What is prohibited for pregnant women to eat. The most useful products needed during this period. Modern nutritional requirements for pregnant women

The diet of a woman during the period of expectation of a child is important throughout its entire length, because the formation of some organs and systems begins from the second week and continues until the baby is born. Substances that adversely affect its development can be harmful at any stage, leading to a deterioration in the mother's well-being or fetal malformations. All harmful products can be conditionally divided into two groups: prohibited and requiring strict restrictions.

allergic reactions;
malfunctions of the gastrointestinal tract, expressed in diarrhea, constipation, nausea, heartburn;
threatened miscarriage, premature birth;
anomalies in the development of the fetus.

Raw fish and raw meat

Eggs are a source of protein needed for proper development fetus. But the eggs that the expectant mother can eat must be well boiled or fried. Eggnog, fried eggs with unroasted yolk, eggs "in a bag" during pregnancy can not be eaten. Raw eggs are contaminated with salmonella, which dies during heat treatment.

Unpasteurized milk and milk products

From the use of unpasteurized milk and products made from it, you should refrain. Often they cause serious illnesses, among which listeriosis is most common, which is very dangerous for the unborn child. This also includes cheeses made from sheep's and goat's unpasteurized milk, as well as blue cheese and "crust" cheeses.

Milk, even taken in tetra packs, must be boiled before drinking.

Mushrooms

Wild mushrooms absorb all harmful substances from environment capable of accumulating poisons. If you really want mushroom soup or potatoes with mushrooms, then it is better to cook cultivated varieties, for example, champignons, as they are grown in a neutral environment.

It should be remembered at the same time that mushrooms are a rather heavy food. They are digested for a long time, can cause heartburn, exacerbate chronic diseases of the digestive tract.

Video: Foods that threaten pregnancy in the Living Healthy program

Foods to eat with caution

Many foods, even those consumed before pregnancy, can cause a reaction in a pregnant woman's body. This manifests itself in the form of allergic reactions, disorders in the digestive tract, the development of certain diseases. The body under the influence of hormones begins to work differently, so the products from the above list should be consumed in a limited way.

Potential allergens

Even if a woman has never experienced allergic reactions to food, during pregnancy, obvious allergens can lead to them:

seafood (especially caviar, crab meat, shrimp);
honey, chocolate, nuts;
citrus and exotic fruits;
some brightly colored vegetables (tomatoes, bell peppers).

Allergy manifests itself not only in the form of skin rashes, but also in the form of difficulties in the digestive tract (constipation, diarrhea, flatulence). Potential allergens should be used with caution, monitoring the reaction to them.

canned food

Purchased canned food contains preservatives, which in large quantities harm the developing organism. Homemade preparations should also not be abused, since the salt and vinegar contained in them retain fluid and provoke the formation of edema.

Canned food is dangerous for the occurrence of botulism. The consequences of infection are very deplorable: from the strongest intoxication of the fetus to its intrauterine death. Therefore, if there is no confidence in the quality of the blanks, it is better to refuse the contents of the cans.

Salt and spices

Salt intake should be kept to a minimum. Salt retains fluid in the body and leads to the formation of edema, which, in turn, affects the increase in pressure. These symptoms are characteristic of preeclampsia, or late toxicosis, which is extremely dangerous for the mother, threatening the development of acute oxygen starvation of the fetus.

Spices in small quantities will not hurt. However, excessive consumption of seasonings also provokes swelling. In addition, allergic reactions may occur.

During pregnancy, special attention should be paid to the drinking regimen. It is best to use clean water, but homemade fruit drinks, compotes, freshly squeezed vegetable and fruit juices should not be neglected. However, there are a number of drinks that are better to refuse:

Alcoholic drinks. Do not use throughout pregnancy. There is no safe dosage. Alcohol quickly penetrates the bloodstream, overcoming the placental barrier, adversely affects the development of the baby's central nervous system, including the brain. Often the occurrence of physical deformities.
Lemonade and other carbonated drinks. The gas contained in them can lead to bloating, which increases pressure on the uterus, provokes its contraction.
Packaged juices. Preservatives and dyes adversely affect the development of the fetus. Sugar, present here in large quantities, contributes to rapid weight gain. In addition, such juices do not quench thirst.
Strong tea and coffee, energy drinks. The caffeine contained in them causes muscle tone, including the uterus. This condition threatens the normal course of pregnancy.

