal is the responsible attitude of the expectant mother to her daily diet. Poor nutrition during pregnancy results in nutritional deficiency. This leads to the occurrence of intrauterine pathologies, complications of gestation, increases the chances of the child developing autoimmune reactions, and activation of unfavorable genetics (hereditary predisposition to diseases).
The causes of nutritional imbalance in the body of a pregnant woman are:
• Calorie deficit and surplus. The low energy value of the diet forces the baby’s body to turn on the mechanism of accelerated absorption of everything that the mother eats. Nutrigeneticists claim that the habit of eating everything continues after birth, threatening obesity. In the female body, a lack of calories is reflected in the weakness of the uterine muscles. There is a danger of miscarriage. Excess calories lead to excess weight gain, and this puts stress on joints, blood vessels, and the risk of developing gestational diabetes mellitus, hypertension, and varicose veins. • Lack of vitamins. Hypovitaminosis during pregnancy is a direct threat to the life and health of the child. Deficiency of vitamins A and E slows down fetal growth and provokes premature birth. Deficiency of B1, B9 causes defects in the development of the nervous system. Vitamin D deficiency is the cause of neonatal rickets and visual impairment. Hypovitaminosis B2 results in heart defects, cleft palate, and deformation of the arms and legs of a newborn. • Lack of minerals. Microelements participate in embryonic development no less than vitamins. Copper deficiency leads to a decrease in the immune status of mother and child, calcium, phosphorus - to demineralization of fetal bone tissue, iodine - to a delay in the neuropsychic development of the baby, iron - to iron deficiency anemia in a pregnant woman, the threat of miscarriage, magnesium - to premature birth, development arrhythmias in the mother, zinc - to slow growth of the embryo.
Eating right means ensuring your child’s stable growth and development, and protecting yourself from perinatal risks and complicated childbirth. A pregnant woman needs to eat not “for two,” but “for two.”
Approximate vitamin and mineral norm per day (in mg)
Minerals
- calcium - 1200
- phosphorus - 700
- magnesium – 360
- iodine - 200
- zinc - 15
- iron - 30
- copper - 2-3
Vitamins
- retinol (A) - 1.2
- thiamine (B1) - 1.8
- pyridoxine (B6) - 2.1
- folic acid (B9) - 400 mcg
- tocopherol (E) – 10
- ergocalciferol (D) – 500IU
- ascorbic acid (C) – 100
To prevent vitamin and mineral deficiency, it is recommended to supplement your diet with special vitamins for pregnant women.
Is there a risk of miscarriage?
As Dr. Margiani told us in an interview, the risk of miscarriage depends entirely on the woman’s health. Moreover, there are quite a lot of reasons for terminating a pregnancy or miscarriage:
- presence of chromosomal disorders;
- thrombophilia;
- disorders in the endocrine system;
- infections;
- exposure to harmful environmental factors;
- frequent stress;
- improper functioning of the immune system.
All these factors confirm the need for a comprehensive examination of a woman.
“Probably, the first two weeks can be considered the most dangerous, since the woman does not yet know that she is pregnant, and can continue to take some medications, vitamins, train hard and do complex exercises, go to the solarium, and so on,” the expert noted. “Having learned that pregnancy has occurred, a woman should go to a specialist and get the necessary recommendations.”
Difficult first trimester
The female body adapts to new conditions. Fatigue, drowsiness, and unstable mood are typical for a pregnant woman. There are problems with urination and bowel movements, acute reactions to tastes and smells. And at this time, the foundation of the baby’s health is laid. His nervous and circulatory systems are formed, and his heart begins to work intensively. Proper nutrition in the first trimester is a way to stabilize the mother’s condition and mitigate the risks of intrauterine anomalies.
