Delicious diet for pregnant women. Salads during pregnancy: what, from what, how much? List of allowed foods for dinner

Required: 500-600 g of veal or beef, 3-4 carrots, 1 swede or turnip, 1 small head of cabbage, 5-6 medium potatoes, salt, herbs.

Cooking method. Pour meat cold water so that the water barely covers it. Quickly bring to a boil, remove the foam, salt and continue to cook over low heat. When the meat is ready, add whole or halved carrots, turnips and cabbage. It is better to boil the potatoes separately, then the broth will remain transparent. Cut the boiled meat across the fibers into small slices and serve with vegetables on the table. The remaining broth can be served in cups or made into a sauce.

Required: 1 kg of beef fillet, 100-200 g of spi-ha, salt, pepper, 4 tbsp. l. butter or fat, 100 g of cream.

Cooking method. Clean the meat from the films and stuff with thin sticks of lard, rub with salt, let stand for 30 minutes. Brown on the stove, in a frying pan in hot fat or oil. Then put the meat on a baking sheet, add a little water and continue to fry in the oven, pouring the sauce from time to time. If you want the meat to turn pinkish from the inside, fry it in the oven for no longer than 20-25 minutes. It takes at least 40 minutes for the meat to be completely fried. The larded fillet can also be cooked in foil. Cut the finished meat across the fibers, put on a warmed dish, pour over the strained and creamy sauce. Serve with fried potatoes, carrots stewed in oil, green peas.

Required: 500 g of meat (pulp), 100 g of green onions or 1 onion, 1/2 cup of tomato puree, 4 slices of white bread, 2 tbsp. l. flour and 2 tbsp. l. oil, 1-2 bay leaves, 5-6 black peppercorns, salt, herbs.

Cooking method. Prepare minced meat, add finely chopped green onions, pre-sorted and washed, or grated onions. Mix all this thoroughly. Make balls of minced meat weighing 20-30 g each, roll them in flour and fry on all sides in oil in a heated frying pan. Put the fried meatballs in a shallow saucepan, add tomato puree, a glass of meat broth, bay leaf, pepper, cover the pan with a lid and simmer the meatballs over low heat for 10-20 minutes. Then salt, add 1 tbsp. l. tomato sauce and when serving, sprinkle with finely chopped parsley or dill. Serve with boiled rice, buckwheat porridge, fried potatoes or mashed potatoes.

Required: 500 g beef pulp, 2 large onions, salt, 50 g butter.

Cooking method. Peel the meat from the tendons, cut across the fibers into slices 1 cm thick and beat off strongly. Lubricate the bottom of the goose with a thin layer of oil, put pieces of meat and thick onion rings in layers - so that there is a layer of meat on top. Sprinkle each layer of meat with salt, brush the top layer with oil. Cover the bowl with a lid and simmer the meat over low heat. As a sauce, use the juice formed when stewing meat and onions. Serve with boiled potatoes and vegetables.

Required: 600 g of pork, 1-2 carrots and parsley, 2 small turnips, 2 onions, 2 pickles, 5-6 medium potato tubers, 1 bay leaf, 5 peppercorns, salt.

Cooking method. Separate the flesh from the piece of pork. Cut it into portions (at the rate of 2 pieces per serving). Boil from bones with the addition of roots and onions a large number of broth (approximately 2-3 cups). 30 minutes before the end of cooking, boil the pieces of pulp in the broth. Then remove the bones from the broth and add sliced ​​​​carrots, parsley, turnips. After 15 minutes, add diced potatoes, thin slices of pickles and spices. Cook until tender over low heat. Serve with broth and vegetables.

Required: 500 g beef pulp, salt, juice of 1/2 lemon or citric acid, 2 tbsp. l. flour, 2 tbsp. l. fat, 2 cups of meat broth or water, 100 g of sour cream.

Cooking method. Clean the meat from the film and tendons, cut across the fibers into slices, beat strongly, sprinkle with lemon juice and let stand for about 30 minutes. Then lightly sprinkle the slices of meat with salt, roll in flour and fry in hot fat until light brown. Put the fried pieces of meat in a stewing dish and pour over hot water. Simmer until fully cooked. Before removing from heat, add sour cream. Salt the sauce. Serve the meat along with the sauce. Garnish with boiled or fried potatoes, boiled vegetables and fresh vegetable salad.

Required: 500-600 g of veal brisket, 1 carrot, 1 parsley root, 1 onion, 1 tbsp. l. flour and butter, 100 g sour cream, 1 bay leaf, 5 peppercorns, salt, herbs.

Cooking method. Boil the brisket in a small amount of salted water with roots, onions and spices. Fry the flour in butter, dilute it with the broth in which the brisket was boiled (1 cup), boil the sauce for 10-15 minutes, then add sour cream and salt to it. Pour the veal taken out of the broth with this sauce and boil. Put on a dish, sprinkle with chopped parsley. Serve crumbly rice porridge as a side dish.

Required: 500 g of beef pulp, salt, 3 tbsp. l. fat, 4 small onions. Sauce. 50 g butter, 1 tbsp. l. flour, 1.5 cups of meat broth, 200 g of sour cream.

Cooking method. Clean the meat from the film and tendons, cut across the fibers into slices 1 cm thick, beat off and fry in hot fat on both sides until it turns brown. Turn the slice over and sprinkle the toasted side with salt. Transfer the chunks of meat to the goose. Rinse the frying pan on which the meat was fried with hot water, pour the meat over this water and simmer over low heat under the lid. Cut the onion into rings and fry in hot oil. Prepare the sauce separately. Heat flour in oil, gradually introducing the liquid formed during stewing, cook for 5 minutes, add sour cream. Put stewed onions in slides on slices of meat. Serve with sauce, boiled or fried potatoes, fresh vegetable salad.

Required: 500 g meat (pulp), 200 g pasta, 1 tbsp. l. tomato puree, 1 carrot, 1 parsley root, 1 onion, 1 tbsp. l. flour, 2 tbsp. l. oil, salt, 2-3 bay leaves, 8-10 black peppercorns.

Cooking method. Wash the meat (rump, rump, buttocks), salt and put in a whole piece in a pan, fry on all sides until golden brown. Transfer the fried meat to a saucepan, add tomato puree, 3-4 cups of broth or hot water, peeled washed and chopped roots and onions, bay leaves and peppercorns. Drain the fat from the pan in which the meat was fried, put the pan on the stove, add a little broth or hot water and, stirring, boil for 3-5 minutes. Strain this juice and pour it together with vegetables into a pan with fried meat. Cover the pan with a lid and simmer the meat for 2-3 hours. Approximately 30-40 minutes before it is ready, add 1 tbsp. l. flour, fried until light brown with the same amount of butter. To prevent the flour from brewing lumps, it should first be diluted with a small amount of broth. Before serving, remove the meat from the sauce, cut into slices, put on a dish; garnish with pasta seasoned with butter; salt the sauce, strain through a sieve and pour over the meat. You can also serve boiled or fried potatoes as a side dish for stewed beef, baked apples, boiled beans, pea puree, separately cucumbers, lettuce or pickled fruits and berries.

Required: 500 g tongue, 1 carrot, 1 parsley root, 1 onion, - 1 bay leaf, 5 peppercorns, salt.

Cooking method. Wash tongue with cold water. Put in a saucepan, pour cold water so that it only covers it, bring to a boil, remove the foam and cook over low heat without boiling until cooked (large beef tongue is cooked for 3-4 hours, pork or veal - about 2 hours). 1 hour before the end of cooking, add sliced ​​roots, onion, spices and salt. Ready language remove from the decoction, rinse with cold water and immediately peel off the skin, then put in the decoction and boil. Before serving, cut into thin wide slices. Pour the tongue with tomato or white sauce. You can serve the tongue with green pea sauce: boil green peas (400 g), add salt and sugar to taste, season with flour, mashed with butter, pour cold pea juice, sour cream. Pour the prepared sauce over the tongue.

Required: 500 g of beef pulp, salt, 3 tbsp. l. fat, 2 onions, 1 tbsp. l. flour, 1 tbsp. l. tomato puree, 200 g sour cream, spicy sauce.

Cooking method. Cut the meat across the fibers into thin slices, beat off and cut into strips 1/2 cm thick. Quickly fry the chopped meat in heated fat, sprinkle with salt. Fry the onion along with the meat. Then sprinkle with flour, mix, heat, add tomato puree and reheat. Then add hot water or meat broth and simmer. Before removing from heat, add sour cream and spicy sauce. Beef stroganoff will turn out delicious if the meat becomes soft already during frying and it has to be stewed only in sour cream sauce. Serve with fried potatoes.

Required: 1 rabbit, 1 carrot, 1 parsley root, 1 onion, salt, 5-8 black peppercorns, 1-2 bay leaves.

Cooking method. Rinse the rabbit well, cut it into pieces, put it in a saucepan, pour hot water over it so that the water only covers the meat. When the water boils, remove the foam, salt and put peeled and washed carrots, onions, parsley, peppers, bay leaves and cook at a low boil for 40-60 minutes. Arrange portions of rabbit on a platter and drizzle with the white sauce prepared with the broth obtained from boiling the rabbit. Serve boiled potatoes or mashed potatoes, rice seasoned with oil as a side dish.

