What can you eat during strict fasting and before communion? Meals by week

Anna Mironova

Reading time: 11 minutes

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There are a huge number of diets that allow you to lose excess weight. But for some reason, few people think that it is enough to approach the issue of nutrition competently and wisely, and no restrictions will simply be needed. There are certain rules that should be followed so as not to cry on the scales, and there are also. How to eat right?

• Watch your portion sizes. In short, eat less! And at home, and at a party, and in public catering. Refuse the heavy salad and replace it with a light one. And share the main dish with a friend.
• Avoid large plates at home. Take a smaller plate. And accordingly, use smaller portions. Remember that the body does not need as much food as you are used to putting in. Enough to make you feel a little full.
• We eat much more if we eat while watching a movie on TV(fact proven by scientists). Learn to think of the nutrition process as refueling your car. How much fuel do you need to get your car going? Refueled and off we went.
• Try to plan your menu at least a day in advance. And even better - for the whole week. The day before your work day, think about what exactly you will feed your body? Stock up on yogurt and a couple of fruits to satisfy your hunger in a timely manner and not have to run to the store later for chips and chocolates.
• Once you have set your menu for the week, stick to it. Buy all products in advance. Tape your menu to the refrigerator and eat only what is on it. Hide the “extra” products so that there is no temptation to grab a couple of Krakow bagels or a smoked ham before dinner.
• Drink more water. This is the basis of proper nutrition. Minimum one and a half liters per day (soups, juices, tea and coffee go separately).
• Be sure to have breakfast in the morning. Breakfast should not be heavy, but it must contain those nutrients that will help you survive until lunch. Dairy and fiber are a must. See.
• Stick to your diet strictly. If there are still a couple of hours before lunch, but you are simply unbearably hungry, and you are ready to run for a hamburger, grab an apple, pear or banana. Snack on fruit - it will not do any harm, and the feeling of acute hunger will go away.
• Eat plenty of vegetables and fruits. Every day. At every meal. The most useful green vegetables are Chinese cabbage, lettuce, arugula, broccoli, cucumbers, zucchini, celery, etc. They contain the maximum amount of essential vitamins and ensure smooth functioning of the gastrointestinal tract.
• Avoid fruits in syrup(canned) and cheap fruit juices. Reduce your sugar intake with tea and coffee. If possible, replace sweets with fruits, candied fruits, dried fruits, and dark chocolate.
• Minimize your salt intake. In some cases, refuse it altogether. For example, a vegetable salad dressed with oil will not suffer at all in taste from the lack of salt. Again, a boiled egg can be consumed without salt.
• Eliminate the wrong carbohydrates(sugar, rice, flour) and introduce healthy ones (fruits and vegetables, legumes, whole grain bread).
• Don't forget about fiber! The minimum amount per day is about thirty g. Look for it in whole grains and fruits and vegetables.
• Swap unhealthy fats for healthy ones– for nuts and avocados, olive oil and pumpkin seeds, fish, etc. Reduce, if possible, the consumption of red meat, whole milk products, as well as fried foods, cookies, margarine, etc.
• Protein is essential. This is the source of our energy. Look for it daily in fish, beans, nuts, eggs and tofu.
• Vitamin D and calcium(dairy products, beans, leafy vegetables) - you can’t live without them.
• Strictly avoid catering. Cook it yourself! Not semi-finished products, but “first, second and compote.” You can prepare it in advance and put it in the freezer, this will save time. And money – even more so.
• Consume high-calorie foods only in the first half of the day. In the second - only the lungs.
• During the day, try to burn more calories than you consume per day. Keep a notebook for the first time to see the “income and expenditure” of extra kg.
• Avoid fatty-sweet-spicy-salty.
• Any dietary restrictions are meaningless without physical activity. If you don’t want to become an old woman ahead of time, then combine your proper nutrition with proper exercise. Then your skin will not sag and your muscles will not weaken.

What is the right thing to eat for breakfast, lunch and dinner?

What to eat for breakfast

This energy boost is the basis of the whole day. Breakfast is not stored on the hips and is processed into clean energy. Requirements for a proper breakfast:

• Buns, sandwiches, toast and croissants - out. They only tire the body, which after such a breakfast wants to go back to bed.
• Pulses for breakfast are too much . The exception is buckwheat.
• The main part of breakfast should be fruit. Especially in the summer. In winter, you can replace them with dried fruits.
• Must be included in your morning meal yogurt, fermented baked milk or cottage cheese .
• Pure milk for breakfast can only be consumed before six in the morning. For example, with cinnamon - it provides vigor.
• Ideal breakfast - fruit salad , seasoned with yoghurt or fermented baked milk. You can also add berries and nuts.
• For second breakfast you can eat porridge (for example, oatmeal), fruit and a small piece of dark chocolate.

