Nutrition during pregnancy. Composition of products

Certain fats (and the fatty acids they contain) are especially important during pregnancy because they support the development of the baby's eyes and brain, both before and after birth. Fats also help the placenta and other tissues grow, and studies have shown that certain fats can help prevent preterm labor and low birth weight.

What fats should be consumed during pregnancy?

There are four types of fats in food: monounsaturated, polyunsaturated, saturated and hydrogenated. Fats are made up of a combination of fatty acids, so fats generally don't fall into one of these categories. Palm oil and lard, for example, both contain about 50 percent monounsaturated and 50 percent polyunsaturated fats. But for the most part, you can follow these rules: eat fat in moderation.

Monounsaturated fats are found in olive and peanut oils, as well as olives, avocados, nuts, and nut oils. They are considered healthy fats because they lower cholesterol levels.

Polyunsaturated fats are good too. They contain omega-3 fatty acids (DHA, as well as ALA, both of which are critical for your child's healthy development) and omega-6 fatty acids. Omega-3s can be found in certain foods such as cold fish, linseed oil, and Omega-6 is found in sunflower, cottonseed, corn and soybean oils.

Fish is an excellent source of omega-3 fatty acids, but some types of fish contain contaminants such as mercury. On our website you can find out what kind of fish you can eat during pregnancy.

Many monounsaturated and polyunsaturated fats contain Vitamin E, which is an important antioxidant.

Saturated fats are harmful - eat as little of them as possible. Saturated fats are found in fatty meats, whole milk, tropical oils (such as palm and coconut), butter, and lard.

Hydrogenated and partially hydrogenated fats (also known as trans fats) should be avoided. These fats are found in fried foods and some types of margarine. They are also used in some packaged food products- for example, crackers, cookies and chips - to extend the shelf life of these products. Read product labels carefully to find the amount of saturated and trans fats in a product.

Diet with high content saturated fats and trans fats can lead to high cholesterol levels and may contribute to the development of heart disease. Studies show that saturated and hydrogenated fats can cause health problems such as diabetes. Don't beat yourself up if you occasionally enjoy a bag of chips or a bowl of fried chicken. Just make it rather an exception than the rule.

How much fat should you eat during pregnancy?

No more than 35 percent of your daily calories should come from fat. Another useful principle- Consume 6-8 teaspoons (30-40 grams) of oil per day, use the list below as a guide. (The rest of the fat in your diet is already the food you eat).

You don't need to increase your fat intake during pregnancy - you just need to find the right balance. And keep in mind that no matter what type of fat you eat, there are 9 calories per gram.

Choosing the Right Fats During Pregnancy

Monounsaturated fats:
Each of the following items contains 5 grams of fat and 45 calories:

• 2 tablespoons (30 g) avocado
• 1 teaspoon sunflower, olive, peanut oil;
• 6 pieces of almonds or cashews;
• 10 pieces of peanuts;
• 1 tablespoon sesame seeds;
• 2 brazil nuts;
• 5 hazelnuts;
• 8 large olives;
• 10 large green olives;
• 16 pistachios

• 1 teaspoon of mayonnaise;
• 1 tablespoon fat-free mayonnaise;
• 4 halves of a walnut (Omega-3);
• 1 tablespoon of flax seeds (Omega-3);
• 1 teaspoon flaxseed oil (omega-3);
• 1 teaspoon sunflower oil, corn oil, or soybean oil(Omega-6);
• 1 tablespoon of pumpkin seeds (Omega-3), sesame seeds or sunflower seeds;
• 1 tablespoon of pine nuts;
• 50 g of cooked salmon (Omega-3);
• 60g cooked trout (Omega-3)

• 1 slice of bacon;
• 1 teaspoon of butter;
• 2 tablespoons of coconut flakes;
• 1 tablespoon cream cheese;
• 1.5 tablespoons fat-free cream cheese;
• 1 tablespoon heavy cream
• 1 slice of lard;
• 2 tablespoons of sour cream;
• 3 tablespoons fat-free sour cream

• fried foods such as french fries, donuts;
• Margarine ("hydrogenated");
• Cookies, cakes, crackers, cakes and candies made with hydrogenated vegetable oil (margarine).