Required: 4-5 pieces of semi-finished product "Entrecote" or 500 g of beef pulp, salt, 2 tbsp. l. fat, 1 onion, 1 carrot. Sauce: 1-2 tbsp. l. flour, liquid resulting from stewing, 100 g of sour cream. Fillings: 1) 60-80 g of lard or smoked brisket, sliced, sliced ​​tomato, 1 chopped onion, parsley; 2) 40 g of bacon cut into bars, 4-5 sprats (fillets), 1 onion chopped and stewed in oil; 3) 1 tsp mayonnaise, 1 sliced ​​​​apple; 4) 40-50 g of cheese, 2-3 tbsp. chopped leek; 5) 2 sliced ​​tomatoes, 3-4 boiled eggs, 2 tbsp mayonnaise; 6) 50 g chopped ham, 2-3 tbsp coarsely grated carrots, chopped onion -leek.

Cooking method. Slices of meat, 1/2 cm thick, beat off, sprinkle with salt and cover with an even layer of one of the fillings. Roll the slice tightly into a tube and secure with a wooden pin. Good meat may not be fixed if the ends of the slice are strongly beaten off and lightly press the seam with the back of the knife. Put the tubes on a preheated pan with a seam down and fry on all sides. Fold the toasted tubules into a goose dish in one layer, pour hot water so that it covers the tubules by 1/3, and simmer under a lid over low heat. If there is too much liquid and the tubes are cooked too much, they may disperse. Remove the finished tubes, add flour diluted in cold water to the remaining liquid, cook for 5 minutes, add sour cream and put the tubes again, after removing the hairpins from them. Simmer everything together for another 5-10 minutes. Serve with sauce. Garnish with potatoes and vegetables.

Required: 500 g of meat, 9-10 medium potato tubers, 2 onions, 1 tbsp. l. flour, 3 tbsp. l, tomato puree, 3 tbsp. l. oils, 2-3 bay leaves, salt, 1/2 tbsp. sour cream, herbs. Cooking method. Wash the meat (rump, butt, shoulder part), cut into cubes, sprinkle with salt, pepper and fry in a pan with butter. Then add finely chopped onion, sprinkle the meat with flour and lightly fry everything together. Put the prepared meat in a saucepan, pour 2-3 cups of hot broth or water, add tomato puree, bay leaf (you can also add sour cream), cover and simmer for 1-1.5 hours. Serve goulash with fried or boiled potatoes, sprinkling finely chopped parsley or dill.

Required: 8-10 tomatoes (or bell peppers, or small boiled beets) _, 250 g minced meat, 1 onion, 1 tbsp. l. margarine, salt, 3 tbsp. l. cubes of stale white bread, 1 hard-boiled egg, 1-2 cups of broth, 2 tbsp. l. butter, 3 tbsp. l. sour cream. For the filling: 250 g of minced meat or 200 g of boiled or stewed meat, 1 tbsp. l. butter, 1 onion, 1/2 tsp. flour, salt, herbs, a little broth.

Cooking method. Remove the core from raw tomatoes or pepper pods, pre-boil the beets and peel them. Then select vegetables of the same size, 1-2 pieces per person, and sprinkle salt on the inside. Warm the chopped onion in margarine, chop the hard-boiled egg and mix with minced meat until a homogeneous mass is formed, if necessary, add broth to make the filling more juicy. Minced meat preparation. Pass boiled or stewed meat through a meat grinder, mix with cooked onions and eggs and season. Fry the resulting minced meat, stirring with a spoon, until crumbly. Add flour to almost ready meat, then put seasonings and add broth for juiciness. To this filling, you can add 1/2 cup boiled rice or 1 boiled chopped carrot. Next, using a teaspoon, fill the tomatoes with the filling, put the cut off top on top and then a piece of butter. Place the stuffed vegetables on a baking sheet or in a mold and pour over the broth and sour cream. Bake in the oven at medium temperature (180-200 ° C) until a light brown crust forms. The sauce is the liquid in which the vegetables were baked, or sour cream sauce is prepared separately. You can serve fried potatoes or boiled vermicelli and cucumber, radish or green salad as a side dish.

Required: 400 g of beef, 2 tbsp. l. fat, 1 onion, salt, chopped zest of 1/2 lemon, 1 parsley root, 4-5 pieces of carrots, 4 slices of cabbage, 8-10 potato tubers, greens.

Cooking method. Peeled from the tendons, cut the meat into cubes or bars and fry. Fry the onion together with the meat, then add a little hot water and seasonings. Simmer in a covered pot over low heat until the meat is half cooked. Then put on the meat sliced ​​​​carrots, pieces of cabbage and, on top of everything, potatoes, cut into four parts. Lightly salt the vegetables and stew. In a bowl or on a dish, put vegetables and meat in groups with sauce. There should be some sauce left. Sprinkle the meat thickly with herbs.

Required: 1 rabbit, water, salt, 4 peppercorns, 1 bay leaf, 1 onion, 1 carrot, 1 parsley root, a piece of celery, 2 tbsp. l. fat, 2 tbsp. l. flour, lemon juice, 1 egg yolk, 2 tbsp. l. sour cream, 3 tbsp. l. chopped greens.

Cooking method. Cut the prepared meat together with the bones into pieces, put in cold water and bring to a boil. After removing the foam, add salt, spices and chopped roots. Cook over low heat covered. Remove the cooked meat from the broth. Bones can be removed or left. From the broth prepare the sauce. To do this, heat the fat, brown the flour in it, boil with a decoction, season. Pieces of meat are served on the table in sauce, if necessary, the meat is heated. Garnish with boiled potatoes, rice or pasta and steamed vegetables.

Required: 500 g of beef pulp or 4-5 slices of semi-finished product "Entrecote", salt, 1/2 tsp. mustard powder, 3 tbsp. l. vegetable oil, 1 tbsp. l. flour, 1 glass of water, 100 g of cream, 1-2 tbsp. l. redcurrant jelly or blackcurrant jam.

Cooking method. Broken slices of meat brown in hot fat, sprinkle with salt, mustard powder, pour water or meat broth and simmer over low heat under the lid until cooked. In the juice formed during stewing, add flour diluted with cold water or cream, currant jelly or jam, cook for 5 minutes and add cream. The meat is served with sauce; boiled or fried potatoes, green salad, fresh cucumber can be served as a side dish. and then shredded pickled cucumber and beat until a homogeneous viscous mass is obtained. boiled eggs peel, roll in flour and put on minced meat rolled out in the form of a long loaf so that when its edges are connected, you get a long roll. Put the roll on a baking sheet, brush with egg and sprinkle with ground breadcrumbs. Bake in the oven at a temperature of 175-180 ° C, pouring broth or water over the roll from time to time. Cut the finished roll hot or cold into thin slices. If the roll is served hot, then boiled potatoes or rice, a sauce made from the liquid in which the roll was baked, and stewed vegetables serve as a side dish. Cold roll can be served with potato, vegetable and fruit salads.

Each meal plays a role. To get the maximum amount of nutritional components, it is advisable to carefully consider the diet, focusing on the characteristics of your body. When choosing a healthy dinner for a pregnant woman, it is advisable to give preference to properly prepared dishes. Taking into account the recommendations allows you to think over a diet to maintain a good physical condition.

Suitable cooking options

The main part of the food is recommended to be eaten for lunch. A full stomach threatens with gastrointestinal disorders and insomnia. During dinner, refuse energy drinks and wines, fried meat and potatoes, spicy dishes, salty foods, sweets.

Legumes will become enemies at the last meal, as they will lead to a feeling of a full stomach and increased gas production. Interested in what to cook for a pregnant wife for dinner, only healthy and nutritious food is allowed.

What to cook for a pregnant woman for dinner:

1. lean meat cooked in boiled, stewed, baked form;
2. baked or steam fish;
3. vinaigrette or any other vegetable salad;
4. dairy products, cottage cheese;
5. healthy sweets: dry cookies, waffles, buns with fruit or vegetable filling.

After 15 - 20 minutes, they drink a decoction of wild rose, hibiscus or green tea. Before going to bed, refuse coffee and strong black tea, exciting nervous system and bring the body into a state of stress.

Healthy dinner for pregnant women is allowed after 19 pm.

Portions of food for the last meal of the day should be small. If the main dinner came at an earlier time, they are limited to fruit, yogurt without additives, a glass of fermented baked milk or kefir.

Throughout pregnancy, there is often an increase in hunger at night. Proper selection of products for dinner guarantees a full supply of nutrients and care for the health of the expectant mother.

When thinking about what to eat for a pregnant woman for dinner, you need to understand which categories of food are considered the most useful.

In the daily diet, 50 - 60% are animal proteins: fish and meat, eggs, dairy products. The main task is to obtain the optimal amount of calcium needed to strengthen bones and teeth. For dinner, they include kefir, yogurt, light yoghurts, low-fat cottage cheese, hard cheeses, and eggs.

A variety of recipes allow you to cook delicious meat dishes. The emphasis is on proteins, B vitamins, iron. This group includes products from pork, poultry, beef, lamb. Low-fat fish in boiled or baked form becomes the best option. Any layers of fat from the meat are removed during cooking.