What to eat for lunch

For the most part, we eat lunch very quickly, without really thinking about what we are eating, and throwing what we have at hand into the firebox. Because the job is waiting. And this meal requires a serious approach. And of course, sandwiches are absolutely not suitable for lunch. As a last resort, you can order lunch to the office or find a canteen with hot lunches. Requirements for a proper lunch:

• At lunch you don’t have to limit yourself in food , but this meal should not occur later than two o'clock in the afternoon.
• For the first course you can eat, for example, borscht, for the second - buckwheat side dish and two hundred grams of chicken breast. Don't forget about salad (fresh vegetables only) and yeast-free bread. For the third - compote or juice from fresh fruits.
• Avoid smoked and fried meats at lunch . Replace it with steamed meat and plenty of vegetables.

What should you eat for dinner?

How does dinner usually go? We eat a lot of everything (and certainly with dessert), after which we collapse on the sofa in front of the TV to digest all this abundance of food. Moreover, while you come home from work, while you prepare dinner, while you gather the whole family at the table, the clock hands are confidently approaching ten in the evening. As a result, we spend the night digesting food instead of resting. So how should it be? Requirements for a proper dinner:

• Dinner should be light. The optimal time for dinner is no later than four hours before bedtime. Preferably around six o'clock in the evening.
• For dinner you should not eat pulses – they should be eaten in the first half of the day.
• The best dishes for dinner are steamed or raw vegetables . Certainly not meat and chips and a huge piece of cake.
• You can drink warm milk before going to bed , seasoned with a spoon of honey - it promotes restful sleep and quick fall asleep.

Correct menu for the day

Since morning:
A glass of water immediately after you get out of bed. Get yourself into this habit.
Breakfast :

• A couple of dried breads.
• Fruit salad with yogurt.
• Or a vegetable salad with vegetable oil.
• 100 g cottage cheese (cheese).
• Tea, coffee, maybe with milk.

Lunch:

• 100 g of berries (fruits).
• Natural juice.

Dinner:

• Soup (lean, fish, vegetable puree soup, or low-fat broth).
• About 150 g of fish, turkey or chicken (not fried). Baked or stewed. No “tasty” skins or crusts! For example, salmon kebab or turkey stew.
• Salad (fresh vegetables only!) with vegetable (olive) oil.
• Garnish – maximum four tablespoons. It is preferable to avoid it altogether, replacing it with a larger portion of salad. Or stewed vegetables.

Afternoon snack:

• 100 g of berries or fruits.
• Tea-coffee, juice or water. You can use low-fat yogurt. Choose.

Dinner:

• A couple of dried breads.
• Any vegetables. It is better if you follow the “tradition”: fresh vegetables and vegetable oil.
• 100 g of cheese or cottage cheese, plus a boiled egg.
• Boiled (baked) chicken (turkey) breast. Or boiled (stewed) fish.
• Drink optional.

And the most important thing to remember: we eat only to live, and not vice versa.

Try to eat 5-6 times a day with an interval of 2-3 hours between meals. This way you won't have time to get hungry. Your body will always have fuel. And by applying this principle of nutrition, you will be able to improve your metabolism, which is good for debugging the functioning of the digestive system and for losing weight.

Fractional nutrition means reducing portions. First try reducing the portion by 1/3. Then listen to your feelings, experiment, perhaps half of the original portion sizes will be the most optimal for you.
Some adherents of proper nutrition take 200 grams of food as the optimal serving unit. But still, this is not an ideal solution: 200 g of nuts is too much and filling, but 200 g of tomatoes is small and low in calories. The quality of food (in terms of calories, nutrition and digestibility) is more important than just its weight. You can only determine the best portion size for yourself through experience, but the good old advice that you should leave the table slightly (!) hungry makes sense. It is better if the last meal is the lightest in all respects (calorie content, digestibility, portion). Sometimes it’s better to just drink kefir 1-1.5 hours before bedtime.

Metabolism is faster in the morning than during the day and even more so in the evening, so at this time of day you can afford to eat more heavily. Cook porridge, for example, oatmeal, make an omelet or just boil eggs, eat a light salad of tomatoes, cucumbers and fresh herbs. You can diversify your morning diet with durum wheat pasta, wild rice or rice noodles. By the way, if you like to eat sweets, then it is better to do it in the morning, while your metabolism is fast (“evening” sweets are stored in the form of extra pounds).

Vegetables and fruits are rich in vitamins, minerals and carbohydrates, they protect against heart and vascular diseases, are essential components of an anti-cancer diet, and also have antioxidant properties and participate in detoxification of the body.
Vegetables are also good because a significant part of the energy obtained from them is spent on their digestion, that is, the likelihood of gaining weight when eating them is minimal. Vegetables are best eaten raw or steamed. They should be consumed at lunch or afternoon snack.
For dinner, you can also prepare a light vegetable salad, but it’s better not to eat fruit at night. Many of them contain a large amount of acids that irritate the stomach; in addition, sour and sweet and sour fruits whet the appetite, while starchy ones, such as bananas, are very high in calories. Ideally, fruits should be consumed at 11-12 noon, the recommended later acceptable time is 17.00.

