Dietary meat in a complete and varied diet

During the diet, the amount of carbohydrates and fats should be reduced to an acceptable level.

To avoid feeling constantly hungry, you need to include more protein in your diet.

One of the best sources is dietary meat, which will contain less fat and more protein with a good amino acid profile.

Nutritional value of the product

To find out which meat is dietary, you should evaluate its chemical composition. On average it will be as follows:

• proteins – up to 16%;
• carbohydrates – up to 1%;
• fats – up to 15%.

Important! Meat contains a number of vitamins and minerals necessary for the proper functioning of the body, as well as many other substances, for example, red meat contains creatine, which is useful for strength training and has many properties.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

Creatine, indeed, allows you to increase the body's endurance and increase strength during weight training in the gym. Creatine also allows you to recover faster after workouts and feel more energetic. There is even a sports supplement of the same name on sale. With proper intake of creatine (a sports supplement), you can increase your strength by 4-10 kg. The effect of taking the supplement is especially noticeable in the initial period of its use. This is due to the fact that creatine allows you to produce more energy and retains fluid in muscle tissue. However, creatine intake should not be constant. It is used in courses, on average for 3-4 weeks. After which you should take a break for about 2-4 weeks. After which the additive can be used again. This is due to the fact that creatine increases the load on the kidneys and heart. With constant and excessive use of this supplement, problems with these organs may develop. It is forbidden to use the supplement for those who have problems with the kidneys and cardiovascular system.

The lowest calorie meat is the one that will have the least amount of fat. These varieties include individual parts of chicken, beef, turkey and some others, depending on how the animal was raised, its diet, and so on.

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The benefits and harms of different varieties

The debate on the topic of eating meat, not only during a diet, but also in general, has not subsided for a long time. Many people refuse this product, claiming that the human body does not absorb it well. At the moment, there is no scientific basis for this position. However, not eating meat can lead to serious health problems.

You can also eat meat while losing weight. However, for example, fatty pork will not be beneficial during a diet. You need to choose those types that contain less fat. Meat proteins are easier to digest than plant proteins and have a better amino acid composition, but fats are considered relatively harmful; it is better to get them from plant sources. Beef will be useful in a diet, especially if we are talking about lean tenderloin.

Obviously, you can eat meat while losing weight. An overwhelming number of nutritionists speak about this; the main thing is to choose the right varieties and not consume too much.

Attention! Meat is a valuable source of amino acids, which are protein monomers - substances from which protein is synthesized. However, the human body is designed in such a way that it needs proteins from food to build its own proteins. It is these that the body will decompose into amino acids, from which the body’s own proteins will be synthesized.

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Sausage on a diet

The benefits of lean meat

Meat products contain animal protein, which is the main component of tissues and cells. In addition to protein, meat is rich in phosphorus, potassium, iron, vitamins, and amino acids. Low-fat varieties contain virtually no harmful cholesterol that can negatively affect blood vessels and the heart.

They are indicated during long-term diets to maintain muscle mass. Collagen contained in lean deli meats is involved in the formation of cells in joints, skin, and blood vessels.

Boiled lean red meat and broths based on it are especially useful. It increases hemoglobin and supports the skeletal system.

Place in proper nutrition and diet

Meat plays an important role in the diet, especially when it comes to dietary types, such as chicken breasts, beef tenderloin, and turkey. Even to the age-old question, is it possible to eat pork on a diet, the answer will satisfy ardent lovers - it is allowed if you choose lean parts.

The amount of protein from animal sources should be about 60%, since only such sources are fully balanced in amino acid composition.

But such sources are not only meat, but also fish, dairy products, eggs, and the diet must be built taking into account these factors.

Everyone chooses the products they will use in their diet, depending on their preferences and financial capabilities. But it is advisable to add one or two servings of meat products every day. However, excessive protein consumption negatively affects the functioning of the kidneys, especially if there are already problems with their functioning, so those who have diseases of these organs should not get carried away with meat products.

Is it possible to eat while losing weight?