Principles for creating a diet in the 1st trimester:
• Don't be greedy. Overeating increases the symptoms of toxicosis and provokes digestive failure. You need to eat in modest portions at intervals of 3-3.5 hours. • Take care of “building materials”. The basis for the formation of fetal cells is protein. From it the body receives 20 essential amino acids that it cannot produce on its own. The menu should include lean meat - turkey, chicken, veal. Twice a week you need to eat fish, alternating low-fat varieties (pollock, cod) with fatty ones (salmon, pink salmon, salmon). • “Agree” with the intestines. The problem for many women at the beginning of pregnancy is constipation. Fiber, which is found in raw vegetables, hard fruits, and bran, helps to cope with them. • Replenish supplies. During the formation of the nervous system, the baby squeezes iodine and B vitamins from the mother’s body. To prevent vitamin and mineral deficiency, shrimp, squid, seaweed and cauliflower, buckwheat porridge, eggs, and nuts should be introduced into the diet. • Do not experiment with drinks. It is recommended to drink water - still bottled or filtered. Adding freshly squeezed lemon juice will help calm nausea.
Daily caloric intake is 2500-2700. Nutrient distribution: proteins - 110 g, carbohydrates - 350 g, fats (vegetable + animal) - 75 g.
About sport
Is it better to postpone sports during pregnancy?
In the first trimester, it is necessary to reduce the level of load: refrain from sharp bends and rises from a lying position, bending, and raising straight legs. The easiest way to be active for pregnant women at any stage is walking. Exercise during pregnancy is safe and may even have a beneficial effect on your pregnancy, but it is important to get approval from your gynecologist before participating in any sports.
There are also several important points here:
- It is better to postpone mastering new sports disciplines that require special technique and skill. But if you ran regularly before pregnancy, then there is no reason to give up training if your doctor allows it: you may only need to change their intensity and frequency.
- It is better to avoid traumatic disciplines, as well as those in which there is a high risk of falling. This number includes boxing and various martial arts, horse riding, volleyball and football, snowboarding, and alpine skiing. Also, freediving and scuba diving should not be undertaken at any stage of pregnancy.
- But you can swim on the surface. In this article we talked about the benefits of swimming for pregnant women. In it, we share tips for those who still feel unsure on the water and help them pack their bags for the pool.
Links to sources: [1] Nutrition for pregnant women. uptodate.com [2]Healthy eating. WHO recommendations. [3] 10 Tips for Preventing Infections Before and During Pregnancy. [4] Study Prenatal caffeine exposure induces liver developmental dysfunction in offspring rats. Journal of endocrinology [5] Drinking alcohol while pregnant [6] Antenatal care for uncomplicated pregnancies [7] Sex in pregnancy [8] Flights during pregnancy [9] Sports during pregnancy [10] Exercise during pregnancy and the postpartum period [11 ] Diving and Pregnancy: My Story
Second trimester - needs increase
By about 14-15 weeks, the woman’s well-being returns to normal - toxicosis goes away, physical and emotional activity increases. The baby begins to produce blood cells, strengthens bone tissue, the pituitary gland begins to work, the first hair and nails appear, bone mineralization progresses, and muscles begin to contract. To meet the increased needs of the child, the mother needs to eat more. At the same time, it is not the caloric intake that needs to be increased, but the amount of nutrients. At this time, both organisms need vitamin D, calcium, and iron.
Mandatory foods in the diet:
• to provide calcium - cheese, cottage cheese, milk, almonds, sesame seeds; • sources of vitamin D - fatty fish, cod liver, eggs, butter, flaxseed, olive oil; • for the prevention of iron deficiency - beef and pork liver, cocoa, beans, cabbage, apples, blueberries, greens (spinach, parsley, mint). In the second trimester, it is important to control the amount of table salt and fluid you drink. This will help avoid surges in blood pressure and cardiac overload. Recommended values: calories - 2800-3000, proteins - 120 g, fats - 85 g, carbohydrates - 400 g.
Third trimester - diet correction
From the 27th week of pregnancy, the female body begins to prepare for childbirth, and the baby begins to be born. At this time, gastronomic fads give way to heartburn, constipation, shortness of breath, swelling, and rapid weight gain.