If you are not a vegetarian, then the “meat” issue is undoubtedly important to you. With proper nutrition, you can and should eat meat, but try to replace fatty meat with lean veal or poultry fillet. Limit your consumption of smoked meats, sausages, and fried meats. Try steaming, baking or boiling meat. And remember the portions. It is best to eat meat at lunchtime, ideally with meat or vegetable broth. Choose vegetables for a side dish!

Dairy products contain fats, proteins, carbohydrates, minerals and vitamins that our body needs. Drink milk, kefir and fermented baked milk, eat natural cottage cheese.
Choose foods with medium to low calorie content. Be sure to enrich your diet with hard cheese with a low fat content. But it is better to keep the consumption of sour cream and cream under strict control, especially if you want to watch your figure.
It is better to eat dairy products during the second breakfast and before bed (let you always have a glass of kefir as your last meal).

Maintaining normal water balance in the body is an important task that requires self-control. There is a simple formula for determining your personal water norm. Just divide your current weight by 20. That is, if you weigh 60 kg, you need to drink about 3 liters of water per day, but again! Everything is individual and requires consultation with a doctor.
Break the volume down into the number of glasses of water you need to drink per day. Try to drink most of your water in the first half of the day. Please note: you need to drink slowly, in small sips, the water should be at room temperature. The first glass of water should be 15 minutes before breakfast. This way you awaken the body and prepare it for the work ahead - digesting the first meal.

By the way, you can add a little lemon juice to the water: it contains substances that break down fat, it helps speed up metabolism and has powerful antioxidant properties.

Some people also add a spoonful of honey in the morning, claiming that this is the best drink to start the day. If you love and eat honey, why not try it?!

Happiness, anxious waiting, anticipation and even fear - all these feelings inevitably accompany pregnant women. And it is very important during this period not to give in to emotions, but to remember the responsibility that is also an integral part of it. It is at this time that adherence to the basics of a healthy lifestyle is most important. Almost all of them apply to pregnancy, although some require slight modifications.

Proper nutrition during pregnancy is most important, since what a woman eats largely determines how her child will develop. For example, whether a pregnant woman gets enough protein determines whether the child will have enough building material. Protein nutrition for pregnant women is very, very important.

In addition, many products have the most detrimental effect on the condition and development of the child, and on the well-being of the mother. Naturally, such products must be abandoned. It makes sense to take into account one important feature: proper nutrition in the early stages of pregnancy will be somewhat different from the diet of a pregnant woman in the last weeks.

Not everyone understands where such differences come from, but understanding the topic will be quite simple. Judge for yourself: in the early stages, important body systems are formed, but the size of the fetus increases slightly. That's why in the early stages Healthy nutrition for pregnant women is based on sufficient intake of minerals, vitamins and the like.

In the second trimester During pregnancy, nutrition should focus on increased protein consumption, since this is when the active growth of the child and its internal organs begins. For all this, building material is needed, that is, protein.

Nutrition in the third trimester pregnancy - these are, first of all, vitamins and minerals that are necessary for the development of the internal systems of the child’s body, especially calcium for bone growth and the development of the nervous system.

When planning a pregnancy, proper nutrition is also very important. The healthier, more resilient, and stronger a woman’s body is at the time of conception, the greater the chance of successful implantation of the fertilized egg in the uterus. And a certain set of vitamins in the body contributes to the proper development of the embryo.

As you can see, the difference in recommendations for proper nutrition for pregnant women by month, and sometimes even by week, is quite justified. However, there are, of course, general rules for proper nutrition during pregnancy, and these will be discussed further.

General principles of proper nutrition during pregnancy

First of all, it’s worth remembering one simple thing: it’s better to get up from the table slightly hungry than with a heaviness in your stomach from overeating. In this regard, it is better to adhere to the principles of fractional nutrition: eat less, but more often. The ideal option would be to eat 5-6 times a day. You should eat your last meal 3 hours before bedtime. Eating later is highly discouraged; if the feeling of hunger is unbearable, you can drink a glass of milk or kefir, eat an apple or a pear. This is the most optimal diet for pregnant women.

Proper nutrition during pregnancy, like, in fact, any proper nutrition, involves avoiding fried foods, pickled foods and smoked foods. Food that is steamed, boiled, stewed or baked will be much healthier. Food products for pregnant women should be as fresh as possible and should not contain preservatives, excess salt, etc.

It is obvious that canned foods, various sausages and other shelf-stable products, if not prohibited, require strict control over their consumption.

