General dietary recommendations for pregnant women

General rules

During pregnancy , a woman’s body (all organs and systems) experiences increased stress, which is due to the need to create the necessary conditions for the development of the fetus.
And the most significant external factor for the normal course of pregnancy is properly organized nutrition. Unfortunately, most women in the post-Soviet space during pregnancy are characterized by a carbohydrate diet with a high content of saturated fatty acids and insufficient amounts of animal proteins in the diet. Such an irrational nutritional system with abuse of potatoes, bakery and pasta products affects the health of pregnant women and, accordingly, the fetus. And against the background of frequent overeating, it contributes to pathological weight gain and the development of pregnancy complications. Despite significant educational work in medical institutions/courses of preparation for pregnancy, information about the principles of healthy eating, the conservatism of women's eating habits/eating behavior during pregnancy still remains quite high.

Protein during pregnancy is the most important component of a woman’s diet, since this food nutrient containing amino acids is the main “building material” for the formation of tissues/organs of the fetus, without which the normal course of any vital physiological processes is impossible. A deficiency of the protein component in a pregnant woman’s diet creates a risk of developing pregnancy complications (miscarriage, uterine hypertonicity, oligohydramnios) and disruption of the formation of fetal organs and its vital functions.

Recommended protein intake values ​​for pregnant women are calculated individually, taking into account body weight and gestational age. So for pregnant women of short stature (150 cm) / with a body weight of 50 kg, the need for protein in the first half of pregnancy is 90-100 g / in the second half - 105-110 g per day; average height (155-165 cm) / body weight 55-60 kg - in the first half of pregnancy 100-105 g / in the second - 110-120 g per day; tall (170-175 cm) and weighing more than 60 kg, the diet in the first half of pregnancy should include 120-125 g of protein / second - up to 130-135 g per day.

However, a protein diet for pregnant women provides not only the quantitative norms of protein in the diet, but also its quality. First of all, the most complete in terms of amino acid composition and the most easily digestible are proteins of animal origin, the sources of which are meat (veal, beef, rabbit, chicken, turkey), fish (cod, tuna, mackerel, flounder, trout, sardines, salmon) and seafood (shrimp), chicken egg white, cottage cheese, milk, cheese, fermented milk products (natural yogurt, fermented baked milk, kefir).

Plant proteins should also be present in the diet, the main sources of which are soybeans, legumes (chickpeas, beans, peas), nuts (pine, walnuts, hazelnuts, cashews, peanuts, almonds), seeds (sunflower, pumpkin).

The ratio of animal and plant proteins should be at least 60 to 40 percent. At the same time, the structure of animal proteins is formed by meat/fish 30% (150-250 g), dairy products 25% (500-600 g), eggs - 5% (3-4 pieces/week). It should be emphasized that meat/fish should be of minimal fat content (dietary), so preference should be given to chicken (home-grown only), turkey, rabbit and beef (veal). The consumption of meat products (sausages, smoked meats) should be kept to a minimum, and fast food should be completely eliminated.

As for the distribution of proteins during the day, it is recommended to consume protein foods mainly in the first half of the day. At the same time, in the first half, a protein-vegetable diet is recommended, i.e. you need to eat proteins with vegetables. Products containing animal protein are best steamed or boiled, since the protein in this form is most digestible and is the most valuable.

As for the content of other macronutrients in the diet, the fat content should be 75-80 g per day. At the same time, in the structure of fats, at least 40% should be vegetable fats, which contain PUFAs and vitamin E , necessary for the normal course of pregnancy.

As such products, it is recommended to use cold-pressed vegetable oils and products containing omega-3 (red fish, fish oil). Of animal fats, preference should be given to milk fats (butter, cream) and avoid saturated fats (solid animal fats - fatty meat, pork, lamb and beef fat).

The need for carbohydrates in the diet is satisfied by foods containing large amounts of plant fiber - wholemeal bread, grain bread, fiber, cereals, vegetables, fruits. The average carbohydrate content in the diet should correspond to the norm (400-450 g/day).

Starting from the second half of pregnancy, the amount of carbohydrates is reduced to 300-350 g/day by limiting the consumption of sugar, confectionery, sweets, and jam, as they contribute to pathological weight gain. The amount of sugar is limited to 40 g per day.

The main factor in controlling diet is the dynamics of body weight, the increase of which in the 2nd half of pregnancy should not exceed 250-400 g/week. Exceeding this indicator indicates excess nutrition or the presence of edema. Correction of the calorie content of the daily diet in the direction of reduction must be carried out even when the pregnant woman is on bed rest, since the need for energy in this state is reduced by 20-30%.