• If you are used to cooking or baking with hydrogenated fat ingredients such as margarine, replace it with butter;
• Instead of mayonnaise, use olive or flaxseed oil - they are great for dressing salads;
• Replace some fatty meat in your diet. Try toasted nuts instead of bacon chunks in a salad, and eat fish instead of fatty meats;
• Cut down on cheese. Don't order "double cheese" on pizza, and put one and a half times less cheese in cooked dishes at home, try using mashed avocado instead of cheese;
• When you eat in a restaurant fast food, avoid fried foods and opt for less toasted burgers or chicken sandwiches. Choose fruit salad or vegetable salad instead of fries;
• Replace fatty snacks with healthy foods like fruits, vegetables, and whole grains;
• Swap high-fat whole dairy products for a low-fat version;
• Remove skin from poultry before cooking.

diet future mother has its own characteristics, depending on the duration of pregnancy. In the first trimester, the composition of the diet is not much different from the usual, because. the increase in body weight of the child occurs rather slowly. So it's easy enough to eat. required amount vitamins and microelements. You also need to ensure that the food is freshly prepared to prevent toxins from entering the baby's body.

By week 30, the child begins to develop more intensively, so much more nutrients are required. So, if in the first half of pregnancy, the expectant mother needs to eat 4-5 times a day, getting 2500 kcal, then subsequently you will have to increase the number of meals to 6-7, bringing energy value up to 2800 kcal per day.

Squirrels

Squirrels - chief construction material cells of the body, so it is impossible to do without it. In the first half of pregnancy, doctors advise consuming protein at the rate of 1 g per 1 kg of your weight. From about 17 weeks, this amount should increase to 1.5 g. On average, the diet of a pregnant woman should contain approximately 70 g pure protein daily.

Equally important is the quality of the protein. The ratio of vegetable and animal proteins should be in balance, because. the predominance of one species will lead to opposite results, for example, such as a change in the duration of pregnancy, a violation of protein synthesis, and negative consequences are also possible, manifested during childbirth. The ideal ratio for a woman expecting a baby would be the same amount of animal proteins and plant origin. Moreover, half of the consumed proteins of animal origin should come from meat and fish, 40% from dairy products and 1% from eggs.

Carbohydrates

Carbohydrates are the main source of energy in the diet of a future mother. In the first half of pregnancy, she needs 400 g, and in the second - 300-350 g of carbohydrates. Consumption of a smaller amount threatens with a constant decline in strength, and their excess leads to the formation, which can threaten birth injuries. You can reduce the amount of carbohydrates in food by reducing the consumption of bread, flour products and sugar.

Very useful cereals, pasta, potatoes, pastries from all types of flour, except wheat. All these products will give a boost of energy for the whole day, they saturate well, providing the body with energy for long time. In addition, do not forget about fruits - they are also rich in carbohydrates, especially bananas and grapes. But it's still high in calories.

Fats

Not a large number of fats are necessary for any organism, especially the one inside which the fetus is located. Lack of fat during pregnancy can lead to a low weight of the fetus, violations in its development. A pregnant woman equally needs both animal and vegetable fats, because only in this case metabolic processes in her body will proceed normally, as well as the development of the child. It should be borne in mind that fats are much better absorbed if consumed in in kind. For example, salads are best eaten with vegetable oil, a sandwich with butter, and soup with sour cream. The diet of a pregnant woman should be made up of exclusively high-quality fats - for animal fats it is especially useful to eat dairy products (cream, sour cream, butter), and for vegetable fats - sunflower, corn and olive oils.

vitamins

During pregnancy, a woman experiences a deficiency of vitamins in her body, because inside her is born new life, the full development of which also requires nutrients and vitamins.

Vitamin A is needed for the development of the placenta, fat metabolism, raise cellular immunity. In addition, it promotes recovery female body after childbirth and the birth of a healthy full-term baby. rich in this vitamin fish fat, liver, pumpkin, carrots, spinach, cabbage, cheese, cottage cheese, milk, butter, egg yolk.

Vitamins of group B, being a building material for cells nervous system, contribute to the normalization emotional state pregnant woman. In addition, they reduce the likelihood of swelling, pain in the legs and feelings of fatigue. The lack of these vitamins leads to metabolic disorders and oxygen metabolism in the blood, to a decrease in the growth rate of the fetus. Replenish the supply of B vitamins such foods as liver, nuts, tomatoes, legumes, cabbage, meat, fish, eggs, mushrooms, spinach.

Vitamin C will save mom and unborn baby from colds because this element has antioxidant and antibacterial properties makes the body more resistant to various infections. The need is especially high for late term pregnancy. This vitamin contains rose hips, citrus fruits, peppers, cabbage, onions, potatoes, and currants.

Vitamin D is very important in calcium metabolism in the body, contributes to the normal development and growth of the child. Its reserves are replenished under the influence ultraviolet radiation. In addition, it is found in cod liver, herring, salmon, eggs, milk, butter, mushrooms and spinach.