Of course, it is recommended to give up fast food. However, it is worth noting that if you have a choice between staying hungry or eating something that is not very healthy, it is better to choose the latter. A pregnant woman should not starve. Another thing is that if you are faced with such a choice suspiciously often, then you should think about carrying fruit or sandwiches with you.

The balance between such essential nutritional components as proteins, fats, carbohydrates, as well as vitamins and minerals is of great importance. Of course, a balanced diet for pregnant women at different stages requires a different balance of these components; the fact itself remains unchanged.

Meals by week

1-3 weeks of pregnancy

Gynecologists count pregnancy not from the day of conception, since it is almost impossible to calculate, but from the first day of the last menstruation. Consequently, the first 2 weeks of obstetric pregnancy occur before conception.

Planning a pregnancy– this is an extremely important period, on which, whatever one may say, the health of the unborn child and the absence of any complications during pregnancy depend. So it turns out that proper nutrition before pregnancy is of paramount importance. At this stage it is very important to increase the amount of folic acid. Doctors often recommend drinking it in capsule form, but it is much better to get all the vitamins from normal food. Folic acid is found in greens, lettuce and grains.

Equally beneficial is eating yellow fruits and vegetables. But it’s better to avoid fatty and sweet foods. This will avoid problems with obesity, as well as reduce the risk of early toxicosis.

Around day 10-14 of the cycle, fertilization occurs and the fertilized egg begins to move towards the uterus. From this time on, we can talk about pregnancy.

3 week

Nutrition at the beginning of pregnancy is a very complex topic, since literally every week the fetus develops new organs and systems, which means the need for vitamins and nutrients is constantly changing.

During the third week of pregnancy, the egg implants and the placenta and membranes begin to develop. For their full development, calcium is needed, which is found in milk and dairy products, broccoli, green vegetables and fruit juices; and manganese, it can be obtained from turkey and pork, almonds, oatmeal, eggs, raisins, bananas, carrots and spinach.

4 week

For 4 weeks, the diet remains the same as for 3, but at this time it is especially important to give up coffee. However, drinking this undoubtedly tasty, but not very healthy drink during pregnancy should be done with extreme caution. Coffee is especially contraindicated in the evening. As you can see, proper nutrition in the first month of pregnancy is not too difficult. Further it will be a little more difficult.

5 week

As a rule, toxicosis of pregnant women begins around this period. To alleviate this condition, you can slightly change your daily menu. Thus, meat and eggs, as well as other animal proteins, can be replaced with nuts, soy and other legumes. Instead of milk, you can eat yogurt and cheese. It wouldn’t hurt to include carrots, mangoes, and apricots in your diet.

week 6

Toxicosis is in full swing, so the morning should start with crackers or unsweetened crackers. It is better to eat them immediately after waking up, without getting out of bed. At this stage, it is better to drink more liquid, at least 8 glasses per day. At night you can eat a handful of raisins.

week 7

At this time, problems with the intestines may arise. Therefore, you should avoid foods that cause gas, including cabbage. It would not be a bad idea to give up those products that strengthen. It is better to introduce prunes, fresh kefir and the like into your diet.

8 week

Ginger tea will help cope with toxicosis, and don't forget about nuts.

9-10 weeks

Give preference to whole grain cereals and wholemeal bread. Brown rice is better than white rice. In general, a pregnant woman’s body requires quite a lot of fiber at this stage.

11-12 weeks

The first trimester of pregnancy is ending, and nutrition at this time should be special. This is the most difficult time, and it is very important to listen to yourself, to your body. If you want to eat a specific dish, it means that it is precisely the substances contained in it that your baby lacks. Of course, you shouldn’t go to extremes.

13-16 weeks

Nutrition in the 2nd trimester during pregnancy is characterized, as already mentioned, by abundant protein consumption. In addition, it is necessary to increase the total daily caloric intake of food. If in the first trimester it is enough to eat 2400-2700 kcal, then from now on you need to eat 2700-2900 kcal.

16-24 weeks

Nutrition during the 6th month of pregnancy should contribute to the development of the baby’s vision and hearing. That is, you need vitamin A and beta-carotene. It is better to eat cabbage, yellow peppers, and carrots at this time. Keep in mind that vitamin A is absorbed only with fats.

24-28 weeks

It is at this time that fractional meals become especially relevant. The uterus is actively growing, takes up more and more space in the abdominal cavity, and begins to put pressure on the stomach. Accordingly, the stomach becomes smaller and it is difficult for it to accommodate large amounts of food. Even when eating small portions, a pregnant woman may feel uneasy. It is better to avoid carbonated drinks and coffee, they also cause heartburn. In general, a pregnant woman’s diet in the third trimester should be as varied as possible, as the baby’s needs grow.

