Ration for pregnant women: 1 trimester

In the early months of pregnancy, there is no need to change eating habits dramatically, especially that to cope with all sorts of "eccentricities" in the food choice at this stage is very difficult. Therefore, if you, as always, want to eat fried potato, so eat, without worries.
By the way, a few words about the "eccentricities" in the food choice. Experts believe that this is the way in which woman's body indicates a lack of certain substances, for example, an interest in dairy products means a lack of calcium in the body, and if the woman suddenly wants to eat seaweed, so the body needs iodine. Fresh vegetables and fruits, potatoes and pickles will be a source of vitamin C; nuts, pea pods, fish - vitamin B1, bananas - vitamin B6 and potassium, orange and red vegetables and fruits are rich in vitamin A (carotene). It happens that at the beginning of pregnancy, expectant mothers avoid eating obviously useful products, such as meat because they simply can't tolerate it. These changes are associated with early toxicity and usually, passes after some time.
Don't force yourself to eat, talk to your doctor; now there are special products for pregnant women are available for sale ( "Nutridrink" Nutricia; "Femilak" Nutritek; "Enfamama,» Mead Johnson). In fact, they are protein vitamins and minerals that will help to cope with the shortage of nutrients. They will provide you with a guaranteed amount of vitamins, calories, protein, and will eliminate the need to cook inventing something tasty and healthy at the same time.

Ration for pregnant women: 2-3 trimesters

Since the second half of pregnancy, expectant mother has to be stricter to her nutrition. And some useful constraints will be even desirable now because the gastrointestinal tract of a pregnant woman starts to work in overload mode: can appear heartburn and constipation.
Stewed, baked or steamed food helps to cope with these challenges. By the way, all the roast makes you thirsty, and you have to remember that during pregnancy, excess fluid can cause edema. So try to avoid some extras.
For the same reason, stay away from salty foods. Add some salt to foods as usual (and better if it will be iodinated salt) but exclude from the menu pickles, salted fish, and meats. The problem is that a large amount of salt makes you thirsty, and too many liquids increase the risk of edema.
In the last two months of pregnancy, doctors recommend to expectant mothers even salt the food less ant to not drink more than 1-1.2 liters of fluid in a day. At the same time don't stop using salt at all, as it can cause dehydration.
From the first days of pregnancy, try to drink coffee without caffeine: Thus, you will reduce the strain on your body, and you wouldn't need to forget about your favorite taste. This transfer will help you avoid many problems: the stimulating effect of coffee can trigger the smooth muscles of the uterus where the baby develops, and cause a threat of abortion. Those who are caring to keep the same body shape, have to remember that the usual low calories products have to be replaced with the foods with standard fat content, and to fruits and vegetables is important to add meat, fish, cereals, and bread.

Right ration for pregnant women: regime

To feel good, try to eat every 4 hours.
Start the day with a hearty breakfast (milk dish, little whole grain bread, or cereals and fresh fruit).
Prepare for yourself a complete lunch (if you can't do this then eat a sandwich with fresh fruits and vegetables or salad with soy or corn oil, yogurt, and some fruit).
Dine easily (fourth meal should be a diet: dairy meal, some fruit, a bit of black bread or savory pastry).
Between breakfast and lunch, and for the afternoon snack you can have a snack of fruit, low-fat sandwich, yogurt and juice to drink. It's better to forget about buns and puff pastries, pizza, sausages, fatty and fried foods.