Meat, like other animal sources of protein, can not only be eaten on a diet, but also necessary. Lean meat is undoubtedly a dietary product. With a minimum of calories, the body receives a sufficient amount of high-quality proteins. The only question is the choice of specific varieties. To the question whether it is possible to eat lamb on a diet, you can give a positive answer only when the diet is not too strict, since lamb contains a decent amount of fat, but with beef everything is simpler, it is allowed, and its low-fat parts are considered alone of the best.

What are the selection criteria?

It is believed that the list of the lowest-calorie meats necessarily includes chicken, turkey, beef, and rabbit.

When choosing meat on a diet, you need to pay attention to the following factors:

1. The amount of fat in the composition. It's better to have fewer of them. However, it is impossible to completely eliminate fats or critically reduce their share in the diet, since hormones are synthesized from fats, including the main male sex hormone, testosterone, which is responsible for muscle growth and the level of adipose tissue in the body.
2. Amount of proteins. The bigger, the better. But it is worth remembering that their excessive amounts are harmful to the kidneys.
3. Amino acid composition. It is better to have more essential amino acids in the composition.

Essential amino acids are not synthesized in the human body independently, but are necessary for the normal functioning of cells. They enter the body only with food or when taking appropriate sports supplements (for example, BCAA). Therefore, those who are trying to get rid of excess fat and do not want to lose muscle tissue, or those who train in the gym to gain muscle mass, should pay attention to meat.

The rest depends on the cooking method. It is better to boil, bake in the oven or grill, since frying will use oils, which are not always useful after heat treatment and only increase calorie content.

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How much to eat per day

The amount of meat consumed per day depends on the amount of protein obtained from other sources, as well as the athlete’s weight, his metabolism and other factors.

Important! In general, the percentage of protein in the diet can range from 2 to 3 grams per kilogram of an athlete’s body weight, sometimes 4, and rarely more. The percentage of protein from animal sources should be about 60. From these indicators, the amount of meat consumed can be calculated.

If an athlete weighing 80 kilograms consumes 3 grams of protein per kilogram while losing weight, then the total amount will be 240. 60% will be 144. So, if the average meat contains about 15 grams, then up to 500 grams of meat per day is allowed if it is dietary . It is better to get the rest of the protein from other sources (eggs, milk, fish, etc.).

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

You should not over-eat eggs, as their yolks contain a significant amount of cholesterol. The latter, although necessary for the formation of hormones, in excessive quantities leads to the development of atherosclerotic disease, which is manifested by the formation of cholesterol plaques on the walls of arterial vessels. The latter narrow the lumen of the vessel, which disrupts the blood flow through it and the delivery of oxygen to the tissues that receive blood from this vessel. As a result, tissue oxygen starvation (ischemia) develops. Also, blood clots can form on the surface of atherosclerotic plaques, which not only lead to even greater disruption of blood flow through the vessel, but can also break off (including with the atherosclerotic plaque itself) and clog a blood vessel, the diameter of which does not allow them to pass through it. In this case, acute tissue ischemia occurs and they quickly die. According to a similar principle, for example, myocardial infarction develops.

When is the best time to use

Eating dietary meat is possible both in the first half of the day and in the second. If the product is oilier, it is better to leave it until the morning or afternoon. Otherwise, calories from food are “transformed” into new fat deposits.

For example, turkey or chicken, there is no fundamental difference, can be eaten for dinner, but pork is better left for lunch. In any case, eating meat at night is not recommended, since eating any food late in the evening is not allowed in principle.

Attention! In order to lose weight, the last meal should be no later than 2.5-3 hours before going to bed.

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A rabbit is not only valuable fur

Rabbit meat is recognized as the most dietary meat. Compared to other types, it contains the maximum amount of protein - 21% and the minimum amount of fat - 15%. The ratio is ideal, so the phrase “Rabbit is not only valuable fur, but also the most dietary and easily digestible meat” is absolutely true. In addition, the product has hypoallergenic properties and is suitable even for the diet of babies. You won’t gain weight from such low-calorie meat and will get a lot of benefits, so go to the store and choose the freshest possible rabbit meat - odorless, dry, pale pink in color (no bruises!). And pay attention to the carcasses: so that the buyer does not confuse the valuable rabbit meat, producers leave the skin on the legs.

We choose which product is considered the lowest calorie and healthiest

The consumption of this or that meat on a diet should be deliberate. Some types are more fatty, others less, so you need to choose taking this factor into account. A list of low-calorie meats must take into account its fat content.