A delicious dinner for a pregnant woman involves the inclusion of bread, cereals, and potatoes in the diet. This category includes bread with whole grains and from wholemeal flour, muesli, cereals. A small amount of such food is considered beneficial.

Fruits and vegetables containing vitamins and microelements guarantee the supply of nutrients, fiber to improve the functioning of all organs and digestive processes. Dried fruits are rich in iron, which is absorbed more actively than from meat products. For additional body support, foods rich in vitamin C are additionally used. It is advisable to consume vegetables and fruits with a peel that is nutritious.

A light and healthy dinner for a pregnant woman is a worthy option for those who care about their health and prefer only nutritious food with plenty of vitamins.

It is allowed to have dinner only after the main rules for compiling the diet are taken into account. The ratio of proteins - fats - carbohydrates is one of the most important aspects. A woman should eat for two, so the emphasis is on trace elements, fatty acids, vitamins.

Animal fats play an important role for both the expectant mother and her baby. Pregnancy is not the period when you switch to vegetable oils or follow a low-fat diet. High-quality butter, cream are of maximum benefit.

Even if there is little time left for cooking, you can’t eat pickles, smoked meats, contaminated dishes, synthetic products for dinner. Such food leads to overloaded kidneys, pancreas, liver.

In addition, carcinogens from modern products always get into amniotic fluid resulting in additional risks for developing fetus. The greatest emphasis is placed on fresh fruits and vegetables, milk protein, lean meat, foods with complex carbohydrates.

Potential allergens are consumed in moderation, which include red berries, citrus fruits, nuts, mushrooms, spices and spices, chocolate. Such products are undesirable if you plan to have dinner at home or in a cafe, because the risk of developing allergies remains on an ongoing basis.

Dinner is prepared taking into account the permitted products and the necessary nutrients. Proper cooking, or rather, baking in the oven, steaming, boiling, stewing, deserves special attention. A varied and healthy diet guarantees the intake of all necessary vitamins, macro-, microelements for a woman and her unborn child.

Do you want something salty? Do you miss cocktails? Do you daydream about eating milk with a couple of cookies? There is no need to deny yourself! In this article we will tell you how to cook a tasty and, most importantly, healthy dish. Below are recipes that will delight you and benefit your child. You will see that dietary food can be tasty and varied. You will learn how to prepare healthy sweets, snacks, soups, main dishes, cocktails and breakfasts.

Recommendations for proper nutrition during pregnancy are suggested to be viewed and discussed in a separate article on our website - "Proper nutrition during pregnancy"

Pregnancy Salad Recipes

VITAMIN SALAD FROM SEA CABBAGE

Ingredients:

• fresh or pickled cucumbers 1-2 pcs.;
• carrots 2-3 pieces;
• apples 1-2 pcs.;
• egg 1 pc.;
• sour cream 3-4 tablespoons;
• salt (to taste);
• greens (to taste);

Cooking:

1. Grate peeled and well-washed carrots on a coarse grater.
2. Rinse cucumbers and apples and cut into thin slices.
3. Combine the prepared products with pickled cabbage, season with salt, sour cream and mix everything.
4. When serving, put a slide in a salad bowl, decorate with hard-boiled eggs in the form of slices or circles and sprinkle with finely chopped parsley.

SALAD WITH COD

Ingredients:

• 300 g cod;
• 3 potatoes;
• 2 eggs;
• 1 tomato;
• 1 onion;
• 1 apple;
• dill and parsley;
• 100 g sour cream;
• 1 tbsp mustard;
• salt, pepper to taste.

Cooking:

1. Boil potatoes and eggs, peel and cut into small cubes;
2. Boil the fish for 15 minutes, remove all the bones and chop.
3. Cut apple and tomato into cubes.
4. Finely chop the onion and pour over boiling water.
5. Mix everything, add chopped herbs and season with sour cream and mustard sauce.

VEGETABLE VINAIGRETE WITH MARINE CABBAGE

Ingredients:

• Pickled seaweed 100-150 g;
• carrots 2-3 pieces;
• beets 2-3 pieces;
• potatoes 3-4 pieces;
• cucumbers 1-2 pcs.;
• onion or green 50-100 g;
• vegetable oil 1-2 tablespoons;
• 3% vinegar 1-2 tablespoons;
• salt, pepper, sugar (to taste).

Cooking:

1. Boil potatoes, beets, carrots, peel, cool and cut into thin slices.
2. Rinse the cucumbers and chop them the same way.
3. Mix all vegetables and add onions and pickled cabbage.
4. Season the vinaigrette with vegetable oil, vinegar, salt, pepper, sugar and mix well. Sprinkle chopped green onions on top.

SEA CABBAGE UNDER MAYONNAISE

Ingredients:

• 100-150 g of pickled seaweed;
• mayonnaise 100-150 g;
• eggs 1-2 pcs.;

Cooking:

1. In pickled sea ​​kale add a piece of finely chopped hard-boiled egg, season with mayonnaise.
2. Put in a salad bowl with a slide and decorate with egg slices.

Soup recipes for pregnant women

SHI WITH SEA CABBAGE AND MUSSELS

Ingredients:

• Boiled mussels 100-150 g;
• pickled seaweed 100 g;
• pickled White cabbage 200 g;
• carrots 1-2 pieces;
• parsley, root;
• onion 1 head;
• cereals (millet, rice or barley) 2-3 tablespoons;
• tomato paste 1 tablespoon;
• vegetable oil 2 tablespoons;
• sour cream 4 tablespoons;
• spices, garlic, herbs (to taste).

Cooking:

1. Boil mussels, chop, fry in fat along with onions and roots.
2. Separately, in the broth, boil the cereal until almost ready, then add the stewed and pickled seaweed, put the tomato, fried mussels, roots and onions. Then cook until fully cooked. At the end of cooking, put salt, spices and finely chopped or crushed garlic.
3. Serve ready-made cabbage soup with pieces of mussels, sour cream and herbs.

FLEMISH SOUP

Ingredients:

• 2 heads of onions;
• 500g. grains of young corn (frozen or canned);
• 2 tbsp. spoons of flour;
• 1 st. a spoonful of olive oil;
• 30g. butter;
• 1.5 l. chicken broth;
• 100g grated hard cheese;
• 100 ml. cream;
• chopped parsley;
• curry, salt, pepper to taste

Cooking:

1. Finely chop the onion and fry in a saucepan in a mixture of oils until golden brown, adding flour.
2. Pour the onion with a small amount of pre-prepared broth, mix thoroughly.
3. Pour the onion with the broth into the pan with the rest of the broth, mix well and put on fire.
4. Take half of the corn and grind it in a blender.
5. Put the whole corn kernels and the resulting mashed corn into the boiling soup. Cook over medium heat for 5-10 minutes.
6. Remove the saucepan from the heat and, while stirring, add the grated cheese and cream to the soup.
7. Sprinkle with finely chopped parsley before serving, serve hot.

TOMATO SOUP-PUREE

Ingredients:

• 1 tablespoon of butter or margarine;
• 2 tablespoons whole wheat flour;
• 1 and 3/4 cups of concentrated skim milk;
• 3 cups tomato or vegetable juice;
• 1/4 cup tomato paste;
• salt and pepper to taste;
• fresh or dried basil and oregano to taste.

Cooking:

1. Melt the butter in a saucepan over low heat. Add flour and stir on low heat for 2 minutes. Gradually pour in the milk and continue to cook over low heat, stirring occasionally, until the liquid comes to a boil.
2. Add juice, tomato paste and seasonings, stir until smooth. Continue to cook over low heat for five minutes, stirring frequently.
3. Serve hot with oregano or basil. If desired, you can add cottage cheese, homemade cheese, grated cheese or wheat germ.

1 serving = more than 1 dose of calcium, 1 dose of vitamin C, 1 dose of greens (if vegetable juice is used)

FISH SOLYANKA

Ingredients:

• 3 liters of water
• 700 g sea fish fillet;
• 2 onions;
• 2 pickles;
• 2 tbsp tomato paste;
• 1 tbsp butter;
• 2 lemons;
• salt, pepper, bay leaf to taste.

Cooking:

1. Cut the fish into portions and boil.
2. Cut the onion into thin slices and fry in butter, adding tomato paste.
3. Cucumbers cut into thin slices.
4. Dip vegetables, spices into boiling broth, cook for 10 minutes and add fish and bring to a boil.
5. Cut the lemon into thin slices and place on a plate before serving.

Recipes for second courses for pregnant women

SALMON BAKED WITH TOMATOES AND BASIL

Ingredients:

• 300 g salmon fillet;
• 2 cloves of garlic;
• 100 g of hard cheese;
• 8 cherry tomatoes;
• basil leaves;
• olive oil;
• 1/2 tsp balsamic vinegar;
• salt, pepper to taste.

Cooking:

1. Cut tomatoes into halves.
2. Crush the garlic and fry in oil. Add tomatoes, balsamic vinegar to it and mix.
3. Cut salmon into small pieces, add vegetables and basil leaves.
4. Put all this into a mold and bake in an oven preheated to 200C for about 20 minutes.
5. 5 minutes before cooking, sprinkle with grated cheese.