29-34 weeks

During the 8th month, bones are actively growing and teeth are being formed, therefore, it is very important to eat as many foods containing calcium as possible. Fatty acids are simply necessary for brain development, and they contribute to the absorption of calcium. Lack of iron at this stage can lead to the development of anemia in both mother and child. Fatty fish, nuts, red meat, dark green vegetables and seeds are the foods you should eat during this period of pregnancy.

35-40 week

Nutrition in the 9th, last month of pregnancy should contribute to the overall strengthening of the mother’s body. After all, she has a very difficult and time-consuming job ahead of her - childbirth. The main source of energy in the body is carbohydrates, and it is their consumption that should become the basis of a pregnant woman’s nutrition before childbirth. Porridge and vegetables are the foods you should eat during this period.

That's all that can be said about nutrition by trimester. An example of dinner, breakfast or lunch for pregnant women may also be useful.

A sample menu for the day might look like this:

1. First meal: black bread toast, a small piece of butter, a chicken egg, a glass of kefir;
2. Second meal: Green salad, glass of tea;
3. Third meal: Chicken fillet, boiled potatoes, one pear, a glass of kefir or drinking yogurt;
4. Fourth meal: Toast with jam or butter, a glass of juice;
5. Fifth meal: Brown rice, boiled fish, vegetable salad, tea;
6. Sixth meal: a glass of kefir or a small piece of fruit.

Special nutrition for pregnant women

But this is not all the nutritional features of pregnant women. In some cases, women develop pathologies during pregnancy that require special nutrition. So, for anemia Pregnant women simply need special nutrition. With this disease, it is very important to increase the consumption of foods containing iron.

In addition, it is important not only to know what foods to consume, but also in what combinations, as this affects the absorption of iron in the human body. A woman experiencing pregnancy anemia should consult a doctor not only about drug treatment, but also about an appropriate diet.

For obesity, developed during pregnancy, there may be a need for dietary nutrition for pregnant women. It is important to remember that a pregnant woman should not choose a diet for weight loss without consulting a doctor. The risk of developing pathologies and abnormalities is too great, both in the mother’s body and in the child’s body.

Mono-diets and diets that require prolonged fasting are especially harmful. Both contribute to exhaustion and vitamin deficiency. It will take a very long time to restore the condition of the body, the supply of nutrients and vitamins, and it is completely impossible to compensate for the harm that such diets cause to the child.

I like!

What nutritional rules should pregnant women follow? The nutritional rules for pregnant women are very simple and are known to us, as a rule, from childhood, but not everyone follows them. However, now is the time to take into account past mistakes and try to eat more healthily.

Advice 1. A pregnant woman’s diet should not be plentiful; it is better to eat small meals

Expectant mothers are not recommended to eat until they feel completely full, and they certainly shouldn’t eat for two. The basic principle of nutrition for an expectant mother is split meals: it is advisable to eat more often, but little by little. This will not only allow you to control weight gain, keep the concentration of sugar and cholesterol in the blood at a constant level, absorb the maximum amount of vitamins and microelements from food, but will also make it possible not to overload the digestive system.

Why? If the expectant mother eats little and often, the concentration of nutrients necessary to inhibit the activity of the food center of the brain will accumulate in the blood. This means she won’t overeat because she won’t want to eat.

But long breaks between heavy meals lead to a massive simultaneous load on the digestive glands, which will subsequently cause their depletion, and they will not be able to work at full capacity; moreover, in such a situation, the quality of digestive juice may deteriorate and the process of digesting food will be delayed.

Tip 2. During pregnancy you need to follow a diet

In the second half of pregnancy, it is better to switch to 5-6 meals a day (in smaller portions). This will reduce the load on the digestive system, food will be digested and absorbed fully, which means that undigested foods will not accumulate in the intestines, leading to increased gas formation, bloating and discomfort for the pregnant woman.

To improve digestion before breakfast, it is recommended to drink a glass of water at room temperature, to which you can add a teaspoon of honey and (or) the juice of half a lemon.

At the same time, it is necessary to properly distribute food throughout the day. Since proteins increase metabolism, excite the nervous system (this is due to the high content of nitrogenous extractive substances in protein-rich foods) and linger longer in the stomach, it is recommended to consume meat, fish and eggs in the first half of the day, and not at night. But for dinner, you can recommend dairy or plant-based dishes.

Why? When the body gets used to a certain diet during pregnancy, a conditioned reflex is developed at the usual time for eating, and the digestive system secretes gastric and intestinal juices necessary for the complete digestion of food.

Starting from 9–10 a.m., the production of digestive juices is activated, so the absence of a full breakfast in the stomach at this time can lead to so-called “hungry” gastritis (the stomach, as they say, “digests itself”). At the same time, it is better to start the day with foods rich in complex carbohydrates, which are slowly digested, do not lead to a rapid release of insulin and do not burden the pancreas, and proteins, that is, with hot porridge, yogurt, muesli with milk, omelet, etc.