Vitamin E is responsible for the successful course of pregnancy and the condition reproductive system generally. For everything to be in order, the diet of a pregnant woman should include vegetable oils, cereals, asparagus, tomatoes, lettuce, meat, eggs.

trace elements

No less important for the expectant mother are various minerals, because they help the fetus to grow and develop normally. The most important element is iron, which saves a pregnant woman from anemia. It is necessary to include liver, beets, cherries, legumes, apricots and lettuce in your diet.

Iodine normalizes activity thyroid gland helps prevent miscarriage early dates, forms the nervous system of the baby. Sea kale and fish, iodized salt will help to enrich iodine reserves.

calcium forms skeletal system mother and child. To maintain a sufficient level of this substance in the body, you need to consume more dairy products, fish, cereals, spinach, sorrel.

The nutrition of a pregnant woman must include all the right substances. Let's consider the main necessary substances by groups (for example, proteins, fats, carbohydrates, etc.). For each group we will describe:

1. Why this group of substances is needed (how it affects the condition of the pregnant woman, the growth and development of the child, etc.);
2. What products contain this group of necessary substances;

Squirrels. Animal and vegetable proteins in the diet of pregnant women

For what. Protein, in simple terms, is the main building material for new cells. Pregnancy is a real big construction site. The uterus grows, the breast grows, the placenta is formed and grows, the child grows - protein is needed for this growth. In addition, when protein is broken down, needed by the body thermal energy. It is thanks to the normal level of protein that we are resistant to stress, to the effects of infections and toxins. And, of course, if there is not enough protein in the body, then the body is depleted, prone to harmful effects. Proteins are of animal and vegetable origin. Both those and others are broken down in the body, forming amino acids. The body produces more amino acids from animal proteins than from vegetable proteins. But even for the breakdown of animal protein, more energy and time are needed than for the breakdown vegetable protein. In addition, more waste products are obtained from the processing of animal protein, and they need to be removed from the body, and this is an additional burden on the kidneys, liver, and so on. That is why such desired product like meat, in recommendations for pregnant women it always comes with reservations, such as: “it is necessary, but in small portions, not fatty varieties, etc".

Note. All of the above has importance in the case when the pregnant woman is a vegetarian. In this case, you need to be doubly careful about the diet, as you need to ensure that the body is sure to receive the right amount of protein.

What foods contain proteins

Animal proteins are found in:

• Meat of low-fat varieties;
• Bird (domestic)
• Fish;
• Eggs.
• Milk and dairy products

Note: Any sausage products cannot be considered as a source of animal protein.

Plant proteins are found in:

• legumes;
• Mushrooms;
• Seeds;
• Nuts.

• 25% - meat or fish (120-200 grams);
• 20% - milk and liquid dairy products (400-500 g);
• 5% - eggs (no more than 1 pc).

We remind you that all these products (meat, fish) are best stewed, boiled, steamed, baked, and not fried. Eggs are better to boil, or to make an omelette.

Fats. Animal and vegetable fats in the diet of pregnant women

During pregnancy, the body needs the fats and fatty acids they contain. The consumption of fats within the norm has a beneficial effect on the formation and development of the child's brain, his vision, and also reduces the risk of having a child with low weight.

Fats come in 4 different types, in addition, they are divided into useful and harmful.

The optimal rate is 75-85 g per day. Of these, 15-30 g (1-2 tablespoons) of vegetable fats (sunflower, corn, olive oil, a few nuts). The rest of the fats are usually taken from the meat, fish and dairy products eaten during the day. It is in order not to "overshoot" the norm of fats, it is recommended to choose meat and fish of low-fat varieties.

Carbohydrates and fiber in the diet of pregnant women

Carbohydrates are the main energy component of the body's work, a kind of fuel. With a lack of carbohydrates, the body begins to break down its proteins, which leads to negative consequences for a pregnant woman and a child: a drop in immunity, sharp drops mood, sharp swings between cheerfulness and fatigue, lack of fetal weight, and so on. In the diet of a pregnant woman should be carbohydrates in the amount of 350-500 grams daily. Moreover, it is very important that this norm is “recruited” at the expense of foods rich in fiber. It is noticed that in modern conditions life of a woman (even not pregnant) receives an insufficient amount of fiber. And during pregnancy, fiber intake (and replenishment of carbohydrate balance) is especially important. If you “lack” fiber, then most often pregnant women suffer from constipation and hemorrhoids, you can read more about this in the article. It is very important to prevent these problems proper nutrition. So, the required amount of carbohydrates is best and most correctly obtained through foods rich in fiber. These are the products:

• Bread coarse grinding;
• Cereals;
• Vegetables and fruits;
• Dried fruits;
• Bran;

Note. With a correct (normally 350-400 g) fiber intake, it is very important to drink enough fluids (see Fluid During Pregnancy). Otherwise, without fluid, fiber can also lead to constipation.