The load on the body during pregnancy increases significantly, especially on later dates when the growing uterus presses on the organs, they move. Therefore, nutrition must be monitored especially carefully, avoiding anything that can lead to a deterioration in the condition.

You can not abuse fatty, fried, spicy foods. It provokes heartburn, exacerbates ulcers, gastritis. In addition, it contains a large amount of carcinogens, which adversely affects the development of the fetus.

Fatty meats are best replaced with lean beef, veal, rabbit meat. Animal fat is poorly broken down and gives an additional load on the liver. Before preparing the broth, it is better to soak the meat in water.

It is impossible to eat legumes, radishes, cabbage of various varieties, radishes and other foods that increase the formation of gases in large quantities. Flatulence creates additional pressure in the intestines. This condition threatens the course of pregnancy, leads to miscarriages and premature births.

It is necessary to give up chips, crackers, instant products (brewed soups and cereals), fast food, as well as various sauces, mayonnaise, ketchup and the like. This group of products contains a large amount of preservatives and dyes that are harmful to any person, especially for a pregnant woman.

The diet of the expectant mother greatly affects the rate of metabolic processes in her body and the absorption of nutrients necessary for the development of the baby. The supply of proteins, fats, carbohydrates and beneficial trace elements fetus, its uniform growth and development, as well as weight gain, the work of the kidneys, heart and blood vessels of the woman herself.

On the one hand, there are many foods that pregnant women should not eat. On the other hand, some expectant mothers are on a strict diet.

Do not go to extremes, you just need to figure out what really can harm malnutrition during pregnancy.

Why is proper nutrition so important during pregnancy?

Many future parents imagine the “harmfulness” of a particular food product literally: if a pregnant woman eats something, it will get to the fetus and harm it. However, this is not the case: in reality, the situation with "forbidden" products is much more complicated. There is no direct digestive tube between the body of mother and baby. The food eaten by a pregnant woman is broken down in her digestive tract into the main products necessary for the normal functioning of the body and the development of the fetus - proteins, fats and carbohydrates. These substances are essential for energy metabolism. Through the intestinal wall, they are absorbed into the bloodstream and delivered through the blood vessels to the baby.

From most of the harmful components of modern food - food additives, flavor enhancers, preservatives, dyes, flavors - the baby is protected by the placental barrier (a unique double microfilter from the walls of the capillaries of the uterus and placenta). If the placenta does its job well, then the molecules of harmful substances literally do not go through “customs control” and do not enter the fetal circulation.

Among those foods that we traditionally eat, there are none that could directly affect the health of the fetus. There is no such food, drink, fruit or vegetable, nut, berry, etc., which is usually useful, but becomes harmful during pregnancy. However, this does not mean at all that the expectant mother can safely eat whatever she wants without fear for the health of the unborn baby. Pregnancy is an additional burden on a woman's body, and a very significant one. All her organs and systems work in “wartime mode”, and sometimes in the most literal sense: the growing uterus puts pressure on neighboring organs, including the stomach and pancreas, liver and gallbladder, spleen, kidneys, bladder and a large number of large blood vessels. With this mode of operation, any error in nutrition, which in normal times would manifest itself as a slight malaise or would go unnoticed at all, can seriously affect the metabolism and worsen the well-being of the expectant mother.

No food, in fact, can directly harm the baby. However, the use of harmful products always adversely affects the health of the future mother herself, on which the course of pregnancy and the development of the fetus depend. Thus, reviewing your diet during pregnancy is not an empty reinsurance, and you need to take it reasonably and with all seriousness.