After 2 hours, a second breakfast is needed from products that also contain complex carbohydrates and fiber, with the addition of a small portion (about 80–100 g) of a low-fat protein product - buckwheat or oatmeal, a salad of fresh vegetables in combination with boiled fish or lean meat , stewed or baked, cottage cheese with dried fruits and honey. This is necessary because a woman’s body must accumulate enough energy to last throughout the day.

But the peak activity of the digestive system of a pregnant woman occurs at 13-15 hours of the day. It is at this time that you need to have a full lunch.

Tip 3. Nutrition for a pregnant woman: you need to prepare food in gentle ways

Gentle cooking methods include boiling, stewing, baking and steaming. These methods will ensure maximum safety of all useful substances found in products and will not allow the formation of carcinogens.

It is important to remember that in order to preserve all the beneficial substances during cooking, you should not fill the product with large amounts of water. In addition, it is better to cook with the lid closed, add salt at the end of cooking (stewing, baking), do not cook for too long and not at the maximum temperature. When using a multicooker, it is advisable to set the double boiler (or steaming) and gentle simmering mode (similar to cooking in a Russian oven).

When preparing vegetable dishes, you should follow the “half-cooked” rule so that the vegetables remain crispy, which means that the main water-soluble vitamins (especially vitamin C, folic acid and rutin) and microelements will be as preserved as possible. If you are cooking potatoes, then the best way is to bake them in the oven (or in foil) with the skins on. The fact is that the maximum concentration of potassium, necessary for the normal functioning of the cardiovascular system and the prevention of edema, is concentrated precisely under the peel. When peeled potatoes are boiled, up to 80% of the nutrients go into the broth, which can be used to prepare first courses.

Why? When cooking food in a double boiler and in a multicooker (in the “steamed” mode), the preservation of vitamins and microelements reaches 90%, when cooking for more than 30 minutes - only 20%, and if you cook the product for less than 20 minutes, then it is already preserved up to 40-50 %, depending on the type of vitamin (the most easily destroyed is vitamin C). When cooking in a pressure cooker (under pressure), the cooking time is reduced by 3–5 times, which means that the loss of nutrients is no more than 15%. When stewing and baking, the loss of nutrients, depending on the type of product, can range from only 10 to 30%.

Tip 4. Meals during pregnancy should not occur in the evening hours

It must be remembered that in the evening, and especially at night, digestion and metabolic processes in the body slow down. Therefore, eating a large meal in the evening places an increased burden on the expectant mother’s digestive system and can lead to disruption of night sleep.

In this regard, the last meal before bed should be at least 2–2.5 hours before bedtime. In this case, dinner should consist of dairy and vegetable dishes, since food rich in carbohydrates helps to inhibit the nervous system and improves sleep.

Why? Due to the slowdown in metabolic processes and the activity of the digestive system in the evening, the calories received from a late dinner are not burned, but are stored as fat deposits. In addition, in dairy products (which are also protein), unlike meat, the content of nitrogenous extractives, which are the most active pathogens of the nervous system, is insignificant. This means that if you eat meat at night, a pregnant woman may experience insomnia, but milk does not cause such problems. Moreover, if you cannot fall asleep, then everyone knows the folk recipe for a natural sleeping pill - a glass of warm milk with a teaspoon of honey.

What is dry food? This is dry food (such as sandwiches or cookies) eaten with little or no liquid. Agree that quite often, not having the opportunity to eat properly, we “swallow” a sandwich on the run and continue to work or do some urgent things. But such snacks cannot be called healthy and it is better to try to set aside 10-15 minutes to calmly eat the same sandwich, but chew it well and wash it down with tea or some other hot drink.

Why? As a result of dry snacks, food that is poorly prepared for digestion enters the stomach, and the digestion process in a pregnant woman is more stressful, which can lead to various disorders of the gastrointestinal tract. It is also advisable for a pregnant woman to consume hot liquid meals every day. Broth-based soups (vegetable, meat, fish) are rich in extractive substances that stimulate the secretion of digestive juices, which improve food digestion.

Tip 6. Meals for pregnant women should be freshly prepared

During pregnancy, it is recommended to prepare dishes in small portions - for one meal, otherwise during storage and when reheating, beneficial substances are destroyed. In addition, long-term stored food, even in the refrigerator, creates favorable conditions for the proliferation of pathogenic microorganisms and increases the risk of food poisoning.

Freshly prepared food should be stored for no more than 2 hours at room temperature, and in the refrigerator for no more than 24–36 hours, depending on the type of product.

To be fair, it is worth noting that mineral substances are almost not destroyed during heat treatment: they simply pass from the products into the water in which they are boiled. Therefore, it is better not to pour out a decoction (especially vegetable) rich in minerals, but use it as a base for soups.