BAKED POTATOES IN EGG BATTER

Ingredients:

• 1 1/2 teaspoons vegetable oil;
• 2 large potatoes;
• 2 egg whites;
• coarse salt and pepper to taste.

Cooking:

1. Preheat the oven to 220 degrees. Grease a baking sheet with vegetable oil.
2. Peel potatoes, wash under running water, wipe dry. Cut lengthwise into slices 6 mm thick, then cut them into pieces of the desired length and wipe dry again.
3. Place the egg whites in a medium bowl and whisk until foamy. Put the potato pieces in there and shake a few times so that the pieces are covered with a layer of protein.
4. Arrange the pieces in a single layer on a baking sheet. Leave some space between them so that the pieces do not stick together when baking. Bake 30 - 35 minutes, until the potatoes are fully cooked. Season with salt and pepper and serve immediately.

1 serving contains 1 dose of vegetables.

BAKED EGGLANTS

Ingredients:

• 3 small eggplants;
• 100 g of cheese;
• 300 g sour cream;
• 5-6 champignons;
• 1 clove of garlic;
• salt, pepper to taste.

1. Cut the eggplant in half lengthwise.
2. We heat the oven to 200 C.
3. We prepare a sauce of sour cream, salt and pepper. Finely chopped dill or parsley can be added to taste. Mix everything thoroughly.
4. In the eggplant, we make a small notch in the middle, set aside the cut-out pulp.
5. Cut the cheese into thin slices and put on the cutouts in the eggplant.
6. Filling: finely chop the mushrooms and lightly brown in a pan with finely chopped garlic, add the diced eggplant pulp. Top it all with sour cream sauce.
7. Gently cover the prepared eggplant with the filling.
8. Top with chopped cherry tomatoes for garnish.
9. We spread the parchment on the wire rack and lay out our eggplants with the filling.
10. Bake until soft about 4 minutes.

QUISH PIE WITH FISH AND BROCCOLI

Ingredients:

• 200 g butter;
• 3 cups flour;
• 1 tbsp Sahara;
• 300 g salmon or seeds;
• 150g hard cheese;
• 200 g broccoli;
• 2 eggs;
• 100 g sour cream;
• salt and pepper to taste.

Cooking:

1. Mix room temperature butter with flour, salt and sugar until
   crumb state.
2. Put the dough into the form, form the sides.
3. Bake the fish for 15 minutes in the oven, then cut into cubes.
4. Boil broccoli and separate into florets.
5. Mix fish and broccoli, add grated cheese and put the filling in the dough.
6. Beat the eggs with sour cream, pour over the pie and bake in the oven at 200C for about 35 minutes.

Dessert recipes for pregnant women

BUNS WITH BRAN

12 - 16 rolls

Ingredients:

• vegetable oil;
• 2/3 cup raisins;
• 1 cup fruit juice (such as apple, pineapple, white grape, or mango juice)
• 1/4 cup concentrate orange juice;
• 1 1/2 cups bran;
• 1 cup whole wheat flour;
• 1/2 cup wheat germ;
• 1/2 cup flaxseed;
• 1 1/4 teaspoons of baking soda;
• 1 1/2 cups chopped nuts;
• 1 teaspoon cinnamon (optional)
• 1 1/2 cups low-fat cream;
• 2 large egg whites;
• 1/3 cup instant skimmed milk powder
• 2 tablespoons of vegetable oil.

Cooking:

1. Preheat the oven to 180 degrees. Spray the baking pans with vegetable oil or put a special pad in them to prevent the dough from sticking.
2. Combine raisins, 1/4 cup fruit juice and orange juice concentrate in a small saucepan. Bring the mixture to a boil and simmer over low heat for 5 minutes, stirring occasionally.
3. Mix bran, flour, wheat germ, flaxseed, soda, grated nuts and cinnamon.
4. Separately mix and whisk the cream, egg whites, milk powder, vegetable oil and the rest of the fruit juice.
5. Combine dry and liquid ingredients together and mix thoroughly. Add the raisins along with the juice in which they were boiled. Fill the prepared forms with the resulting dough by 2/3 of the volume.
6. Bake for about 20 minutes until the dough is fully cooked.

FRUIT OPTION

Add two apples or two medium-sized pears, diced and nuts. If you do not suffer from constipation, you can replace the bran with one cup of oatmeal, oat bran or barley flakes.

1 large bun contains 1 1/2 doses of whole grains, 1/2 dose of protein and a lot of fiber. The fruit version also gives 1 dose of fruit.

WHEAT CREAMY CREPES

About 12 pancakes (3 servings)

When preparing this dish, the dough should be infused for an hour.

• 1 cup low-fat cream;
• 1 teaspoon concentrated apple juice;
• 3/4 cup whole wheat flour;
• 3 tablespoons of wheat germ;
• 2 tablespoons of flaxseed;
• 1/3 cup non-fat dry milk;
• salt to taste;
• 2 teaspoons of dry yeast;
• 2 teaspoons cinnamon (optional)
• 2 large egg whites;
• vegetable oil;
• 1 teaspoon butter.

Possible additives:

• apple juice without sugar;
• canned fruit or apple jam;
• 1/2 cup low fat yogurt.

Cooking:

1. Mix the first eight ingredients. Separately, beat the egg whites with a mixer. Transfer the first mixture to the proteins and mix. The resulting dough should stand for an hour.
2. Spray a skillet with vegetable oil and heat to medium heat. When the pan is hot, add the butter. After the butter has melted and spread evenly, stir the dough and use a spoon to put it on a frying pan or baking sheet so that you get pancakes 8 centimeters in size. Fry on each side for about a minute and a half. Before each next pancake, grease the pan or baking sheet with vegetable oil.
3. Pancakes can be served with all the additives listed below.

Supplement options:

• raisin;
• dried apricots;
• 1/2 banana or pear or apple, diced
• 1/4 cup grated nuts.

1 serving contains 1 dose of whole grains, 1 dose of protein, 1/2 dose of calcium, a large amount of fiber.

DOUBLE MILKSHAKES

One portion

Note: a day before making a cocktail, peel a ripe banana, wrap it in a film and freeze.

Ingredients:

• 1 cup skim milk;
• 1/3 cup non-fat dry milk;
• 1 frozen ripe banana, sliced
• 1 teaspoon of vanillin;
• a pinch of cinnamon (to taste)

Cooking:

1. Whisk all the ingredients thoroughly and immediately serve the cocktail on the table.

Berry variant

Before mixing, add 1 1/2 cups of berries (fresh or frozen, no sugar), 1 tablespoon of apple juice concentrate. Don't add cinnamon.

orange variant

Instead of cinnamon, add 2 tablespoons of orange juice concentrate.

1 shake contains 2 doses of calcium, 2/3 doses of protein, 1 dose of fruit. The berry version also gives 1 more dose of fruit and 1 dose of vitamin C (if using strawberries). The orange version adds 1/2 dose of vitamin C.

FIG BARS

About 36 bars

Ingredients:

• 1 cup and 2 tablespoons fruit juice concentrate
• 4 tablespoons butter or margarine at room temperature
• 1 tablespoon fructose;
• 1 1/2 cups whole wheat flour;
• 3/4 cup wheat germ;
• 1/4 cup flaxseed;
• 1 1/2 teaspoons vanillin;
• vegetable oil;
• 450 g of dried figs, passed through a meat grinder;
• 2 tablespoons almonds or other nuts

Cooking:

1. Pour the juice concentrate into a small saucepan and heat over low heat until the juice is warm.
2. Put the oil and fructose into another container and mix them with a mixer until the mass becomes soft. Add 1/2 cup and two tablespoons to the mixture and continue to stir until the mixture is smooth.
3. Add flour, wheat germ, flaxseed and vanilla and stir to combine. Divide the dough in half and form each half into a rectangular strip. Wrap each one in paper and refrigerate for an hour.
4. Preheat the oven to 180 degrees. Spray a baking sheet with sunflower oil.
5. Place the figs in a saucepan with the rest of the fruit juice concentrate and simmer over low heat for about 15 minutes, until the figs are soft. Remove from heat and stir in grated nuts until smooth.
6. Roll out one strip of dough very thinly to form a rectangle. Try to make the edges as even as possible. Spread the fig mixture evenly over the dough. Roll out the second strip of dough between two sheets of paper to the same size as the first. Remove the top sheet of paper and place the dough over the fig filling. Peel off the top sheet of paper, press lightly and trim the edges with a knife if necessary.
7. Bake for 25 - 30 minutes until the pastry is browned. While hot, cut into strips, squares or diamonds. Allow to cool before use.

3 slices contain 1 dose of whole grains, 1 dose of fruit, iron, high fiber

FRUIT YOGHURT

About one cup

Ingredients:

• 3/4 cup regular low-fat yogurt
• 1/2 teaspoon freshly grated orange zest;
• 1/2 cup fresh or frozen (thawed) strawberries without sugar
• 1 tablespoon orange juice concentrate
• 5 tablespoons of fruit juice concentrate;
• a pinch of cinnamon (optional)

Cooking:

1. Place all ingredients in a blender and puree.
2. This mixture can be used not only as an independent dish, but also as an addition to fruits, pies, pancakes.

1 cup contains 1 dose of vitamin C, 3/4 dose of calcium.