For example, daily intake oatmeal, filled with fruit juice with pulp - will provide easy daily cleansing of the intestines, without problems and constipation. You can make any juice, apple, add carrots, oranges, pears. It is better to add fruit pulp to the juice so that it is thick. And do not forget to add a spoon (dessert) of olive oil so that all the vitamins are absorbed.

Everywhere it is written, and all pregnant women understand that they need to eat fiber. But not everyone can force themselves. Therefore, you need to come up with a combination of the proposed products that will please you. Perhaps it will be milk porridge. Perhaps cereal with milk, juice, kefir. Perhaps - just cutting vegetables and fruits. The main thing is that the resulting dish can be eaten with pleasure.

Minerals in the diet of pregnant women

• Calcium. Important component bone tissue, blood. Participates in the process of blood coagulation, normalizes the activity of the neuromuscular system. Contained in such products: milk and dairy products, egg yolk, rye bread.
• Phosphorus. It plays an important role in the formation of bones, is part of the energy-accumulating enzymes of cells. Contained in such products: fish and seafood, cheese, cottage cheese, milk, nuts, bread, beans, peas, oatmeal and buckwheat.
• Sodium. The main regulator of water metabolism in the body. Main product - salt. Approximate intake of salt. In the first half of pregnancy, you can consume up to 10-12 g of salt per day, in the second half you should limit yourself to 8 g, and in the last two months of pregnancy - up to 5-6 g per day, or less.
• Potassium. Important for development and work of cardio-vascular system. Contained in such products: apples, plums, apricots, peaches, gooseberries, blueberries, dried apricots, raisins, oatmeal, baked potatoes.
• Copper. Important for blood formation. Contained in such products: nuts, grains and legumes, meat, animal liver, egg yolk.
• Zinc. Important element blood composition and muscle tissue. Found in: meat (red), legumes, nuts, whole grains, dairy products.

Microelements in the diet of pregnant women

• Iron. The main function is to participate in the formation of blood. Briefly, iron is found in lettuce, spinach, prunes, apples, grapefruits, pomegranates, lemons, buckwheat and oatmeal, rye bread, meat, animal liver, in egg yolk. Most experts (doctors) agree on the issue that it is very difficult to maintain the level of iron within the normal range only with food. Therefore (especially if you plan to cesarean section, an operation that requires normal level hemoglobin), it is recommended to monitor (by regular blood tests for hemoglobin) the level of iron, and take iron supplements recommended by the doctor.

Note. From my own experience, I can say that neither apples (3-4 per day), nor buckwheat, nor pomegranates (it is sour, from it heartburn), nor the liver, by themselves right level do not provide.

• Iodine. Participates in the formation of thyroid hormones. Contained in the following products: sea ​​fish, seaweed, meat, eggs, milk, beets, carrots, lettuce, potatoes, cabbage, cucumbers, apples, grapes, plums.

In general, regarding iron and iodine, we can draw the following conclusion. Not recommended rule out completely products containing them. And it doesn’t make sense to specifically “stuff” with seaweed, buckwheat and apples. After all, all the same, there will be meat or fish in the diet, there will be the same buckwheat, apples, sometimes eggs. As much as possible, the body will take from them, the rest will be supplemented by the drugs prescribed by the doctor.

