A pregnant woman's diet affects the baby's physical development as well as his mental development. That is why, during pregnancy, you should implement the principles of a diet that will result in the child's perfect he alth in the future. Here is a proposal of a detailed menu for a pregnant woman, developed by experts of the "He alth from the very first moments" program.

In the second and third trimestersof pregnancycaloric demand increases. A woman needs about 2,400 kcal per day. However, increasing your calories doesn't mean you can indulge yourself without limits. Experts of the National Educational Program "He alth from the very first moments" have developedmenufor the future mother - exemplarybreakfasts , lunches, afternoon teas and suppers that will provide the necessary dose of calories and, above all, nutrients.

Sample breakfasts of a pregnant woman (approx. 550 kcal each)

Oatmeal in milk with apples, sandwiches - 3 tablespoons of oat flakes, 1 glass of milk 1.5% fat, 1 apple (cook oatmeal in milk, add grated apple), 2 slices of wholemeal bread, 2 teaspoons of butter vegetable vegetable, 2 slices of cooked pork ham, 2 leaves of any lettuce, 4 radishes, bitter tea Sweet cottage cheese with fruit, pumpkin roll - 3/4 of a lean curd cheese, 5 tablespoons of natural yoghurt, 1 medium apple, 1 kiwi, 1 mandarin , 5 - 6 balls of grapes or 1 tablespoon of raisins, 1 teaspoon of fructose or brown sugar, 2 slices of wholemeal rye bread with soy and sunflower seeds, 2 teaspoons of margarine, bitter tea Fish paste with toast and salad - 1 skinless cod fillet, 1 heaped tablespoon of frozen vegetables, 1/2 teaspoon of mayonnaise, 1 tablespoon of chives, s alt to taste (cook the vegetables together with the fish, crush them, add mayonnaise, chives and s alt), 2 slices of whole grain toasted bread, 2 teaspoons of margarine, 5 - 7 leaves of lettuce (e.g. ice cream), 2 tbsp radish sprouts, 1 tablespoon of canned corn, bitter tea

Suggestion of lunches for a pregnant woman (each approx. 350 kcal)

Pumpernickel with cottage cheese - 1 package (150 g) of homogenized cottage cheese, 2 radishes, 2 tablespoons of chives, pepper and s alt (mix together), 1 slice of pumpernickel, water Turkey and pasta salad (recipe for 5 servings) - 2 cups of cooked turkey breast meat without skin, 4 cups of cookedegg-free pasta with semolina (e.g. shells), sauce: 1/4 cup chopped green and red pepper, 1/4 cup chopped onion (preferably spring onions), 1 cup halved cherry tomatoes, 1/3 cup natural yogurt, 1/3 cup buttermilk 0.5%, 3 tablespoons of olive oil, 1 tablespoon of lemon juice, pepper, garlic. Pear drink with wheat germ - mix 1.5 glasses of 1.5% milk with the pulp of 2 large pears and 1 tablespoon of wheat germ

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Sample dinners of a pregnant woman (each approx. 800 kcal)

Set 1:

  • 1 plate of vegetable soup cooked on chicken wings, whitened with milk and flour with 2 tablespoons of croutons
  • Boeuf Strogonov - 100g lean beef, flour for dusting the meat, 2 teaspoons olive oil, 1 onion, 1 tablespoon tomato paste, parsley, pepper and paprika powder
  • 1/2 bags of brown rice after cooking
  • Salad: a few leaves of lettuce, 1/2 diced orange, 1 teaspoon lemon juice, 1 teaspoon olive oil
  • compote

Set 2:

  • 1 plate of barley barley soup cooked in beef and whitened with milk and flour
  • Fish fillet (e.g. cod, pollock) with herbs, sprinkled with lemon and sprinkled with flour, baked
  • Potato purre - 1 mashed potato with 3 tablespoons of 1.5% milk, 1 teaspoon of cream butter and dill
  • Apple, carrot, raisin, chopped walnut salad with lemon juice and 1 teaspoon of olive oil
  • Orange juice - 1/2 cup and 1/2 cup water

Set 3:

  • 1 plate of tomato soup with noodles cooked on chicken, whitened with 1.5% milk
  • Baked chicken thigh (soup stock) with 1 teaspoon of olive oil, pepper and marjoram
  • 2 medium potatoes with dill
  • Red cabbage salad with olive oil
  • 1 apple
  • Water with a drop of natural fruit syrup

Suggestion of afternoon tea for pregnant women (approx. 300 kcal each)

Energy drink - 1 cup of rinsed raspberries, 2 tablespoons of roasted nuts (preferably cashews), 1 teaspoon of fructose or brown sugar, 2 tablespoons of oat flakes, 1 medium banana. Mix everything thoroughly with a small cup of natural yoghurt. Melon stuffed with fruit - 1 kiwi, 1/2 banana, 1/2 peach, and 10 strawberries. Clean the fruit and chop finely. Season with lemon juice mixed with a little fructose. Remove the pulp from 1/2 of the melon, chop it and mix it with the fruit. Put everything in the hollow melon. For this 1 smallnatural yoghurt, 2 tablespoons of oatmeal (can be mixed with fruit or eaten separately). Carrot and Grape Salad - Slice 2 large carrots and stew in 1 teaspoon of olive oil. Add a little water, pepper and s alt and simmer for about 5 minutes. Cool down. Mix 1 teaspoon of lemon juice with 1 teaspoon of olive oil, s alt, pepper and cumin, add to 20 balls of white and dark grapes and carrots. For this 2 slices of rye crispbread.

Dinners of a pregnant woman (approx. 400 kcal each)

Omelette with green peas - 2 eggs, 2 tablespoons of wheat flour, 1 tablespoon of 1.5% milk (beat the eggs until white, add flour and milk, and 1/4 can of preserved peas without pickling, mix. 1 teaspoon of olive oil Serve with 1 cup of 2% natural kefir Couscous with vegetables - 1/3 packet of couscous (100g) pour boiling, s alted water, set aside, 1/2 paprika, 1 tomato, 1/2 eggplant or zucchini (cleaned and shredded), 1 cup white, chopped cabbage, 1/4 can of canned red beans without any marinade Heat 2 teaspoons of olive oil in a frying pan, stew paprika, cabbage and beans, then add tomato and eggplant or zucchini. 5 minutes Season with s alt and pepper, serve with couscous Pancakes with spinach - mix 1.5 tablespoons of wheat flour with 1 tablespoon of instant oat flakes and 1/2 cup of sparkling water. Fry the pancake. Fry 4 tablespoons of thawed spinach in 2 teaspoons of olive oil s with olives, add 2 tablespoons of cream 12%, s alt and pepper. Spread over the pancake. Sprinkle the pancake with 1 tablespoon of cheese. Bake.

The initiators of the "Zdrowie from the very first moments" campaign are the company Żywiec Zdrój and the portal MamaNaCzasie.pl, the patrons - the Food and Nutrition Institute and the Polish Gynecological Society. The campaign is supported by the Happy Motherhood Foundation.

National Educational Program "He alth from the very first moments"

Category:

Pregnancy