Veal

Veal is considered the healthiest product on a diet, as it contains only 1% fat per 100 grams, and contains 20 proteins. It can be eaten with almost no restrictions, even for dinner.

Veal contains many minerals and is balanced in amino acid composition. The only drawback is its price; such meat will not be available to everyone.

horsemeat

Those who are losing weight do not often ask the question whether horse meat is a dietary meat or not, since it is quite rarely found on sale. In fact, this product is very healthy, it contains a lot of creatine, minerals, protein and not so little fat - about 7 grams.

Venison

When thinking about whether to eat venison or not, the answer is definitely positive, although it is difficult to find on the shelves, at least in the western part of the country. However, this does not detract from its beneficial properties. This product contains little fat - about 8-9 grams, almost 20 grams of protein and many useful substances.

Chicken

Chicken is the most affordable meat in Russia. There is a lot of it on the shelves, it is relatively inexpensive. It is easy to prepare and most people like the taste. The percentage of protein in it is about 20, but it all depends on the specific part, and the average fat is about 9 per 100 grams. Chicken breast has the highest amount of protein and the lowest fat content, which is why bodybuilders love it so much.

Turkey

Turkey is considered one of the most popular types of meat in the world for losing weight, but in Russia it is not so widespread. However, it is worth paying attention to it, as it contains 21 g of protein and 12 g of fat, is easily absorbed by the body and has a pleasant taste when properly prepared.

Beef

Beef has many of the same health benefits as veal, but may be tougher when cooked and contains slightly more fat, around 12%. You can prepare many dishes from it, but the price will be more expensive than chicken and pork, which makes such meat less popular.

You can eat beef on a diet, but it may be fattier varieties that may not be available to someone losing weight.

Rabbit

Rabbit is also considered dietary, but is not widely used due to its high price. It contains about 13 g of fat, but more than 20 g of protein.

Mutton

Lamb is considered fatty, it contains more than 20 g of fat for every 100 g. Whether to eat lamb or not is a controversial issue, but you can afford a small amount in the first half of the day if it is not daily. But lamb has a lot of protein - about 25 grams.

Pork

Pork clearly cannot be classified as lean meat, since the percentage is up to 30. However, if you use tenderloin in cooking, the figure can be significantly reduced. Pork is not suitable for a daily diet, but you can include it a couple of times a week in the morning.

Goose and duck

What you should avoid is the meat of geese and ducks. The percentage of fat in them is off the charts: 33 in geese and more than 60 in ducks. In addition, such meat is quite high in calories, which is not suitable for weight loss. Even a small piece can ruin your diet and negate all restrictions. So it is obvious that when choosing between eating duck or not, it is better to go with the second option. You can allow yourself a small piece, for example, on holidays, but it should not become a habit.

Is turkey a dietary meat or not?

This section reveals all the important nuances of whether turkey meat is dietary, because it contains slightly more calories, proteins and fats than the same chicken. Turkeys are tasty, healthy and nutritious; dishes made from them are included in many diets for weight loss and natural gain of muscle mass (protein is well absorbed by the body). There are no sugars in the composition, and the amount of cholesterol is minimal.

The vitamin and mineral complex of turkey meat is very rich; few meats can boast of this. Vitamins A, B, C, K, E, H along with iron, sodium, phosphorus, iodine, potassium, selenium, manganese and copper are a significant help in maintaining a healthy body. That is why turkey is considered a dietary meat and is especially recommended when leading an active, sporty lifestyle or when working in a physically demanding job.

Indo duck meat (muscovy duck) is another interesting addition to the table. Firstly, turkey ducks should not be considered the result of crossing turkeys and ducks, since this bird is from the Anseriformes order of the Anatidae family, while the turkey belongs to the galliform pheasant birds. Secondly, they have little in common: only their homeland (Mexico, South America), as well as delicious meat. Muscovy duck meat is relatively lean and tastier than that of domestic ducks (without a specific smell or taste), juicier and richer than that of chicken and turkey. Calorie content averages 265 kcal/100 g, which is almost twice the energy value of chicken.