What not to eat pregnant: "black list" of toxic foods

Of course, the expectant mother should make a “forbidden list” for herself, which will include all products that are obviously dangerous to health. Pregnant women should not eat chips, chemical sweet drinks, foods with flavors and artificial colors, canned food.

They contain harmful substances that impede digestion, the functioning of the liver and kidneys, and are toxic to the body as a whole. During pregnancy, these dubious delicacies fall under a strict ban: a woman’s body experiences a double load, and improper nutrition during this period can lead to serious health problems much faster, which will immediately affect the condition of the fetus.

The most common consequences of the use of harmful products during pregnancy include cholelithiasis. These diseases, accompanied by severe pain and a significant deterioration in the well-being of the expectant mother, often require urgent surgical intervention, which significantly increases the risk of abortion.

In addition, during the period of expectation of the baby, you should not use coffee and alcohol- these products can provoke a rise in blood pressure, uterine hypertonicity and the risk of placental abruption. In addition, the half-life products of alcohol circulating in the blood of a pregnant woman are toxic to the fetus.

Nutrition during pregnancy: how to avoid excess weight?

In addition to the “forbidden list”, there are other products that it is desirable to significantly limit for various reasons. So it is better to reduce the consumption of bread, pasta and all kinds of pastries, confectionery, as well as meat and meat products with a high fat content (lard, bacon, fatty sausages), as they contribute to excessive weight gain.

They literally harm the health of mother and baby, sometimes jeopardizing the very fact of pregnancy. Being overweight places an increased strain on the cardiovascular system.

Against the background of a pathological weight gain in a pregnant woman, pressure often rises, the tone of the uterus increases, and placental blood flow decreases. As a result of such changes, the fetus experiences a lack of nutrition and oxygen - fetoplacental insufficiency develops, often leading to (oxygen starvation) of the fetus.

Pregnant women with a significant weight gain (15 kg or more) are at risk for the development of late toxicosis, or preeclampsia, characterized by the appearance of edema, increased pressure and loss of protein in the urine. Without timely treatment, this complication can lead to premature placental abruption, the development of eclampsia (a convulsive syndrome against the background of an uncontrolled rise in blood pressure), and uterine bleeding.

Unfortunately, these most dangerous complications, which endanger the life of mother and child, in the vast majority of cases (82%!) develop in pregnant women with pathologically overweight. That's why expectant mother it is necessary to monitor a uniform weight gain and limit pleasant "excesses" in your diet.

Foods that interfere with the digestion of pregnant women

During pregnancy, it is recommended to significantly limit the use of smoked meats, spicy, fried foods, as well as legumes, corn and highly carbonated drinks. The reason why the listed dishes fall out of favor is simple: during pregnancy, due to the pressure of the growing uterus, the digestion process is significantly hampered, so foods that are difficult to digest cause the expectant mother special discomfort.

An abundance of spicy and fried foods can cause hepatic colic and vomiting even in a perfectly healthy expectant mother, and legumes and soda can cause prolonged flatulence (bloating), which gives a pregnant woman a lot of discomfort and often becomes an indirect cause of increased uterine tone.

Avoid allergens during pregnancy

Expectant mother should be careful to use "allergenic" products - citrus fruits, exotic fruits and dishes.

During pregnancy, a first-time allergic reaction to foods that a woman ate before pregnancy without any consequences is often detected. Allergy is dangerous for a future mother, because it is a predisposing factor in the development of early and late toxicosis of pregnancy - complications that sometimes cause miscarriage. Therefore, you should not lean on “recognized” allergens.

Many people think that if the expectant mother eats allergenic foods during pregnancy, then. This is the most common misconception about the nutrition of a pregnant woman. But it is important to understand that there are no foods that directly affect the health of the fetus. Allergy is laid down genetically at the time of fertilization or is acquired already during life under the influence of external adverse factors (for example, poor ecology or harmful production). However, it is in the embryonic period (during fetal development) that a person is reliably protected from the influence of adverse factors with the help of the placental barrier. Thus, the development of allergies in a child is in no way connected with the use of allergenic foods by the mother during pregnancy. You should refuse only those products that provoke allergies in the pregnant woman herself.