Vitamins in the diet of pregnant women

• Vitamin A (retinol). Important for the development of the embryo (heart, lungs, kidneys, eyes). Helps maintain vision. Contain such products: liver, eggs, butter, milk, cheese, carrots.
• Vitamin C ( vitamin C). Helps to avoid stretch marks, an important component for the body's absorption of iron. Contain such products: black currant, rosehip, strawberry, green onion, cabbage, tomatoes, spinach, citrus, kiwi.
• Vitamin D (ergocalciferol). Helps to regulate the level of calcium and phosphates in the body, improves immunity. Contain such products: butter, fish oil, egg yolk.
• Vitamin E (tocopherol). Antioxidant, promotes normal state placenta, blood vessels. Increases the immune defense of the body (in combination with vitamin C). Contain such products: green beans, peas, wheat, corn, oats, lettuce, liver, kidneys, nuts, vegetable oil.
• Vitamin B1 (thiamine). Normalizes the work of the nervous system, promotes normal exchange substances in brain tissue. Contain such products: bread, yeast, legumes, meat, liver, milk.
• Vitamin B2 (riboflavin). Participates in the breakdown of proteins, fats and carbohydrates. Provides optimal weight gain. Improves condition skin, mucous, nervous system. Contain such products: milk, eggs, cottage cheese, liver, meat, yeast.
• Vitamin B6 (pyridoxine hydrochloride). Responsible for the absorption of proteins, fats and carbohydrates by the body. Necessary for the formation of the nervous system of the child. Relieves symptoms of toxicosis (nausea). Contain such products: yeast, beans, kidneys, meat, egg yolk, milk.
• Vitamin B 9 ( folic acid). Takes part in the processes of division, development and growth of cells of tissues and organs. The substance is necessary for the normalization of hematopoietic processes - with its participation, blood elements are formed - leukocytes, erythrocytes, platelets. Contain such foods: beans, walnuts, Brussels sprouts, broccoli, hazelnuts. Since folic acid is easily lost during cooking, it is recommended to take it in preparations. Reception should be started from the moment you decide to become pregnant, and up to and including the 12th week of pregnancy. The daily intake is 400 mcg.
• Vitamin B12 (cyanocobalamin). Responsible for development nerve cells and red blood cells. Contain such products: liver, kidneys, heart, egg yolk, meat, cheese, buckwheat.
• Vitamin H. Deficiency leads to early toxicosis, pigmentation. Contain such products: soy, peanuts, onions, cabbage, spinach, apples, tomatoes, yeast.

Fluid intake during pregnancy

In short, during pregnancy, a woman should drink from 1.5 to 2 liters of fluid per day. In this range, fluctuations are possible (depending on the duration of pregnancy, on the condition of the woman, the tendency to edema, season and living conditions, weight, etc.). This volume includes all liquids consumed per day: soups, compotes, juices, water, etc.

Essential foods for a pregnant woman's diet

Much has been written about exactly how a pregnant woman should eat. If you try to follow all the advice, measure out all the norms, try to eat everything that is necessary and healthy, then there will simply be no time for anything other than food. Yes, and eat all this is simply impossible physically. Therefore, it is logical to choose products that contain the recommended “usefulness” to the maximum. And do not abuse the "harmful". About what is categorically impossible and what it is desirable to avoid is described in detail in the article. Let's see the list of "winning products". I repeat, we will choose those products that contain the maximum set of everything that is needed during pregnancy. Here is an approximate recommended daily amount of these products.

• Meat, 150-200 g.
• Fish, 150-200 g.
• Eggs (yolk), 2 pcs per week.
• Milk and dairy products. Milk 200 g, dairy products (cottage cheese, kefir, yogurt, curdled milk) 200 g.
• Cereals, cereals, wholemeal bread, 150 g.
• Vegetables. There are no volume limits. Potatoes no more than 100 g.
• Fruits. There are no volume limits.
• Dried fruits (dried apricots, prunes), 2-3 pcs.

Nuts (walnuts, peanuts, hazelnuts, cedar), 2-3 each, or a mixture of different nuts

It is important to eat right and high quality throughout pregnancy. Therefore, you should choose and buy in Mom's Store for pregnant and lactating women, which you can take with you for a walk, on a trip or to a maternity hospital. These products have an excellent composition, and most importantly, a balance between fats, proteins and carbohydrates.

We often believe that cholesterol is an absolute evil and should be avoided, and sweets are generally contraindicated for pregnant women. In reality, everything is not so clear. Which fats and carbohydrates should be preferred, and which ones should be limited in your menu.

Fats in the diet of a pregnant woman

What are fats? The most important component, which determines the type and properties of fats, are fatty acids, which are divided into saturated and unsaturated .

To saturated fatty acids include butyric, stearic, palmitic acids, which make up to 50% of the fatty acids of lamb and beef fat. These fats melt at high temperature and poorly absorbed. That is why such fats can conditionally be called harmful in the diet of a pregnant woman.

The properties of fats cholesterol . This substance enters the body with products of animal origin, but can also be synthesized from intermediate products of the metabolism of carbohydrates and fats. In the minds of the majority, cholesterol is the cause of atherosclerosis, heart attack and stroke. This opinion is true, but with one caveat: there is "bad" and "good" cholesterol.

And it is thanks to “good” cholesterol that excess “bad” cholesterol is removed from the cells of the body and it is not deposited in the form of plaques in the vessels, but turns into bile in the liver and is excreted from the body without causing harm. In addition, this substance is part of the cells and takes part in the synthesis of sex hormones, hormones of the adrenal cortex and vitamin D, which is important for normal development fetus. The richest source of "good" cholesterol is. But if you abuse foods containing a large amount of "bad" cholesterol (fatty pork, beef and lamb, margarine pastries, liver, egg yolks), then this can already serve as a factor in the formation and development of atherosclerosis.