We figured out why turkey is considered a dietary meat: low-fat, low calories + high protein and good digestibility by the body. Whether Indian duck can be considered a dietary diet is a controversial issue. On the one hand, such meat is very useful for those suffering from anemia and diabetes due to its composition, and on the other hand, Indian ducks are raised specifically for the production of foie gras, which means that they are force-fed. Obese people should avoid such meat.

Much closer to turkeys are domestic guinea fowl, which taste like game. Guinea fowl is a high-quality dietary meat, the best in terms of nutritional value and biological indicators among all poultry. Guinea fowl muscles contain less water and fat; the breast contains 95.4% amino acids (compare with broilers - only 81.8% amino acids). The United Nations Food Commission classifies guinea fowl as one of the most beneficial foods of animal origin due to the increased content of glycine, alanine, asparagine, cystine, tyrosine, and glutamic acid in the fillet.

Low calorie recipes

It is recommended to consume dietary meat boiled, stewed, baked or in any other form without the use of oil. You should not eat smoked meat, since it not only contains excess carbohydrates and fat, but it also contains a significant amount of carcinogens (substances that provoke the development of malignant tumors) formed during smoking. For the same reason, it is not recommended to eat fried meat. This will allow you to preserve the beneficial properties as much as possible without increasing the calorie content.

There are a lot of recipes, you can improvise and experiment. The main thing is to choose dietary meat and other ingredients, and add oil to a minimum.

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Dietary meat dishes

Even if you use exclusively lean meats, you can get not only a healthy, but also a very tasty lunch, especially if you supplement it with some other low-calorie foods. For those who think that preparing healthy food for weight loss is a complicated process, this collection of recipes will help, which will prove that dietary meat dishes are easy to make.

Beef

This kind of meat product contains a large amount of iron, vitamins and proteins. Having chosen a lean cut, it is important to cook it correctly, and dietary beef recipes will help you with this. For example, everyone can boil meat, but not everyone knows how to stew it so that it turns out soft, but following the recipe, you can easily do it.

Ingredients:

• green beans – 200 g;
• olive oil – 2 tbsp. l.;
• beef – 700 g;
• celery stalk – 1 pc.;
• water – 2 tbsp. l.;
• carrots – 1 pc.;
• spicy herbs - to taste;
• canned tomatoes – 3 pcs.;
• corn starch – 1 tbsp. l.;
• pumpkin – 150 g;
• potatoes – 2 pcs.

Cooking method:

1. Cut the washed beef into small pieces, fry the pieces in oil.
2. Boil small pieces of celery root and carrot rings. Add beef to soft vegetables.
3. Sprinkle the dish with spices and add small pieces of canned tomatoes.
4. Simmer the mixture for about an hour, turning the heat to medium.
5. Add pumpkin sticks, potatoes and beans to the cauldron. Leave to cook for another 15 minutes.
6. Dilute the starch with water, pour the resulting sauce into the food being prepared, and after 15 minutes, remove the dish from the heat.

If you want to add variety to your healthy diet, make steamed meatballs from ground beef. It is important to know that this kind of dish can be eaten while losing weight, but it is advisable to twist the meat mass yourself, taking a piece of fresh beef. Without delay, start preparing a new dietary dish for yourself.

Ingredients:

• tenderloin – 300 g;
• salt – 0.5 tsp;
• butter – 1 tbsp. l.;
• rice cereal – 50 g;
• egg – 1 pc.

Cooking method:

1. Boil the rice.
2. Rinse the beef, cut it, grind it with a blender or meat grinder.
3. Combine the finished chilled cereal with the meat mass, beat the mixture again, and then beat in the egg, pour in the butter, previously melted.
4. Pinch off a little bit from the total mass, form into balls, and place them in a frying pan.
5. Pour water into the products and place the dishes on the fire.
6. After boiling, boil the meat balls for 10 minutes and serve.

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Diet chicken

Fans of food that is good for their figure and health will definitely be interested in such a dish as chicken fillet in a slow cooker, brought to readiness using the “Steam Cooker”. The dish can be eaten with side dishes: rice, vegetables or potatoes. Chicken for those on a diet is one of the ideal protein dinner options, so if you want to diversify the menu, be sure to cook chicken fillet with potatoes.