Correction of the diet and the introduction of fasting days are also necessary if a pregnant woman is overweight, but this must be done under the supervision of a doctor, the condition of the pregnant woman, and fetal development indicators.

List of protein foods for pregnant women

Since the protein diet is not considered a diet in the generally accepted sense, the list of products included in it is quite extensive. There are plenty to choose from. Proteins of animal origin are considered complete and are completely absorbed by the body.

This:

• Beef;
• Turkey and chicken fillet;
• Chicken and quail eggs (preferably homemade);
• Cottage cheese is grainy;
• Hard and curd cheese;
• Milk, whey (with caution);
• Cod fish;
• Salmon;
• Tuna;
• Shrimp, mussels, oysters (raw).

Proteins of plant origin do not contain all the amino acids necessary for health and are less digestible. However, they put less strain on the digestive tract and are still needed by the body.

This:

• Soy and its processed products (tofu, edamame);
• Lentils, peas, chickpeas, beans;
• Quinoa;
• Peanuts, almonds, pine nuts, cashews, hazelnuts;
• Spirulina;
• Chia;
• Potato;
• Beans;
• Broccoli and cauliflower;
• Spinach, parsley.

Prohibited foods during a protein diet

For the results of protein consumption to be noticeable, pregnant women will have to give up certain foods:

• Fast food;
• Semi-finished products (cutlets, hot dogs, sausage);
• Spicy dishes with lots of spices;
• Fried;
• Fatty sauces based on mayonnaise and butter;
• Canned food (meat, fish, salads, vegetables);
• Mushrooms in any form;
• Alcohol, black tea, coffee (you can drink green and white tea, cocoa);
• Bananas and grapes (they naturally have too much sugar);
• Sweet pastries, desserts, baked goods, pies.

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What foods can you eat?

It is a mistake to believe that there is no place for carbohydrates in a protein diet. Just the opposite. With a deficiency of the latter, complications are possible in the second and third trimester - shortness of breath, vomiting, dizziness.

Therefore, we wisely supplement protein with slow carbohydrates as a side dish:

• Oatmeal;
• Buckwheat;
• Brown and wild rice;
• Pasta from durum wheat;
• Bulgur;
• Whole wheat bread.

Fast carbohydrates are present in honey, natural juice, berries and fruits. Fatty foods are prohibited, but for the most part they are animal fats and heated vegetable oils.

It is not forbidden to season vegetable salads with directly pressed vegetable, olive, sesame or flaxseed unrefined oil.

It is better to create a diet so that during the day the expectant mother receives a varied protein diet: meat, fish, dairy products, a share of fiber, carbohydrates and fats. Exactly in this sequence.

Do not get carried away with legumes and soybeans, eat salmon (a fatty type of fish) and seafood (can cause allergies) with caution.

The following drinks are allowed: compotes, homemade fruit drinks, water with lemon.

The diet is based on 3 full meals and 1-2 snacks. In total, food should bring 1800-1900 kcal per day.

Authorized Products

The protein diet for pregnant women with a body weight corresponding to the duration of pregnancy should contain:

• Weak/low-fat meat/fish and vegetable broths and soups based on them with the addition of cereals and vegetables.
• Dietary varieties of red meat (veal/beef), rabbit meat, poultry (turkey, chicken), which are recommended to be steamed, baked or boiled in the form of cutlets, rolls, zraz, meatballs or in pieces.
• Low-fat fish (cod, tuna, pike perch, mackerel, flounder, trout, sardines, salmon) and seafood.
• Cold-pressed vegetable oils (olive, corn, flaxseed, sunflower).
• Animal fats include butter.
• Rye bread, wholemeal bread, bran bread, savory cookies.
• Dairy/fermented milk products (milk, cream, cottage cheese, cheese, natural yogurt, kefir, fermented baked milk).
• Chicken eggs (2-3 per week) in the form of steamed omelettes/cooked soft-boiled.
• Vegetables/fruits (zucchini, tomatoes, different varieties of cabbage, bell peppers, carrots, cucumbers, pumpkin) both raw and boiled/baked. Garden greens (lettuce, parsley, dill, green onions) are used as seasonings.
• Legumes (chickpeas, peas, soybeans, beans).
• Nuts (pine, walnuts, hazelnuts, cashews, peanuts, almonds), seeds (pumpkin/sunflower).
• Drinks include rosehip decoction, still mineral water, weak tea with milk, diluted pureed juices and unsweetened fruit and berry compotes.