Of course, contraindications in food for each pregnant woman is an individual matter. It must be considered based on the picture of the general state of health and the body as a whole in a woman before pregnancy, depending on the course of pregnancy at the moment, the presence of any diseases and allergic manifestations to food.

Despite this, nutritionists strongly recommend that the expectant mother absolutely exclude some foods forbidden during pregnancy. These products include those that contain preservatives, dyes, flavorings and other food additives that the modern food industry uses quite widely. Based on this, sausages, sausages, sausages, smoked meats, instant soups and vermicelli, canned fish and meat can be distinguished among such products. Also, experts do not advise pregnant women to eat brine and marinade from canned vegetables and sauerkraut, even cooked at home with their own hands! This is due to the fact that vegetables tend to “give” most of the nitrates to brines and marinades. In addition, vinegar is used to prepare these liquids, which is also not a useful product for a future mother.

There is also an opinion that it is better for a pregnant woman to reduce the consumption of mushrooms to a minimum, which is due to the high content of protein in them, which is difficult for the human body to digest, especially during pregnancy! However, not all nutritionists adhere to this point of view.

For the sweet tooth, there is also disappointing news: during pregnancy It is recommended to limit yourself in the consumption of sweets! In addition to their high calorie content, sweets, cakes and other sweets no longer have any of the nutrients necessary for a pregnant woman. When overeating sweets, the body's resistance decreases, the likelihood of allergies increases, disturbances in metabolic processes occur, fluid retention and accumulation in the body appear, which will lead to obesity in the woman, and in the fetus to the accumulation of excess weight, which in turn becomes cause of birth trauma.

Contrary to popular belief, table salt is not a product prohibited during pregnancy! Quite the opposite: if your doctor sees no reason (for example, impaired kidney function) to limit your salt intake, you cannot reduce its amount in your daily diet! This is due to the fact that the deficiency of sodium chloride (common salt) can seriously affect the state of health. But even here it was not without pitfalls.

From the moment when two long-awaited bands appeared on the test, the woman begins new life. And in this life she is responsible not only for herself, but also for the future baby. Now everything must be subordinated to the cherished goal - to endure and give birth to a healthy child. At present, when there are a lot of dangerous viruses and infections around, this is not easy to do. This can be countered by healthy lifestyle life. Namely: a lot of walking on fresh air Sufficient time to devote to sleep, do not overwork, eat fully. Food for pregnant women is a whole science. Special guidelines have been developed on what can and cannot be eaten by pregnant women.

Absolutely not allowed to eat

Remember that treating poisoning means taking medications, and this is excluded during pregnancy.

It is advisable not to eat

Can be eaten with restrictions

Chocolate - 25-30 g per day. Contains caffeine.
Salt - 5-6 gr. per day. It creates an additional burden on the kidneys, which during pregnancy already carry a colossal burden.
Oily fish. There is a must, as it is rich in omega-3 acids, but only 300 gr. in Week.
Cod liver. You can eat a small piece a week. It contains a lot of vitamin A (retinol). It is necessary for the developing embryo, but in strictly limited doses. An excess can be the cause of the development of pathologies in the embryo.
Butter. The situation is similar - see "cod liver".
Seafood. Subject to heat treatment.
Smoked products. You can 100 g per week, subject to healthy kidneys.
Sweets - in moderation.

Alcohol and tobacco

Alcohol and smoking are strictly contraindicated. Drinking alcohol can cause miscarriage, premature birth of a child. He may be born with defects internal organs or inferior. Alcohol is especially dangerous in the first trimester of pregnancy, when internal organs are laid in the embryo.