Ingredients:

• water – 350 ml;
• seasonings - to taste;
• dry basil – 0.5 tsp;
• potatoes – 4 pcs.;
• chicken fillet – 600 g;
• carrots – 1 pc.;
• salt – 0.5 tsp;
• onion – 1 pc.

Cooking method:

1. Rinse the chicken fillet with cool water and cut into large pieces.
2. Peel the vegetables and cut into cubes.
3. Pour water into the bowl and simmer for 15 minutes. chicken by turning on “Steam”.
4. Add vegetables to the chicken, season the mixture, stir.
5. Close the lid of the kitchen appliance without changing the mode, leave the dish to cook for another 30 minutes.
6. Serve the chicken and vegetables hot.

Fans of dietary chicken are also familiar with this recipe, when the fillet is cooked with herbs and onions, and sprinkled with ground ginger for a pronounced piquant taste. Due to the fact that the dish is made in a slow cooker, it becomes juicier, and due to the steam method it turns out absolutely not greasy. Read a detailed description of the process of preparing such a dish.

Ingredients:

• chicken fillet – 500 g;
• fresh greens – 0.5 bunch;
• onions – 2 pcs.;
• salt - to taste;
• ground ginger - to taste.

Cooking method:

1. Rinse the sirloin and cut into medium pieces.
2. Cut the carrots on a grater.
3. Chop the greens and onions, mix with other ingredients, sprinkle everything with ginger, add salt.
4. Line the bottom of a steaming container with paper and spread the chicken-vegetable mixture on top.
5. Turn on “Steam” and leave the equipment to cook the dish for 40 minutes. After turning off, keep the food inside the device for another 20 minutes.

Low-calorie turkey dishes

Turkey fillet occupies one of the leading positions in a healthy diet due to its beneficial properties and low calorie content. When losing weight, turkey can be supplemented with both vegetables and cereals, and if the dish is prepared correctly, the meat will turn out very juicy. Take care of your health and cook a steamed turkey fillet rich in vitamins.

Ingredients:

• turkey fillet – 450 g;
• hard cheese – 200 g;
• tomatoes – 2 pcs.;
• garlic, spices - to taste.

Cooking method:

1. Wash the turkey meat and cut into small pieces. You can also marinate the fillet in lemon juice or mustard.
2. Turn the cheese into large shavings.
3. Make half rings from the onion, cubes from the tomatoes, and finely chop the garlic.
4. Place the meat slices into the bowl of a steamer (or multicooker), distribute onions, garlic, then tomatoes on top. Cover everything with cheese.
5. Cook the fillet under the cheese for about 40 minutes, cool slightly and serve.

Stewed turkey breast meatballs with celery are suitable for those who like to have a hearty and tasty dinner, but watch their figure and control their diet. Thanks to the zucchini added to the recipe, the finished products have a low calorie content, and celery not only gives them a special taste, but also promotes the rapid burning of excess fat in the human body.

Ingredients:

• garlic – 3 cloves;
• zucchini – 1 pc.;
• oat flakes – 2 tbsp. l.;
• celery root – 1 pc.;
• turkey fillet – 400 g;
• spices, salt - to taste;
• onions, carrots - 1 pc.

Cooking method:

1. Wash the leanest part of the turkey and chop it with meat grinder knives.
2. Cut the zucchini on a grater.
3. Finely chop the celery root, onion and garlic.
4. Combine all the crushed ingredients in one container and mix them well.
5. Add spices and dry flakes to the mixture.
6. Form round meatballs and place in the bottom of the pan.
7. Pour half a glass of water into the bowl and simmer for half an hour.

From a rabbit

Since ancient times, rabbit meat has been considered a delicacy and the healthiest. Pediatricians recommend giving this environmentally friendly product to babies as complementary foods, and nutritionists say that you cannot find less lean meat. By introducing dietary rabbit dishes into your diet, you can improve the functioning of your gastrointestinal tract, saturate your body with vitamins, and relieve nervous tension. For example, rabbit meat baked in a sleeve in the oven turns out very tasty.

Ingredients:

• carcass of a young rabbit – 1 pc.;
• kefir – 0.5 l;
• greens – 0.5 bunch;
• onions – 4 pcs.;
• mustard – 1.5 tbsp. l.;
• olive oil – 1 tbsp. l.;
• pepper, salt - to taste.