BANANA COTTAGE COTTAGE CASTLE

Ingredients:

• 2 packs of cottage cheese (approximately 600 gr);
• butter for the mold;
• 2 eggs;
• 3 tablespoons of semolina;
• a glass of milk;
• 4 tablespoons of flour;
• 2 bananas.

Cooking:

1. We take cottage cheese, you can rub it through a sieve so that there are no lumps, but this is not necessary, it tastes. We add to it semolina, previously diluted in milk, yolks, sugar and cinnamon (to taste), pre-whipped proteins. Stir, add flour and bring to a homogeneous mass, if it is very liquid, add a little more flour.
2. Cut bananas into slices. We spread them on the bottom and walls of the form, pre-greased with butter.
3. We pour the dough.
4. We put in the oven, heated to 180-200 degrees.
5. After about 30 minutes, it should rise and brown.
6. Take it out, let it cool down a bit. Turn over onto a platter.

Possible options:

Instead of a banana, you can use anything you like, for example:

• pear;
• strawberry;
• apricot;
• a pineapple.

For the full development of the baby and the well-being of the expectant mother, pregnant women must adhere to certain nutritional rules. In addition, following all the recommendations will help not only to endure healthy child but also to keep the figure slim and beautiful. Proper nutrition for pregnant women is the key to good baby health and a successful pregnancy.

Basic principles of nutrition for pregnant women

Expecting a baby is a great time to switch to a healthy diet and rethink your habits. The first thing that will have to change is the number of meals and move from 3 meals a day to 4-5 meals a day.

As the number of meals increases, the amount of servings should be reduced. Future mother there is no need to eat for two - except for the extra pounds gained and additional problems due to overweight during childbirth it will not bring.

You need to eat often and in small portions.

Products must be only fresh and natural: no preservatives and synthetic products. The diet should contain fresh vegetables, fruits, berries and greens, which perfectly cope with the problem of constipation and contribute to the normalization of the intestines, as well as meat, fish, dairy products - the main sources of protein and the prevention of anemia and lack of calcium in the body.

How to eat right during pregnancy

1. Do not abuse large amounts of food, do not overeat, so that there is no feeling of heaviness in the stomach. It is not recommended to skip meals. If you feel hungry, it is better to have a snack in the form of an apple or yogurt;
2. It is necessary to have breakfast immediately after waking up. Nutritious cereals: oatmeal, buckwheat, corn, rich in trace elements and vitamins, ideal for a morning meal;
3. A varied menu is an important condition for the nutrition of expectant mothers. Each product is useful and will only benefit the child. The use of the same dishes can lead to a lack of certain useful and nutritious substances in the body;
4. You should limit the number of sweets, confectionery and flour products in your menu. Sugar can be replaced with healthy honey, sweets - with fruits, raisins, nuts;
5. The first half of the day - best time for protein meals, afternoon and evening time- perfect for the use of dairy, sour-milk, as well as vegetable products;
6. Proper nutrition during pregnancy involves drinking enough water to avoid swelling in pregnant women. Berry fruit drinks, compotes, jelly, rosehip broth and weak tea are useful;
7. Give preference to food that is steamed, stewed, boiled or baked. For fried foods, use as little fat as possible;

Important! The abuse of flour products and pastries can cause fermentation in the intestines and lead to discomfort and discomfort.

Proper nutrition of a pregnant woman: menu

Breakfast:

As the first meal after waking up, muesli with milk with various cereals, pieces of fruits and berries, nuts is suitable. Such a breakfast will saturate the body, energize and provide calcium and phosphorus.

Fresh seasonal fruits filled with homemade yogurt or frozen, which do not lose their flavor when defrosted, will also be useful. useful properties. A variety of cereals, eggs in any form, toast: with cottage cheese, cheese, bacon, vegetables, cottage cheese casseroles will be an excellent breakfast and provide proper nutrition during pregnancy.

Lunch:

Second breakfast - a snack before lunch with fruit, yogurt, a milkshake with the addition of a piece of fruit or a handful of nuts and dried fruits.

Dinner:

Lunch is a complete meal. Include soups, boiled, baked or stewed meat in the diet, fish is useful. Boiled potatoes, stewed vegetables, vermicelli or pasta are suitable for garnish. Do not forget about vitamin salads with olive oil, herbs. After dinner, you can drink a glass of juice, compote or herbal tea.

afternoon tea:

An afternoon snack allows you to satisfy your hunger before dinner and energize your body, to cope with an after-dinner sleepy state. Fresh vegetable and fruit juices, a cake or a bun with honey or jam, cottage cheese mass or cottage cheese dishes are suitable.

Dinner:

For dinner, stews with meat and vegetables, fish dishes, egg dishes and fresh salads are great. You can also eat a bun with milk or yogurt.

Second dinner:

The second dinner, as a rule, falls at a later time. In order not to burden the stomach before going to bed and satisfy the feeling of hunger, a glass of warm milk will help, it is possible with honey, a piece of cheese with dry cookies or a handful of dried fruits or nuts. Any fermented milk products are suitable: fermented baked milk, yogurt, kefir.

Prohibited foods with proper nutrition during pregnancy on the menu:

• avoid eating half-cooked fish and seafood, such as sushi;
• vegetables and fruits must be washed well under running water to prevent infection with toxoplasmosis;
• It is worth avoiding the use of blue cheese varieties during pregnancy (dor blue, camembert), which contain the listeria bacterium, which is dangerous to the health of the baby.

Proper nutrition during pregnancy by week

First 4 weeks pregnancy is the time when the expectant mother realizes that now she should take her health more responsibly: eat differently. You should give up quick snacks "on the go", forget about fast food (hot dogs, french fries), smoked meats, and switch to vegetable salads, sour-milk products and fresh fruits.

Proper nutrition during early pregnancy should provide the body of the pregnant woman with enough calcium, which is necessary for the formation of strong bones in the unborn child. Calcium is rich in all dairy, sour-milk products, especially cottage cheese, green vegetables, broccoli.

Also, the body of the expectant mother needs manganese and zinc contained in eggs, oatmeal, bananas, turkey, spinach and carrots.

Toxicosis is a common occurrence in pregnant women, so proper nutrition in the first trimester of pregnancy during 5 to 10 weeks It consists in the exclusion of foods that can provoke vomiting. This applies to high-calorie and fatty foods. With nausea, you should eat in small portions, lemon is useful, sauerkraut, rosehip decoction, rich in vitamin C, as well as dried apricots, especially at bedtime.

11-12 weeks of pregnancy- a period of unusual taste preferences in food during pregnancy. Do not deny yourself even the most daring combinations of products. enough.

13-16 weeks the time of completion of the formation of the fetal skeleton. The use of milk, cottage cheese, kefir will benefit the unborn baby.

During 17-24 weeks the formation and development of the organs of vision and hearing in the child. These weeks, foods rich in vitamin A are useful. It is found in large quantities in cabbage, carrots, and bell peppers.

WITH 24 to 28 weeks expectant mothers may experience an unpleasant feeling of heartburn, which is associated with the pressure of the stomach on the uterus, which has increased significantly by this time in size. Avoid fatty and spicy foods, sauces and condiments, and avoid carbonated drinks. With heartburn, cereals are useful, especially oatmeal and buckwheat, low-fat vegetable puree soups, boiled meat and stewed vegetables.

29 - 34th week of pregnancy- the period of formation and development of the child's brain. The diet should be dominated by red fish, dairy and sour-milk products, nuts and eggs. Proper nutrition for pregnant women during this period is especially important!

Beginning with 35 weeks- the time of preparation of the body for future childbirth, it needs energy. The source of energy and strengthening of the body are fresh and boiled vegetables. You should reduce the amount of meat and fish dishes, eggs, as well as calcium-rich foods in the diet - the body does not need calcium before childbirth.Its excess will harden the bones of the baby's skull and make it difficult for it to pass through the birth canal.

Important! More attention should be paid to the use of vegetable fats, dressing salads with vegetable oil, adding to vegetables. Vegetable oil helps to increase muscle elasticity and is an excellent prevention of hemorrhoids.

Pregnancy is a time when a woman can allow everything in her diet, but observe the measure, adhering to the basic rules of nutrition. Having organized proper nutrition during pregnancy for weeks, a woman should not deny herself small pleasures - a source of positive emotions, so necessary for the baby.

A pregnant woman is a sorceress who, during pregnancy, creates a whole person out of almost nothing.
The source of "building materials" for the unborn baby are nutrients from the mother's blood and her body's own tissues.
The unborn child is what his mother eats during pregnancy. Therefore, it is necessary to be very careful about your diet during the entire period of pregnancy so that you do not harm your beloved baby with your not the most correct eating habits. In everyday life, we usually do not attach of great importance mode, nature and quality of our nutrition, the possible influence is not proper nutrition on health. Pregnancy is a good reason to think about it. Moreover, it is possible to instill a culture healthy eating for yourself, your unborn child, and your family members for the future.

Early pregnancy
Not usually needed in the first trimester major changes in the menu, except, of course, the refusal of alcohol and smoking, i.e. your diet remains habitual. One can only recommend to reduce the excess caloric content of food at the expense of confectionery, butter, sour cream or bread. If you suffer from nausea and vomiting, try to eat small meals, but more often. Choose those foods that do not cause you a sharp rejection. You can get rid of unpleasant taste sensations with the help of vegetables and fruits, more often, fractional admission food. Enveloping products such as oatmeal porridge help with heartburn.