In addition, when preparing salads, it is better to cut vegetables immediately before eating and immediately season them with oil so that they come into contact with oxygen as little as possible, since this will preserve all water-soluble vitamins as much as possible (they are easily oxidized under the influence of atmospheric oxygen).

If you had to reuse the dish, then you should only reheat the amount that you eat at one time.

Why? When preparing food for one time, the maximum amount of vitamins, minerals and other biologically active substances is guaranteed to be preserved. But when heated and especially when the dish is boiled again, their quantity disappears. In addition, the taste of the products clearly deteriorates.

At the beginning of pregnancy, the amount of free liquid (water, juices, fruit drinks, tea, etc.) in the menu can be 1.2–1.5 liters (not counting liquid foods). But in the second and third trimesters, the daily volume of liquid should not exceed 3 glasses, this does not count the first liquid dishes, as well as water contained in fruits, vegetables, dairy products and other foods rich in water. The total amount of water (in food and free liquid) should be 2–2.5 liters (up to 20 weeks of pregnancy), and from the 21st week it is recommended to gradually reduce this amount, bringing it to 1.5 liters by the 30th week .

To quench your thirst, it is best to drink in small portions, about half a glass. In this case, the water should be at room temperature, then it will not irritate the receptors of the upper respiratory tract (it will not provoke pharyngitis, laryngitis), and will also be able to fully quench thirst.

Why? If you drink water above the recommended amounts, this will increase the load on the kidneys, heart and blood vessels, which can cause edema in a pregnant woman. And if the expectant mother does not consume enough free fluid, the elimination of the final metabolic products of the body is disrupted (that is, waste accumulates), and intestinal function becomes difficult (constipation occurs, feces become dense, which can provoke anal fissures). In addition, with a lack of water, muscle tone and blood pressure decrease, and a rapid heartbeat occurs in the mother and fetus.

Which water should you choose?
It is recommended that a pregnant woman drink artesian drinking water, weak green tea, herbal infusion (if there are no contraindications) without sugar, and mineral table drinking water. It is better for expectant mothers to avoid therapeutic and prophylactic mineral water with a salt content of more than 1 g/l, so as not to provoke the occurrence of edema, or to drink it only after consulting a doctor.
By the way, an excellent option for quenching your thirst would be drinking water diluted in half with freshly squeezed natural juice, or adding lemon or mashed berries to the water, as well as homemade sour fruit drinks.
If the expectant mother has any diseases of the gastrointestinal tract, then she should give preference to still water. This is due to the fact that the acid formed from carbon dioxide has an irritating effect on the mucous membrane of the stomach and intestines.
You should not drink tap water, even if you boil it first. Boiling water can protect against bacterial and viral foodborne infections, but does not guarantee protection against chemical contaminants.

Tip 8. A pregnant woman’s diet should not contain prohibited foods

There are certain foods that pregnant women should not eat:

Prohibited Products	Why?
Fatty foods (goose, duck, fatty pork and lamb, etc.)	Such dishes are difficult to digest, require high energy costs, and also load the pancreas and biliary system, which are directly involved in the digestion of fats.
Spicy food (pickled, salted, etc.)	Has an irritating effect on the digestive organs.
Foods that cause gas (peas, cabbage, carbonated drinks, fresh bread and hot pastries)	The flatulence (bloating) that occurs when consuming such products not only leads to intestinal discomfort in the pregnant woman herself, but also puts physical pressure on the fetus.
Raw or semi-raw meat and fish dishes
Dried or salted fish	It contains too much salt, which retains water in the body, which causes swelling, increased blood pressure and contributes to the occurrence of gestosis (a complication of the second half of pregnancy, in which swelling occurs, pressure increases and protein appears in the urine).
Strong tea and coffee, other caffeine-rich drinks (such as sodas and various energy drinks)	Caffeine is a stimulant of the central nervous system, which, in turn, increases the activity of other organs and systems of a pregnant woman. Drinking such drinks can lead to insomnia, nervousness, anxiety, irritability, rapid heartbeat and increased blood pressure.
Canned food	They are rich in purines and uric acid, which place increased stress on the kidneys and liver of the expectant mother.

Probably every expectant mother during pregnancy asks herself and the doctor observing her this question. It is necessary to remember that the future baby is what his mother eats (without including other features of the mother’s or father’s illnesses in this characteristic), because he receives all the substances he needs from your blood. Therefore, nutrition during pregnancy is an important issue for the proper development of the fetus.

How to eat properly during pregnancy?

There is a popular saying: “A pregnant woman should eat for two,” but then how to eat during pregnancy so that it is beneficial? Recently, many newborns are born with very high weight. And often it is obesity that is fraught with diseases in the future. Therefore, listen to your inner feelings more often, they will never let you down. At the same time, do not eat exclusively the foods that you love. Under no circumstances should you overeat, because your baby is already supporting his stomach from below.