Cooking method:

1. Wash the rabbit and cut it. Place small parts of the animal in a bowl, season thoroughly with seasonings, mixing with your hands.
2. Cut the onion into half rings and add to the meat.
3. Pour kefir into the mixture so that the dairy product completely covers the meat product. Stir the rabbit meat so that all the pieces are well marinated, put the container in the cold for 10 hours.
4. Add mustard to the marinated meat and let it sit for another 10 minutes.
5. Grease a baking sheet, place the rabbit meat on the surface, and place in the oven for 15 minutes.
6. Sprinkle the dish with herbs, pour over the remaining marinade, and leave to simmer for another 10 minutes.

This recipe for dietary rabbit cutlets is suitable not only for people who are trying to improve their diet and lose weight, but also for parents who make sure that their child’s menu contains only healthy foods. Preparing such a meat dish takes very little time, but in return you will receive delicious dietary products that go well with any side dishes.

Ingredients:

• butter – 100 g;
• flour – 0.5 tbsp;
• crumb of white bread - from 3 pieces;
• egg – 1 pc.;
• rabbit carcass – 1 pc.;
• water – 0.75 tbsp;
• onion – 1 pc.;
• spices, salt - to taste.

Cooking method:

1. Pour water over the bread crumb and chop the onion.
2. Wash the rabbit carcass, then separate the meat part from the bones.
3. Chop the rabbit meat into minced meat in a meat grinder, pour melted butter into the mixture.
4. Beat the egg into the rabbit mince and mix everything well.
5. Form balls of any size (preferably not too large), slightly flatten each one.
6. Fry the products in a hot frying pan without adding oil.
7. Serve the golden cutlets with a side dish.

Experts' opinions

Most nutritionists and athletes come to the conclusion that it is necessary to include meat in the diet, provided that it is dietary and lean. The list of lean meats for the diet they offer is approximately the same.

Alexey Kovalkov, nutritionist

A well-known nutritionist claims that losing weight does not require such strict diets as many people believe. In most cases, to lose weight it is enough just to reduce the calorie content of your daily diet. The main thing is to find the right diet, which may contain meat, including fried meat. However, he believes that there should be moderation in everything, so excessive consumption of one or another product will never be beneficial.

Mikhail Gavrilov, nutritionist

Candidate of Medical Sciences and nutritionist Mikhail Gavrilov advises to approach the choice of meat consciously. You need to choose varieties that are less fatty and rich in protein. It is better to avoid fatty sausages, sausages and processed foods.

Ashley Freeman, fitness model

The model and author of various methods in the field of fitness and weight loss believes that the diet should be enjoyable, but extremes should be avoided. Therefore, if an athlete wants to eat meat, it is better not to deny himself, but to choose dietary, healthy varieties, and not fatty pork or sausage.

Beef for pregnant women. Which meat to choose?

So, meat is a very important and irreplaceable element of the diet of expectant mothers. The minimum daily intake should be 100 grams. However, meat is different from meat and this must be taken into account when creating a menu. So what kind of meat can pregnant women eat without fear for their own health and fetal development?

Experts say that it is necessary to constantly add variety to the meat component of the diet. It must contain beef, lamb and poultry. The only exception is pork. This type of meat contains a large amount of protein, B vitamins and iron, but the disadvantage of pork is that it is difficult to digest and can cause digestive problems.

The lightest and most digestible of the common types of meat is chicken. It is rich in protein and contains a lot of phosphorus, while containing almost no carbohydrates, so it is easily and quickly digested.

Beef is a product that perfectly stimulates hematopoiesis. This is a very important circumstance during the period of bearing a child. But at the same time, you should avoid eating veal. Lamb is also quite easily digestible, in addition, it is rich in iodine and magnesium.

Speaking about what kind of meat pregnant women can eat, it is impossible not to mention that all kinds of meat delicacies must be completely excluded from the menu of the expectant mother. Sausages, sausages, frankfurters and other semi-finished products contain practically no natural meat, while they contain a lot of fats, preservatives and other artificial additives. It will be very difficult for a pregnant woman's digestive system to cope with such a load.