Right ration for pregnant women: safety regulations

By following the simple hygiene rules, you'll protect yourself from food poisoning. Besides general tips to keep food in the refrigerator, to wash fruits and vegetables, do not eat badly roasted or undercooked food, raw eggs, the products past their expiry date, there are several important and not too obvious recommendations.
Cheese. Prefer cheese with the pasteurized milk base, solid or melted varieties. It's better to cut crust from the cheese.
Don't buy products in cutting (by weight), prefer vacuum packaging.
Seafood dishes or dishes from the raw fish can be eaten only in case if you firmly believe in their quality.
At least 1 time per week, arrange a general cleaning in the refrigerator.
Meat and fish must be cooked warm up well but don't boil the ready meals and store them in the refrigerator for not more than 24 hours.
Don't drink raw milk: all dairy products should be pasteurized or sterilized.
Eat foods from the liver, not more than once a week. Remember that liver is a chemical laboratory for the hazardous substances disposal, which tend to accumulate in it.
Transport frozen products in an isothermal package. Defrost them in the refrigerator and never freeze again.
Vegetables, meat, and cooked food store separately.
If, after handling raw meat or fish, you need to cut the salad, don't forget to wash your hands. For different products use different knives and cutting boards.

How to cook for pregnant women?

Menu and nutrition for pregnant women shouldn't include only the right products but also should be cooked properly. Better is to cook steamed or bake in the oven. Both of these methods of cooking provide preservation of the greatest amount of nutrients.
In second place are boiling and stewing. This is a more aggressive treatment but still quite acceptable for pregnant women. Moreover, both methods allow cooking many delicious dishes. By following certain rules, a pregnant woman can afford to eat fried dishes. To preserve as much of nutrients, and not to be harmful to eating, there should be followed certain rules. In particular, products should be cut as finely as possible and frying quickly for 3-4 minutes.

Pregnant women menu

(Norms for the day)
Wheat bread 100-120 g
Rye bread 80-100 g
Wheat flour 15-30 g
Cereals, pasta 45-60 g
Potatoes - 200-300 g
Vegetables 400-500 g
Fresh fruits 200-300 g
Juices 150-200 ml
Dried fruits 20 g
Sugar 40-60 g
Honey 10-15 g
Muffins, cookies and other sweets 20-50 g
Meat, poultry 80-170 g
Fish 70-110 g
Milk, Kefir and other dairy products 2.5% fat content 500-600 ml
Cottage cheese 9% fat content 50-100 g
Sour cream 10% fat content 15-20 g
Butter 20-25 g
Vegetable oil 15-21 g
Egg 1/2
Cheese 15 g
Salt 5 g
Total: 96 g of protein/ 90-91 g of fats/ 337-346 g of carbohydrates
Total value: 2550-2600 kcal

Sample of daily menu for pregnant women

You can prepare a menu for pregnant women for a week or every day as you want. This is actual if you are not sure that you will be able to get used to the new diet immediately. But usually, it is only necessary the first month, two months as a maximum. Then the woman certainly will use to use the menu for pregnant women. There is a sense to separate menu for pregnant women for trimesters because different stages require different amounts of nutrients.
For example, we'll provide one menu for the day for different trimesters. On the basis of these menus and the explanation for them, you will be able to make the menu by yourself.
Menu for pregnant women for 1 trimester
Breakfast: muesli with yogurt and fresh pear juice.
The first snack: sandwich with salmon.
Lunch: mushroom soup, Caputo salad, herbal tea.
The second snack: whole wheat bread with cheese.
Dinner: carrot salad and vegetable risotto. You can drink kefir.
It's important in the first trimester for a woman to get a large amount of folate and vitamin B6. Fresh vegetables is an essential element of the menu for pregnant women.
Menu for pregnant women for 2 trimester
In the second trimester of pregnancy omega-3 acids, calcium, vitamin D and iron are important.
Breakfast: oatmeal with milk and apple and cinnamon, and chamomile tea.
The first snack: almonds with prunes.
Lunch: lentil soup, seaweed salad, and cranberry juice.
The second snack: sandwich with herring.
Dinner: scrambled eggs with mushrooms and yogurt.
Menu for pregnant women for 3 trimester
This time carbohydrates and vitamin K have a special role.
Breakfast: pancakes with cream cheese and clabber.
The first snack: sandwich of wholemeal bread with cheese.
Lunch: fish soup, tuna, and herbs salad, broth hips.
The second snack: cheesecake.
Dinner: fish with rice and fermented baked milk.