Of course, you should not completely abandon this substance, but you really need to control its intake. It is also necessary to take into account the fact that even with a moderate intake of cholesterol in the body, but with a lack of substances that regulate its metabolism (phospholipids, polyunsaturated fatty acids, proteins, vitamins C, B6, B12,), cholesterol precipitates in the form of small crystals that settle on the walls of blood vessels biliary tract, which contributes to the appearance of atherosclerotic plaques in the vessels and the formation of gallstones.

From fatty unsaturated acids the most useful are linoleic, linolenic, arachidonic. They are known under common name"vitamin-like factor F". The first two are common in liquid vegetable fats (oils) and in the fat of marine fish. In olive, linen, sunflower, corn oils they contain up to 80-90% of the total fatty acids. The more mono- and polyunsaturated fatty acids in fats, the more biologically active they are and the lower their melting point. That is why vegetable oils are liquid at room temperature.

Why do pregnant women need fats?

1. Fats (lipids) supplied with food are concentrated sources of energy (1 g of fat, when oxidized in the body, gives 9 kcal).
2. They participate in plastic processes, being a structural part of cell membranes.
3. Only together with food fats a number of biologically valuable substances enter the body: fat-soluble vitamins, phospholipids (lecithin), polyunsaturated fatty acids (PUFAs), sterols and other substances with biological activity. Polyunsaturated fatty acids in human nutrition are part of connective tissue and shells nerve fibers and walls blood vessels by strengthening them. PUFAs affect the metabolism of cholesterol, stimulating its oxidation and excretion from the body, preventing the development of atherosclerosis. These substances are very important for the prevention of fatty liver, as PUFAs prevent the accumulation of fat in the liver cells.
4. A special role in the human body belongs to omega-3 fatty acids. From the 30th week of pregnancy to the 3rd month of a newborn's life, they actively accumulate in the central nervous system of the fetus and increase mental development child. In addition, omega-3 fatty acids are essential for the prevention premature birth and miscarriage, reducing the risk of developing late toxicosis and depression in pregnant women, preventing the development of blood clots and disorders heart rate. Therefore, the sufficient presence of these substances in the diet of a pregnant and lactating woman is vital for the proper formation and development of the fetus.
5. The phospholipids that are part of the fat are necessary for the proper construction of the nervous system, liver, heart muscle, and gonads of the fetus. In addition, these substances are involved in the process of blood clotting, therefore, prevent uterine bleeding. Also, lecithin facilitates the work of the expectant mother's liver, preventing the accumulation of excess cholesterol in the cells of this organ.

Safe and sound
Unfortunately, heat treatment vegetable oils destroys beneficial polyunsaturated fatty acids. But in fish, being part of cell membranes, they turn out to be packaged proteins, so heat treatment has practically no effect on them and they retain their beneficial properties.

What causes fat deficiency during pregnancy?

Believing that by removing fats from your menu, you will make nutrition more correct, you are mistaken. Inadequate intake of these substances (especially polyunsaturated fatty acids and phospholipids) into the body can lead to disruption of the formation of the nervous system and skin, kidneys, organs of vision of the fetus, weakening of the immunity of mother and child. Since fats are sources of vitamins A, D, E, F, this can serve as a risk factor for hypovitaminosis. By the way, the first signs of a lack of fat in the diet are the appearance of dry skin, pustular rashes and increased hair loss in the expectant mother.

Why is excess fat dangerous?

Excessive consumption of fats, especially of animal origin, leads to early atherosclerosis and fatty degeneration of the liver, and also increases the frequency malignant neoplasms(especially colon cancer). Blood viscosity also increases, which predisposes to the development of thrombosis in a pregnant woman.

However, the abuse of such seemingly useful polyunsaturated fatty acids due to vegetable oils can also adversely affect the health of the expectant mother - a lot of under-oxidized metabolic products are formed that overstress the liver and kidneys and reduce immunity.

• Unrefined vegetable oils (olive, linseed, corn) - 1-2 tbsp. l. in a day;
• Nuts, seeds (in the first half of pregnancy up to 30 g per day, starting from the second - half as much).
• From animal fats, you should not refuse butter in the amount of 2 tbsp. l. in a day.
• The main food source of omega-3 fatty acids are saury, herring, salmon, trout ( total fish and seafood - about 200 g per day), flaxseed oil (1 tsp raw), Walnut(1-2 cores).
• Phospholipids are rich in egg yolk (up to 1 pc. per day), sea fish, liver (about 50 g 1 time per week), butter and unrefined vegetable oil (1-2 tablespoons per day), cream and sour cream (1 l.), poultry meat (in the absence of other meat and fish on the menu - up to 200 g per day, and it is better to alternate with fish - 100 g per serving).