A properly composed menu will help you adjust your well-being in the 3rd trimester. What should be done:
• Reduce the amount of protein foods. A protein surplus leads to kidney dysfunction and the accumulation of uric acid. • Avoid heartburn triggers - sour foods, black coffee, fried foods. • Replace 50% of animal fats with vegetable oils. They contain essential polyunsaturated acids Omega-3 and Omega-6, which are not synthesized by the body, but are needed for the absorption of minerals and vitamins. • Limit salty foods. Salt is the cause of edema, unstable functioning of the kidneys, heart, and blood vessels. • Set a limit on sweets. Simple carbohydrates quickly turn into extra pounds, causing flatulence, dyspepsia, and skin problems. • Eat more vegetables, fruits, berries, greens. Natural sources of vitamins provide energy and strengthen the immune system - this will come in handy during childbirth. Standards for KBJU: calories - 2900-3100, proteins - 100 g, fats - 75 g, carbohydrates - 400 g.
What should you not eat or drink?
There is no place for harmful foods in a properly composed diet for a pregnant woman. Throughout the perinatal period, the following are blacklisted:
• fast food; • flavored snacks; • hot sauces; • smoked meats; • products containing many preservatives; • alcohol.
The expectant mother is advised to limit the consumption of sausages, confectionery products, and sweet pastries. You also need to be careful with citrus fruits, strawberries, mushrooms, and coffee. It is advisable to exclude packaged juices, bottled tea, sweet cocktails, and soda from the grocery basket.
Dieting is difficult, but necessary. This will help minimize the harmful effects on the fetus, maintain pregnancy, improve well-being, avoid weight gain, and the development of gestational complications - preeclampsia, pyelonephritis, diabetes.
Visit doctor
When to register.
Early registration – up to 12 weeks. But a woman may appear later, but a late statement can lead to undesirable consequences, so you should not delay it.
What tests to take.
When registering, the following tests are required: vaginal smears, syphilis, HIV, hepatitis, infectious diseases that can be transmitted to the fetus. Additional tests: hormones, urine culture, amniocentesis.
The Ministry of Health recommends taking the following tests: microbiological examination of urine, blood group and Rh factor, CBC, coagulogram, thyroid-stimulating hormone, OAM, smear from the surface of the cervix and cervical canal.
Diet rules
The principles of constructing a diet during the perinatal period differ little from the general rules of healthy eating. After all, pregnancy is not a disease.
Organizing a proper diet includes:
• Refusal of junk food and drinks. Carcinogens, preservatives, flavorings, flavor enhancers, and alcohol increase perinatal risks. • Control of KBJU. Helps maintain stable weight and nutritional balance. • Daily consumption of healthy foods containing protein, minerals, vitamins. These substances are necessary for the development of the fetus and the health of the mother. • Compliance with the drinking regime (1.5-2 liters per day). Clean water ensures normal blood flow, regulates the functioning of the urinary organs and intestines. • Small meals: 5-6 times a day with an interval of 3-4 hours. This schedule helps you not to overeat and properly absorb nutrients. • Cooking foods in healthy ways. Cooking dishes by boiling, stewing, and baking allows you to reduce calories, reduce the load on the digestive organs, and get rid of nausea and heartburn. • Limiting salt. A slight salt deficiency during pregnancy reduces the load on the kidneys and heart muscle and prevents the appearance of swelling. • Limit on fast carbohydrates. The body gets glucose from sweet foods, the main source of energy, so you can’t give them up completely. But excessive passion for confectionery products leads to metabolic failure, obesity, and the development of insulin resistance. • Keeping a food diary.
The diet for pregnant women has its bonuses. A woman will master healthy menu recipes, get used to eating right, and easily get into shape after giving birth. Of course, you shouldn’t make a cult out of food, forgetting about your own comfort and appearance. Special underwear for pregnant women will help you feel confident, and hypoallergenic products will take care of the beauty of your skin - stretch mark creams, gels, balms. Today, all products for pregnant women and nursing mothers can be ordered from an online pharmacy with home delivery.
About sex
During pregnancy, it is better to avoid intimacy with your loved one. This is true?
Experts say: pregnant women can have vaginal sex at any stage and in any position, if there are no contraindications. But there are several nuances:
- if a man is sick with a sexually transmitted disease, then intimacy is prohibited;
- If complications begin during pregnancy, you should immediately consult a doctor.