You need to eat slowly, chewing thoroughly, without being distracted, for example, by a TV show. Doctors recommend eating a little at least up to 8 times a day, after eating it is better to take a walk, and lie down to rest only after 1.5 - 2 hours, so that the food is absorbed.

The last meal should not be later than 18:00, but if the body requires it, kefir and fruit are allowed. Pay attention to how much liquid you drink and how much you leave in the toilet; sometimes pregnant women experience stagnation of water in the body, so watch your intake of salty foods and salt in general.

Sample diet during pregnancy:

Limit your consumption to a minimum during pregnancy:

fatty, fried, canned, smoked, confectionery products (everything from sweets to cakes);

salty, too sour, spicy;

bakery products (extra white bread, buns);

all mushrooms, legumes;

all products containing cocoa;

ice cream, store-bought yoghurts;

all citrus fruits, grapes, various kinds of berries;

You can't eat like this during pregnancy! Very harmful to your child: alcohol, coffee and strong tea, smoking (although this does not apply, some mothers like to “puff” after eating).

What changes in a woman’s diet during pregnancy?

During the entire period of pregnancy, the mother gains about 8 - 11 kg. A weekly increase in the first 3 months can have a bad effect on the health of the fetus. During the second half of pregnancy, weight gain should not exceed 300 - 350 grams per week.

It is mandatory to maintain a constant diet. Failure to comply may result in harm to the mother's health and adverse effects on the fetus.

Nutrition for pregnant women is not just a diet, it is rather a guarantee of the well-being of your unborn baby.

Do not forget that the healthiest foods during pregnancy in the first trimester are vegetables and fruits. They provide the mother’s body with vitamins, dietary fiber, folic acid, iron, mineral salts and essential microelements. All vegetables rich in folic acid are especially welcome - they help prevent miscarriages.

During pregnancy, eat more cherries, apples, persimmons, peaches, and apricots. They contain vital trace elements such as iron.

Particular attention must also be paid to ensuring that the mother’s body receives a sufficient amount of protein necessary for the formation of the baby and placenta. Every day, a representative of the fairer sex is required to receive 75 grams of protein. For comparison, before pregnancy, 45g is enough for a representative of the fairer sex. As a result, you need to eat meat during pregnancy. Also eat fish, milk and dairy products, eggs, butter, and nuts. Reduced consumption of protein products leads to anemia and decreased immunity.

The need for vitamins during pregnancy increases approximately 2 times. As pregnancy progresses, the body's need for mineral salts also increases. If you eat right, their needs are met.

Pregnant women cannot eat without milk. Including when you don’t love him. Start drinking milk during pregnancy. Add it to soups, sauces, mashed potatoes. So the taste of milk is not felt, although at this moment it satisfies the body's needs for calcium. Ideally, you should drink 2-3 glasses of milk in various forms daily. Dates, lettuce, apricots, and almonds are also sources of calcium.

Eliminate smoked meats, pickles, marinades, any dishes like boiled pork, bacon, carbonate - they contribute to swelling and can cause a predisposition to allergic reactions. Salt intake can be maintained at the same level as before pregnancy. Table salt does not in any way contribute to edema and other complications during pregnancy.

How to eat for various diseases during pregnancy?

There are no special rules for pregnant women in nutrition, the main thing is that it should be healthy, like your whole life during this period! But for those women who suffer from exacerbations of chronic diseases during pregnancy, some tips may be useful.

How to eat if you have high stomach acidity during pregnancy?

It is best if during pregnancy a woman gives up fried foods and switches to stewing and steaming. Spicy and sour foods are also not beneficial. Due to the overload on the digestive system and liver, fried foods can aggravate peptic ulcers.

It is useful to eat eggs, dried fruits, nuts, seeds, greens in large quantities, unrefined cereals and a variety of grains in general.

Every day, consume 200 grams (or a little less) of cottage cheese, and no more than 25 grams of cheese, a lot of natural dairy products, without additives.

How to eat if you have heartburn during pregnancy?

Eat often, but little by little.

Eat not on a schedule, but when you are slightly hungry.

Chew your food thoroughly and slowly.

Eliminate fried and smoked foods from your diet.

Don't overeat at night (drink milk or eat fruit).

Alternate between different foods.

How to eat if you are prone to diabetes during pregnancy?

Sometimes pregnant women have elevated blood glucose levels. And if a woman had a predisposition to diabetes, then it can manifest itself during pregnancy. It is necessary to monitor the level of glucose in the blood, because if its level is elevated, the fetus will also receive blood supersaturated with sugar. Normalize blood glucose with diet. Limit your intake of carbohydrates such as:

• sugar,
• sweet fruits,
• ice cream,
• jam,
• confectionery.

Nutrition during pregnancy is very important. Your body and fetus require different substances. If the child does not get the required substances from food, he will take them from you. This can make your condition much worse. Having said that, eating well during pregnancy is a healthy diet.