Expectant mothers need to know:
In the diet of a pregnant woman should alternate different types products. RECOMMENDED:
meat (lean), poultry (preferably domestic), fish (unsalted),
eggs (boiled or scrambled)
vegetables, fruits, berries (our strip, not all), herbs, dried fruits (including raisins, dried apricots, prunes),
cereals (preferably unrefined, whole grains, sprouted wheat),
nuts (pine nuts, hazelnuts, walnuts),
seeds (sunflower, pumpkin),
legumes (beans, lentils; with soy and peas - carefully),
wholemeal bread, bran bread,
dairy products (cottage cheese, fermented milk products - kefir, fermented baked milk, curdled milk, yogurt, unflavored, regular milk),
fats (cold-pressed vegetable oils - sunflower, olive, corn; butter - better melted and little by little),
green tea.

NOT RECOMMENDED:
canned food, smoked meats, sausages,
very spicy, very salty, very sour,
mushrooms,
peas,
fatty meat, fish, poultry,
white bread, muffins, confectionery, pastries with butter cream,
coffee, cocoa, chocolate, chocolates,
ice cream,
alcohol,
citrus fruits, strawberries, strawberries, raspberries.

If you want chalk, start with calcium gluconate(3 tablets a day plus cottage cheese), most likely - will get sick. Just don't eat colored crayons. It is advisable to take complex vitamins for pregnant women containing vitamin D (ergocalciferol), for example, domestic Gendevit or overseas Pregnavit, Prenatal, Materna.

Eat four of the above foods each day, or a combination that represents the equivalent of four servings. A serving contains 18-25 g of protein, and you should eat 75-100 g per day: 5 large egg whites or 2 large eggs and 2 proteins or 70 g skinless chicken or turkey meat or 100 g fish or 85 g lean beef, pork or dark chicken meat or 85 g of veal or 85 g of liver (not very often).

RECIPES for pregnant women:
CHICKEN STEW WITH VEGETABLES.
Gutted chicken carcass 1 pc. (900 g), olive oil 8 tbsp. l., butter 4 tablespoons, broth - 1 cup, tomato paste 1 tbsp. l., eggplant 4-5 pcs., flour 2 tbsp. l., fresh tomatoes 3-4 pieces, garlic 1 clove, potatoes 5-6 pieces, chopped herbs, salt, pepper to taste.

Wash the chicken, dry it with a towel, cut into portions, fry on olive oil(4 tablespoons), transfer to a saucepan, pour hot broth, add tomato paste, salt, put herbs and simmer until soft (40 minutes). Pour the prepared chicken pieces with the sauce in which they were stewed, spread the vegetable side dish around: eggplant, fried tomato slices, potatoes and garnish with herbs.

THAI SHRIMP MEAT (6 servings)
Take 250 g of Indian rice, 200 g of lean pork, 1 onion, 1 clove of garlic, 4 tablespoons of olive oil, 200 shrimp, 2 tomatoes, if desired - ground dry red chili peppers, 250 g of green onions, 3 eggs, 1 tablespoon a spoonful of chopped greens. Fry the onion and garlic mashed to transparency over low heat, put the meat cut into strips, and 3 minutes before removing the pan from the heat, add the shrimp meat. Put boiled rice with chopped tomatoes and salt into the meat, mix and heat. Whisk the eggs, stir in the meat and let it bake. Add the chopped onion and sprinkle the dish with parsley.
The combination of meat and shrimp will enrich the food with potassium, which is almost as much in shrimp as in apricots. Potassium will strengthen the heart muscle of the expectant mother, normalize water-salt metabolism, reducing the tendency to edema. Shrimps contain one and a half times more calcium than milk. In addition, they are rich in magnesium, iron and especially zinc, which is necessary for the optimal development of the brain tissue of the unborn baby. Eggs provide complete protein, essential lecithin, and vitamin A.

CHICKEN BAKED IN A PAPER BAG
1 chicken, 2 tbsp. butter, salt, spices.
Instructions:
Wash the chicken, rub inside and out with salt. Put pieces of butter inside the carcass. Grease a paper bag on both sides with oil and put the chicken in it. Bake in preheated oven for 1 hour 30 minutes until bag is dark. Turn the chicken when roasting. Get a juicy and tasty chicken.

CHICKEN IN FOIL
Rinse the breasts, you can cut them into smaller pieces, or you can leave them in whole pieces, put the foil in a saucepan, put the chicken in the foil, salt and pour low-fat sour cream. Wrap the foil and place in the oven for 45 minutes. In the same way, you can cook beef or pork (take lean meat) only without sour cream, you can add a little water and vegetables (carrots, potatoes, turnips), cook in foil for 1 hour.

SENEGAL JASS (serves 6)
Take 1 chicken, 2 onions, 2 cloves of garlic, 2 lemons, 2 bay leaves, thyme, salt, a few black peppercorns, 30 g of oil. Divide the chicken into portions. From the juice of lemons, chopped onions, garlic, bay leaves, thyme, salt and pepper, prepare the marinade, that is, dilute everything with water to then pour the meat. Leave the portions of meat immersed in the marinade overnight. Then remove the meat from the marinade, pat dry and lightly fry on both sides along with the onion slices. Add a little warm water and simmer the meat until cooked, and then pour the rest of the marinade into the pan with the meat and boil for another 5 minutes. Serve with fluffy rice and vegetables (carrots and green peas) or sweet corn.

Attention! Immersion in the marinade significantly reduces the time of stewing or frying, which allows you to save the maximum amount of folacin, which is so necessary for the expectant mother. The lack of folic acid (folacin) in the diet of the expectant mother is fraught with the development of anemia in the baby. The need for this vitamin doubles during pregnancy, so more foods that are rich in folacin should be included in the daily diet. This list is dominated by grain bread, oatmeal, buckwheat, millet, mushrooms (especially porcini), beans, colored and Brussels sprouts.

There is a lot of folic acid in animal products - in caviar, cottage cheese, cheese, but the liver is truly the pantry of this vitamin. Enrichment of the diet with folacin will ensure the optimal development of the psyche of the unborn baby and prevent possible deviations from the norm in his body. Folic acid is destroyed by high temperature, so enjoy cooking recipes with minimal frying, baking or boiling time.

VEAL LIVER BRAZILIAN, (serves 2)
Take 250 g of liver, half a glass of white wine, 1 lemon, 1 onion, half a teaspoon of marjoram, a small bay leaf, 3 tablespoons of olive oil, 1 banana, black pepper on the tip of a knife, 0.5 teaspoon of salt. Prepare a mixture of wine, lemon juice, grated onion, marjoram, bay leaf, pepper and salt. Cut the liver into slices and leave for a day in the marinade. Then fry the slices for a minute in olive oil, add the marinade and fry over low heat for 3-4 minutes. At the end, add the mashed banana, drizzle with lemon juice, mix gently and serve immediately with a side dish of vegetables or rice.

"TURNEDO ROSSINI", (serves 2)
Take 2 large slices of white bread, 2 pieces of beef or veal fillet, salt, pepper to taste, 2 slices of liver pate, 2 tomatoes, 2 lemon wedges, 2 sprigs of parsley, olive oil. Salt the veal (beef) fillet and fry on both sides in olive oil, pepper a little and place on slices of white bread fried in oil. For a future mother in the 2nd-3rd trimester, it is better to take white bread with bran and dry it until golden brown in a dry frying pan. Place a slice of liver pate on each piece of fillet. Garnish with tomato, lemon wedges and parsley sprigs. Fried meat, along with liver pate and tomatoes, creates not only an original range, but also increases the amount of well-absorbed iron and vitamins. The manly recipe is simple. This dish is convenient to cook for breakfast if you use store-bought pate.

MUSHROOMS IN FINNISH SOUR CREAM (serves 4-5)
Take 500 g of porcini mushrooms, 1 onion, 3 tablespoons of butter, 4 tablespoons of crushed wheat bread crumbs, black pepper and salt on the tip of a knife, 200 g of sour cream, 1 tablespoon of chopped parsley. Sliced ​​mushrooms and onions, stirring, fry for 5 minutes, sprinkle with breadcrumbs, salt and pepper. Remove from stove, put sour cream and sprinkle with parsley.

GOFERIA PIAKA or GREEK FISH STEW (serves 6)
Take 500 g of fish fillet, 2 tablespoons of olive oil, 4-6 onions, salt, pepper to taste, 2 cloves of garlic, 3-4 tomatoes, lemon juice. Lightly fry the chopped onion and garlic, add chopped tomatoes, salt and pepper. Sprinkle the fish fillet with lemon juice and rub with salt. Pour 2-3 tablespoons of water into the olive oil heated in a pan, put the fish and fried vegetables there and simmer for 20 minutes. Lightly fried onions and garlic give the fish a piquant flavor. Fish is not fried (this would create a load on the liver and bile ducts), and they are not stewed for long. In the acidic environment that tomatoes create, the fish quickly acquires a delicate texture, boils soft. Fish contains a lot of phosphorus, so it is useful for the expectant mother and the little one - for the formation of bones and the development of neuro-brain tissue. There is iron and iodine in fish. The complex of fish fatty acids prevents the development of thrombophlebitis.