• A large amount of "good" cholesterol is found in fatty varieties, such as tuna or mackerel. Therefore, at least 2 times a week you need to eat 100 g of such fish. This will help keep the blood in a thin state and will not allow the formation of blood clots, the risk of which is very high with elevated level"bad" cholesterol in the blood.
• Additionally, to remove "bad" cholesterol, be sure to eat 25-35 g of fiber per day. It is found in bran, whole grains, seeds, legumes, vegetables, fruits and greens. Eat bran on an empty stomach for 2-3 tsp, be sure to drink a glass of water.
• Do not forget about apples and other fruits containing pectin (plums, apricots, peaches, zucchini, beets), which helps to bind and remove excess cholesterol from the body.

Which fats are best absorbed?
The digestibility of fats depends on their melting point. Low-melting vegetable oils and fish oil are absorbed by the body almost completely with a small expenditure of energy. Butter with a melting point of 27-30°C is absorbed by 95%, and mutton fat with a melting point of more than 55°C - only by 80%.

What should be limited?

Lamb, pork, beef fat (they are rich in saturated fatty acids), margarine (contains trans fats) are not recommended. Cholesterol concentrators for a pregnant woman should also be consumed in moderation, these include fatty varieties of hard cheeses, liver, kidneys, geese, ducks, lamb, fatty pork.

Particularly severe restrictions on the use of animal fats are recommended for pregnant women with diseases of the pancreas, liver, colitis, obesity, diabetes.

It is necessary for a pregnant woman to strictly limit the intake of sugars and other "fast" carbohydrates for diabetes, obesity, allergies, skin diseases, and inflammatory processes.

Carbohydrates during pregnancy

What are there? The most useful are complex carbohydrates(pectins, fiber), which are otherwise called "slow" - they are gradually absorbed and fractionally enter the bloodstream, without causing, unlike "fast" sugars, excessive release of insulin and without overloading the pancreas. These carbohydrates are rich in all fibrous fruits and vegetables.

Relatively harmful (subject to their excessive intake) include all sugars (as well as confectionery and various sweets), which are immediately and completely absorbed in gastrointestinal tract, quickly enter the bloodstream and are carried to all organs.

Simple carbohydrates are a fast source of energy (4 kcal per 1 g). In combination with proteins and fats, carbohydrates form some hormones and enzymes, secretions of salivary and other glands that form mucus, and are also part of cell membranes and connective tissue. In addition, carbohydrates are involved in the synthesis of immunoglobulins, normalizing immune status pregnant. Carbohydrates are essential for normal operation nervous system, the cells of which are very sensitive to a lack of glucose in the blood.

The "slow carbohydrates" include fiber and pectins, which are of particular importance for the expectant mother. They are only partially digested in the intestines and are an insignificant source of energy, however, they perform other vital functions. important features. These carbohydrates actively stimulate the intestines and contribute to the development of beneficial bacteria which prevents constipation. But this problem quite often worries expectant mothers. In addition, pectins and fiber help reduce general level cholesterol in the blood by binding "bad" cholesterol, normalize sugar levels and are able to absorb harmful substances(toxins) that can enter the body of a pregnant woman with air and products.

What causes a carbohydrate deficiency during pregnancy?

A lack of carbohydrates leads to a violation of the metabolism of fats and proteins, as a result of which harmful products incomplete oxidation of fatty acids and some amino acids and the acid-base state of the body shifts to the acid side, which worsens metabolism. If a woman completely excludes sweets from the diet (including sweet fruits), then weakness, drowsiness, dizziness, headaches, hunger, nausea, sweating, trembling in the hands (the so-called hypoglycemia) may appear.

What is dangerous excess intake of carbohydrates? Systematic excessive consumption of sugar and confectionery(cakes, sweets, pastries) can contribute to the manifestation of gestational due to overload, and then depletion of pancreatic cells that produce insulin necessary for the absorption of sugar.

Also excess simple sugars can be converted into fats, causing overweight in the expectant mother and fetus and the deposition of fat in the liver.

Excessive consumption of sugar contributes to the development of caries, disruption of the excitatory and inhibitory processes of the nervous system, supports inflammatory processes, contributes to the allergization of the body.

The need for carbohydrates should be met mainly through foods rich in fiber, pectins and fructose.