Table of permitted products

Protein diet for pregnant women: menu for the week

Ideally, a doctor or nutritionist should draw up a nutrition plan, but if it is not possible to consult a specialist, then when selecting foods and dishes, you need to be guided by the principles of a healthy lifestyle.

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Fully or partially limited products

The following are excluded from the protein diet for pregnant women:

• Products containing dyes, flavor enhancers and preservatives (processed cheese, curd mass).
• Fatty meat/fish broths, all fatty meats, animal fat, smoked meats, confectionery fats, sausages, dumplings, mayonnaise, margarine, fast food, semi-finished meat products.
• Fatty varieties of sea/river fish, crab sticks, salted fish, canned fish.
• Pastries, pastries, cakes, dough, condensed milk, chocolate, candies, ice cream, sugar.
• Fruits include grapes and bananas.
• Drinks include strong tea/coffee, sweet carbonated drinks, and alcohol.

Table of prohibited products

What foods are prohibited on a protein diet?

In order for a pregnant woman to feel comfortable, she needs to know some types of foods that are best not consumed during a protein diet. Do not get carried away with excessive consumption of fresh bread, baked goods, confectionery, and chocolate. Simple carbohydrates are quickly absorbed, but the benefits of such products are short-term. Frequent meals based on baked goods and sweets can provoke excessive weight gain, which complicates the process of labor.

We'll have to forget about coffee and too sweet tea. It is appropriate to replace these drinks with natural freshly squeezed juices, fruit drinks, herbal teas (only after a doctor’s recommendation), and compotes. You must remember to drink simple, purified water. Its volume per day should be at least 1 liter. Sugary carbonated drinks remain prohibited.

Alcohol is strictly prohibited. Products that include dyes, flavors, and taste enhancers can harm the health of the baby in the womb. There is no need to give preference to fast food products, chips, crackers, and various snacks.

Eating mushrooms, dried, dried or smoked fish while pregnant is contraindicated. Instead of a piece of sausage, it is better to cook baked meat. Doctors do not recommend getting carried away with spices and salt. An increase in fluid in the body leads to severe swelling, which is especially noticeable in the 3rd trimester.

Protein diet menu during pregnancy (Diet)

It is recommended that the protein diet menu for pregnant women be drawn up taking into account the list of permitted/prohibited and partially restricted foods, taking into account the need to provide the pregnant woman with physiologically adequate nutrition and the required calorie content of the diet. It is extremely important to properly distribute food at each meal. Protein products increase the level of metabolism, excite the nervous system, and remain in the gastrointestinal tract for a long time.

Therefore, meat/fish and cereals should be consumed mainly in the first half of the day, and in the second half it is recommended to consume dairy and vegetable foods. You should control the amount of food for dinner, since eating a large meal at this time disrupts normal sleep and negatively affects the health of the pregnant woman. Food should be freshly prepared and not reheated several times, as its quality decreases sharply.

How to combine products?

For the normal development of the baby, the mother needs to pay attention to her diet. It is important to learn how to combine proteins, fats and carbohydrates correctly. There are several nutritional rules for pregnant women:

1. Give greater preference to complex carbohydrates - vegetables, fruits, cereals.
2. Reduce or completely abandon simple carbohydrate compounds in the form of: cakes, sweets, muffins, pasta.
3. It is better to replace animal fats (margarine, lard, lard) with vegetable oils (olive oil, flaxseed, sesame, sunflower).
4. When preparing dishes, it is better to combine vegetables with proteins. Fiber will speed up the digestion process and stabilize blood sugar levels.
5. It is better to combine complex carbohydrates (cereals, potatoes) with vegetables rather than with proteins, so that rapid weight gain does not begin in the 2-3 trimester.
6. Doctors recommend consuming fruits as a separate meal, as a snack.
7. Combining fats and proteins will help you feel fuller longer after eating. A classic combination of this type is yogurt with nuts and seeds.
8. Nuts and dried fruits should also be consumed as a snack, without adding fresh fruit. The combination of fresh fiber and nuts leads to flatulence and poor digestion.

The nutritional features of a pregnant woman should be explained in detail by either the attending physician or a nutritionist. You should not decide on a protein diet on your own.

Reviews and results

As a rule, a protein diet for pregnant women allows you to provide the woman’s body and fetus with all the necessary macro/micronutrients, thereby reducing the potential risk of pregnancy complications and fetal development disorders.

• “... Pregnancy 26 weeks. Yesterday I had a routine check-up with the doctor. I was upset by the insufficient weight gain, although I feel normal. They advised me to change my diet by increasing the amount of protein. Therefore, you will have to lean more on meat, fish, and cottage cheese. I hope to meet the standard by the next inspection.”