MILK AND DAIRY PRODUCTS

You need to eat at least 4 servings a day. Women who are carrying twins should eat six servings (or more) a day.
One serving may contain:
200 ml of milk, 1 cup of yogurt, 15-30 g of hard cheese, 200 g of homemade cheese or cottage cheese, 100 g of ice cream or pudding, 200 ml of kefir.

Carbohydrates are hard.
Some women, frustrated by too much body weight gain during pregnancy, mistakenly remove carbohydrates from their diet. Refined and simple carbohydrates (as in white pastries, white rice, refined flour, cookies, pretzels, sweets, syrups) are nutritionally poor but high in calories. But unrefined and complex carbohydrates (whole grain breads, brown rice, vegetables, dried beans and peas, of course, hot potatoes, especially in their skins), as well as fresh fruits, deliver the necessary amount of vitamin B, minerals, protein and fiber. They are good for your child and for you. Nausea and constipation are reduced because these foods are rich in fibrin. They will help you keep your weight under control.

Recent studies also confirm that women who eat complex carbohydrates and consume high amounts of fiber may have a reduced risk of developing diabetes during pregnancy. Not a single calorie is as empty and at the same time useless as a calorie from sugar. Experiments show that sugar can be dangerous. It damages teeth, can cause diabetes, heart disease, depression, and in some cases, overexcitation. Perhaps the worst thing about sugar is that it is most commonly found in foods that are generally not nutritious at all: sweets, white flour baked goods with excess unhealthy fats. Sugar substitutes (even CHNO saccharides, which are considered safe during pregnancy) are a dubious nutritional equivalent of sugar.

For a tasty and healthy substitute for sugar and its derivatives, use fruits and undiluted frozen juices. They are about as sweet as sugar and contain more vitamins and minerals. Products containing them are almost always whole grains, prepared with healthy fats and without the questionable quality of chemical additives. Choose fresh vegetables and fruits in season. When fresh is not available - frozen fruits and vegetables, because they are just as useful as fresh ones, because they were frozen immediately after harvest. Eat some raw fruits or vegetables every day. If you cook, then steam or lightly fry them to preserve vitamins and minerals.

Avoid cooked foods that have received a lot of chemicals, sugar, salt during processing. Most often they are malnourished. Choose fresh chicken breasts instead of recycled ones. Prefer fresh oatmeal over very sweet concoctions. Make the rest of the family your allies and get them all involved in the diet. Bake naturally sweetened oatmeal cookies instead of chocolate. Bring home pretzels or toasted sunflower seeds instead of potato chips. Thanks to this, you will have a healthy baby and better figure, and family members - husband and other children - will keep good shape and well-being, as well as the habit of proper nutrition.

OATMEAL
For 250 ml: 1/3 cup (30 g) rolled oats, 3/4 cup (180 ml) water or milk. Method of preparation: porridge cooked immediately before breakfast is served with cold or warm milk and a small amount of syrup or fruit puree. Combine all ingredients in a small saucepan, bring to a boil, cook, stirring, for about 5 minutes, until thickened. Porridge can also be cooked in the microwave. Combine all ingredients in a microwaveable bowl, cover and cook at maximum temperature for about 3 minutes, stirring halfway through.

MILLET PORRIDGE WITH PUMPKIN
1 cup of millet, 500 grams of pumpkin, 3 cups of milk, 1/2 teaspoon of salt, butter to taste.
Rinse the millet several times, first with warm, and the last time with hot water, otherwise the cereal may taste bitter. Peel the pumpkin from the peel and seeds, cut into small cubes, put in hot milk, salt and bring to a boil. Then add millet and cook at a low boil for 30-40 minutes. Close the thickened porridge tightly with a lid, put in the oven for heating. For the same purpose, dishes with porridge can be wrapped with thick paper or cloth and covered with a pillow on top. Serve porridge with butter.

CULINARY TIPS or how to quickly cook porridge from any cereal in the microwave
We sort out the rice, wash it, pour it with boiling water for 2-3 minutes.
We sort out the buckwheat, fry in a pan over low heat for no more than 15-20 minutes: it should darken a little. Thanks to this, the porridge will turn out to be more "airy".
Fill with water in the proportion: 250 g of cereals - 0.5 liters of cold water. In the end, this gives an almost full 1.5-liter saucepan crumbly porridge, which provides 3-4 servings of garnish.
Close the lid and put in the microwave. Keep in the microwave for 10 minutes. at a power of 850 watts. Then we take it out, mix it, add salt and butter (it should dissolve and be mixed with porridge). We stand for another 3 to 6 minutes, depending on the degree of readiness of the porridge. We take it out, mix it and let it stand on the table for another 5 minutes. The porridge is ready, and crumbly. Can be served on plates. Bon appetit!

Greens, vegetables, fruits.
At least three servings per day. This favorite "rabbit diet" delivers vitamin A in the form of carotene, which is essential for growing cells (baby cells multiply at an incredible rate), healthy skin, bones, eyes, and may even reduce the risk of some forms of cancer. Greens and yellow vegetables also supply the dose just now. other essential vitamins (vitamin E, folic acid, B6), a lot of minerals (green leaves provide a large amount of calcium and minerals at the same time), fiber. A rich selection of the most effective natural sources of vitamin A can be found in leafy greens, yellow vegetables and yellow fruits.

Those women who show "anti-vegetable" tendencies may be surprised to discover that carrots and spinach are not the only sources of vitamin A, this vitamin is also present in dried apricots, peaches, mangoes. Those who like to "drink" their veggies will rejoice that they can sometimes replace a serving of greens and yellow vegetables with a glass of juice. Other fruits and vegetables - at least two servings per day. In addition to foods rich in carotene and vitamin C, you need at least two types of other vegetables or fruits a day to get fibrin, vitamins and minerals. Many of these are rich in lime and magnesium, both of which are important for good health during pregnancy and are beginning to be understood.

FRUIT COCKTAIL
Cut apples, kiwi, bananas, oranges or tangerines into not too small cubes, you can add grapes or strawberries, put them in vases and pour yogurt on top, you can sprinkle with nuts. Instead of yogurt, you can use sour cream, whipped with sugar, cream.

CURRANT WITH NUTS AND HONEY
600 g currant berries, 70 g peeled walnuts, 120 g honey, grated lemon zest. Wash the currants, drain the water well and mash slightly. Drizzle with honey, sprinkle with lemon zest and nuts, hold for some time in the cold.

RASPBERRY WITH SOUR CREAM
800 g raspberries, 40-80 g powdered sugar, 200 g sour cream. Wash the peeled berries, drain well from water and put in a cold place. Beat well-cooled sour cream with a mixer with powdered sugar, put on cooled raspberries.

RASPBERRY WITH CURD CREAM
600 g raspberries, 300 g cottage cheese, 120-130 g milk, 150 g sugar, vanillin. Sprinkle raspberries with some sugar and refrigerate. Stir the cooled cottage cheese with milk and vanilla until a homogeneous mixture is obtained. Put the prepared cream in a large plate, sprinkle with chilled and sprinkled with sugar berries. Sugar can be replaced with honey.

RICE WITH GOSEBERRIES
2 cups of rice, 4.5 cups of milk, salt, 0.5 kg of gooseberries, lemon zest, 1 packet of vanilla sugar, sugar to taste, 40 g of butter. Pour the washed rice into hot milk, lightly salt and cook until tender. Boil gooseberries with a small amount of boiling water, add sugar, zest, vanillin. Rice and berries mix and fill the dish with melted butter.

GOSEBERRY WITH KEFIR
500 g of ripe gooseberries, 2 cups of kefir or yogurt, 2 tbsp. spoons of honey, 50 g chopped almonds or nuts. Using a mixer, beat kefir or yogurt, honey. Finely chop the gooseberries and pour over the whipped mixture.

APPLES WITH COTTAGE CHEESE
500 g of cottage cheese, 500 g of apples, 100 g of powdered sugar or honey, 50 g of milk, half a lemon. Mix cottage cheese, milk and honey or powdered sugar until a homogeneous mixture is obtained. Introduce peeled and finely chopped apples, lemon (juice and grated zest) into it. Mix well, arrange on plates, decorate with fruit.

QUICK-BAKED APPLE
Peel the top third of the apple, remove the core, wrap it in a plastic bag and put it in the microwave for two and a half minutes. Cool, pour over chilled yogurt, sprinkle with cinnamon and raisins.

VEGETABLES

You need to eat at least three of the above foods every day, some of them consumed raw. Try choosing yellows and greens. One serving may include, for example:
2 large fresh or dried apricots 1 large nectarine or yellow peach
1/2 medium date, 1 jar unsweetened melon,
200 g boiled beet tops, 400 g boiled turnip leaves,
1/2 raw carrots or 200 g boiled carrots, 250 g boiled cabbage, 750 g chicory,
200 g boiled cauliflower or mustard leaves, 6-7 pieces of asparagus, 300 g Brussels sprouts
8-10 large lettuce leaves, 300 g raw spinach or 150 g boiled, 250 g dill
1 apple or 300 g pureed apples without sugar, 1 small banana
500 g sprouted grains, 400 g green beans, 500 g fresh mushrooms, 250 g parsley
300 g berries, 300 g fresh pitted cherries, 300 g grapes, 1 medium pear
1 lemon with peel, 1 medium piece fresh or unsweetened canned pineapple,
1 medium potato.