• Every day on the table of the future mother there should be dishes from various cereals (preferably buckwheat, pearl barley, oatmeal, corn) - at least 50–80 g of dry cereal per day.
• Fresh fruits (especially apples, plums, apricots, berries) should be 150-200 g per day, and dried fruits (prunes, dried apricots, apricots) - 50 g.
• Every day, the expectant mother is recommended to include vegetables in her menu in an amount of at least 500 g (cabbage, carrots, beets, zucchini, greens, etc.).
• It is also necessary to give preference to whole grain bread (100-150 g).

What should be limited in the diet of a pregnant woman?

In the diet of a pregnant woman should be less bakery products from premium flour, sugar and confectionery. So, the amount of sugar should be 3-4 tbsp. l. (30-40 g per day, and if you decide to eat candy for dessert, then its mass should be subtracted from this amount).

At the word "fats" many women have a certain disgust, but in fact they play an important role both in the life of the pregnant woman's body and in the formation of the child's body. Nutricia Club shared their expert opinion on this matter.

“Adding a large amount of long-chain polyunsaturated fatty acids (PUFAs) to the diet of the future mother has a positive effect on the health of the child, since they enter children's body first through the placenta, and after birth - with breast milk.

In the process of research, it was found that breast milk contains two long chain PUFAs: arachidonic (AA) and docosahexaenoic (DHA). They play an important role in the development of the brain, organs of vision and the nervous system of the child. It was found that children whose mothers consumed more long-chain PUFAs during pregnancy and while breastfeeding had better visual and brain development, as well as improved motor functions.

Sources of long chain PUFAs

Long-chain PUFAs are found in foods such as eggs, fish and meat. Lots of red meat and eggs arachidonic acid, and fish (especially fatty varieties: mackerel, sardine, tuna or salmon) is a rich source of both arachidonic and docosahexaenoic acids. Our body is able to obtain long-chain PUFAs from essential fatty acids such as green leafy vegetables, nuts, vegetable oils and seeds, but this is not always enough, especially for newborns.

Long-chain PUFA intake during pregnancy

It is especially important to consume long-chain PUFAs during the last three months of pregnancy, as it is during this period that the fetal brain begins to actively develop. Studies have shown that high consumption of long-chain PUFAs during pregnancy may help reduce the risk of preterm birth and improve the development of the eyes and brain of the baby during infancy.

Long-chain PUFAs found in breast milk

From the moment of birth, the body of the child must constantly receive long-chain PUFAs with breast milk, since the brain, organs of vision and nervous system are developing rapidly at this time. Therefore, it is necessary to continue to consume foods rich in long-chain PUFAs. If for some reason you are not breastfeeding, be sure to choose this artificial nutrition, which contains both long-chain PUFAs - arachidonic and docosahexaenoic.

The tips below are for expectant and breastfeeding mothers. Make sure your baby gets enough long chain PUFAs both in the womb and while breastfeeding.

Essential Fats

What fats to eat during pregnancy

We are often advised to eat less "bad" fats: saturated fats (found in butter and flour products) and hydrogenated fatty acids (found in heated, refined vegetable oils or hydrogenated fats such as some types of margarine) because they contribute to obesity and disease. hearts. However, monounsaturated and polyunsaturated fats are essential for the healthy growth of a baby, especially during pregnancy.

Why does a developing child need fats?

Babies need a diet that includes many healthy fats. For them, these fats are the main source of energy. The brain of an infant, which is about 60% fat, consumes almost three-quarters of all the energy that comes from food, while the brain of an adult requires only a fifth of it. After birth, the baby will receive a large amount of essential fats from breast milk, which is more than 50% of calories consumed. However, the fetus can only get the fats it needs from the mother's body.

Fats are essential for the absorption of vitamins

Fats act as carriers for fat soluble vitamins, such as D, E and K:

Vitamin D contributes healthy development bones and teeth;

Vitamin E protects cell membranes, acting as an antioxidant;

Vitamin K promotes wound healing (because it is involved in blood clotting) and strong bones.

Types of healthy fats

Monounsaturated fats are found in olive oil as well as in avocados and nuts. Polyunsaturated fats are found in sunflower oil, margarine and mayonnaise. This group also includes long-chain PUFAs (necessary for the development of the nervous system and brain), natural springs which are flax seeds and fatty fish: salmon, tuna, mackerel, herring and sardines. During pregnancy, it is not recommended to eat more than two servings. oily fish in Week. It should also be remembered that the content of omega-3 fatty acids in farmed fish may be lower.

Fats should account for no more than 30% of all calories consumed per day. But don't hold yourself back too much: if you feel like eating an extra piece of cake or buying yourself a pack of chips, know that pregnancy is not the time to diet. If at the same time adhere to a healthy and balanced diet, Your child will receive everything that is necessary for his development.