PUMPKIN SOUP
1.5 l milk, 400 g pumpkin, 50 g semolina, 2 tbsp. tablespoons of butter, 50 g of sugar, 200 g of apples, parsley, salt. Sliced ​​pumpkin and apples into cubes with butter in their own juice, stirring so as not to burn. Add sugar and semolina, pour boiling milk and boil everything together for 15 minutes, stirring occasionally. Serve the dish sprinkled with parsley and drizzled with melted butter.

SHI FROM FRESH CABBAGE beef broth - 0.5-0.6 l, 1 medium potato, a little fresh cabbage, 2 tbsp. lecho or can be replaced with fresh carrots, tomatoes and bell pepper, a little fresh cabbage, boiled meat - to taste, frozen or canned peas, dill, parsley - to taste.

Lecho can be replaced with 1 small tomato, 1 carrot, a little pepper (fresh pepper can be replaced with frozen). We cut potatoes and cabbage finely, add lecho. If we use fresh products instead of lecho, then chop the tomatoes finely, three carrots on a coarse grater, cut the pepper into thin slices (long or short - as you like). We cut the meat into small pieces. If the peas are fresh or frozen, then add them too. Pour everything with broth and keep in the microwave for 8-10 minutes. Let stand for 2 minutes, take it out of the microwave and add only canned peas, greens. The cooking power can be set to 700 watts. Cooking time is 3-5 minutes.
Then we let it stand for 5-7 minutes and take it out of the microwave. The soup is ready!
Bon appetit!

SHI WITH SORREL
Potatoes - 4-7 large, sorrel (fresh or frozen), eggs - 1-2.1 small onions, dill, parsley, green onions, green peas - 2 tablespoons (canned, fresh or frozen), broth: chicken with pieces boiled chicken (very tasty) or beef with pieces of boiled beef - 3 liters
Medium-sized chopped potatoes, onions are poured into the boiling broth. Bring to a boil and cook until almost done. Sorrel is cut across the leaf into thin slices. Or a frozen one is used (only it is not defrosted in advance!) The egg is beaten with a fork and poured into the soup in a thin stream, which is stirred at the same time. So the egg is distributed evenly, and not in one large piece.
Now sorrel, peas, greens are laid out, you can add sour cream.

PUMPKIN SOUP
Peel the pumpkin from the skin and seeds, cut into pieces, pour boiling water over it and cook until tender (usually it takes 5-10 minutes), pour the broth into another bowl. Soak washed dried fruits for 2-3 hours, then boil in the same water for 10 minutes and strain. Finely chop dry fruits. Combine a decoction of dried fruits with a decoction of pumpkin, add pumpkin, dried fruits, vanilla sugar (if it turned out unsweetened, add honey). You can eat both cold and hot.

CARROT DRINK
Finely chop 100g carrots, rinse half a bunch of parsley, cut off the leaves. Mix carrots and parsley with a mixer with 100 g of kefir. You can salt.

INfusion of whole rose hips
Per 100 ml: rose hips - 10 g, water - 90 ml, sugar syrup - 5 ml. Rinse the fruits with cold water, pour boiling water in an enamel bowl and boil under a lid for 10 minutes, then let it brew for a day at room temperature, strain through a dense sterile cloth into a sterile vessel, add freshly boiled sugar syrup, mix thoroughly, pour into a sterile bottle and close. Store in the refrigerator, can be added to tea, sugar can be replaced with honey.
Salads - compositions of fresh fruits, vegetables and berries - not only a storehouse of vitamins, but also well-thought-out bouquets of aromas and taste properties.

WALDORF SALAD, 6 SERVINGS
Take 250 g of unpeeled apples without a core, 250 g of boiled celery, 100 g of walnuts, 100 g of mayonnaise, 2 tablespoons of lemon juice. Salt, 1 cup whipped cream. Cut celery and apples into small cubes, add coarsely chopped nuts. Mix mayonnaise with lemon juice, salt, combine all this with salad, cream and refrigerate. Serve on lettuce leaves.

MUNKACHINA (ARABIC SALAD), 6 SERVINGS
Take 3 oranges, 125 g olives, 2 onions, vegetable oil, salt, pepper. Peel the oranges and, like onions, cut into thin round slices. Remove pits from olives. Mix everything, add vegetable oil, salt and pepper to taste. If the onion cut into thin rings is scalded and only then put into a salad, it will lose its burning taste, become sweet and juicy.

BULGARIAN SWEET PEPPER SALAD, 6 SERVINGS
Take 250 g of Bulgarian sweet capsicum, 250 g of tomatoes, 1 medium onion, 1 tablespoon of chopped parsley, 1-2 tablespoons of vegetable oil, juice from a lemon wedge. Cut the cored peppers into noodles and mix with tomato slices, onions, parsley, sunflower oil and lemon juice. Capsicum acquires a delicate, refined taste, if you take the time to prepare it. Pepper pods are baked in a dry frying pan in the oven over high heat for a minute. The skin of the pods will turn brown, and then they must be transferred to a bowl and covered with a lid. After this treatment, the skin is easy to remove. Peppers will acquire a pleasant aroma, and beta-carotene, which is abundant in them, will be absorbed even better. But the Italian dish - soup with tomatoes and sweet peppers - will enrich the body of the mother and the future baby with beta-carotene in the optimal amount, since there is a lot of this vitamin in the main components of such a dish.

TUSCAN SOUP, 4 SERVINGS
Take 2 onions, 2 red sweet peppers, 1 stalk of celery, 1 kg of tomatoes, 3 tablespoons of olive oil, 1 liter of water, a pinch of salt, pepper, 4 eggs, 4 tablespoons of grated parmesan, 8 slices of white bread. Cut the onion into cubes, pepper into strips, celery into plates. Remove the skin from the tomatoes and cut them into cubes. Saute onion in hot olive oil over low heat until translucent. Add chopped vegetables and simmer covered over low heat for 10 minutes. Then fill everything with boiling water, salt, pepper and, closing the lid, cook for another 10 minutes. Whisk eggs with grated parmesan. Remove the soup from the heat and add the egg-cheese mixture to it. Place a slice of toasted bread into soup bowls and pour over the hot soup. Parmesan and eggs will add valuable proteins, the whole set of amino acids to the dish, and eggs will also add vitamins A, E, D, B6, B2. The heat treatment of cheese and eggs in the Tuscan soup is so insignificant that the vitamins are almost completely preserved. Thus, this dish is self-sufficient. Lunch may consist of one Italian soup and dessert.

The use of vegetables and fruits provides the body with carbohydrates, vitamins and, very importantly, microelements. Every day you need to eat 600 grams of raw vegetables and 300-400 grams of raw fruits. If for some reason you cannot buy fresh fruits, then you can replace them with dried fruits (raisins, figs, prunes, dried apricots). Every day it is necessary to ensure the intake of polyunsaturated fatty acids, the so-called vitamin F, into the body. To do this, you need to drink one tablespoon of vegetable oil (it must be unrefined).

It is imperative to take multivitamin preparations, since the body of a pregnant woman needs an increased amount of them, and eating only vegetables and fruits cannot fully satisfy this need. Some of the multivitamins we sell are designed specifically for pregnant women and contain vitamins and minerals in ideal proportions. Pediatricians and obstetricians recommend the domestic drug Gendevit, which is relatively cheap and is not inferior to imported analogues. If you found out about your pregnancy early (at 2-3 weeks), then be sure to take a multivitamin containing selenium. Modern research found that it is necessary for a normal bookmark neural tube, which occurs precisely at this stage of pregnancy. In the later stages (3-4 weeks before delivery), do not abuse sweets, do not eat grapes and watermelons (which contain a lot of glucose), because otherwise the fetus can become very large and this will complicate the course of childbirth.

If you are going to breastfeed your baby, then about 2 months before delivery, eat walnuts And chokeberry. Continue to eat these foods while breastfeeding, as they are very good at stimulating lactation. Weight gain should be gradual. If you notice that in a short time you have dramatically gained weight, then most likely these are errors in your diet. But in order to exclude others possible reasons, you should consult your gynecologist.

Every day you need to consume 3000-3200 Kcal. If you have early toxicosis, you feel sick, and you cannot look at any food without a shudder, then you can try a method that literally saved hundreds of thousands of women who were in the same condition as you. The advice is very simple: eat crackers. This, of course, is not ideal food for a pregnant woman, but still better than nothing. The expectant mother needs to observe the water regime. You must ensure the regular flow of fluid into the body, that is, drink at least a few sips with an interval of 1.5-2 hours. God forbid you drink our multi-colored lemonades, which are now full of all the counters. No one knows what dyes were used in their production, so it's better not to take risks in vain. Try not to drink synthetic drinks such as Coca-Cola, etc. It is best to drink tea, fruit and berry juices, ordinary water. Of course, it is necessary to completely exclude the intake of alcohol (including beer).

We hope that our article will be useful to you and you will cook according to our recipes.
Good luck!