In smoking mothers, children who are forced to use nicotine are born weakened, with underdeveloped lungs and, with a ready-made nicotine addiction. These bad habits should be left to both parents a few months before the planning of the child, so that the harmful compounds have time to leave the body;

Beverages

Drinks containing carbon dioxide (CO2) are undesirable to drink or do it rarely and in small quantities. Once in the stomach, it forms bubbles that cause bloating. This can cause diarrhea or constipation. Drinks contribute to weight gain, as they cause appetite, and contain sugar. It is better to drink non-carbonated water (mineral or drinking).
Coffee - contains caffeine, which contributes to an increase in blood pressure, the formation of acid in the stomach, the removal of the necessary trace elements (calcium, potassium, iron) from the body and brings the uterus into a state of increased tone. You can drink weak coffee and no more than one cup a day.
Black and green tea has a beneficial effect on the body of a pregnant woman. But do not forget that it also contains caffeine. You can drink two cups of tea a day.

Note: if you have already drunk coffee, then you can only have one cup of tea.

All of the above are the principles of a healthy diet for a pregnant woman. They must be adhered to in order to avoid problems with their health and the health of the unborn baby.

Making a menu for a pregnant woman is not an easy task. At the beginning of pregnancy, “thanks to” toxicosis, sometimes you don’t even want to think about food.

In the second half of pregnancy, when appetite improves, the opposite problem arises - you have to throw all your strength into the fight against excess weight. And at the same time, healthy foods should be included in the diet of the expectant mother.

It's easy to get overwhelmed by some of the advice on nutrition during pregnancy. The first impression is that the expectant mother cannot eat anything tasty! It seems that the “right to live” in the kitchen of a pregnant woman remains only with cereals and low-fat natural yoghurts.

When discussing the problems of nutrition during pregnancy, one detail should be clearly understood. Of course, there are foods that are good for the health of mother and child, and foods that are not recommended for regular use during pregnancy.

To products that should not be consumed by the expectant mother, include, for example, spirits, coffee, as well as spicy, smoked, fatty and deep-fried foods. However, there is no such food product, a single use of which in moderation could adversely affect the course of pregnancy or the condition of the fetus.

But is it possible to create a tasty and healthy menu for a pregnant woman at the same time? It is definitely POSSIBLE! After all, there are a lot of products that are useful for mom and baby! You just need to learn how to cook them properly.

What is prohibited for pregnant women

In order to put an end to the unpleasant word DO NOT once and for all, we will once again designate products and cooking methods that are not recommended for frequent use during pregnancy.

Coffee and wine increase blood pressure, which is highly undesirable for a pregnant woman.
Beer and pickles increase the load on the kidneys, which are already working "overtime" during pregnancy.
Alcohol in large quantities can have a negative effect on the developing organs and systems of the baby.
Fried, spicy, smoked and fatty foods overload the liver and gallbladder.

These organs during pregnancy can be significantly displaced by the growing uterus, and then they have to work in "cramped conditions."

Of course, expectant mothers who are prone to allergic reactions or who have close relatives with allergies should not get carried away with chocolate, citrus fruits, strawberries, exotic fruits, seafood, nuts, and other products that can cause allergies (in addition to well-known food allergens, each allergy sufferer has his own "dangerous" foods).

Celery- the only one among other herbs that is not recommended for use during pregnancy. The substance that is part of celery contributes to an increase in the number of spontaneous miscarriages and premature birth. Do not get carried away and parsley.

If the expectant mother knows that when using this or that product, she will definitely develop an allergic reaction, then it is better to exclude it from the diet, in other cases, limit the use of allergens to 1 time per week, in moderation.

Diet of a pregnant woman

Before moving on to a discussion of various foods and dishes, let's get acquainted with the general rules for compiling a diet that will be useful for a pregnant woman and give her pleasure.

It is desirable that plant products make up 2/3 or at least half of your daily diet. This menu is especially relevant in recent weeks before childbirth - vegetables and greens contain prostaglandins, on which the elasticity of the tissues of the birth canal depends. During pregnancy, such a “diet” will help the expectant mother to normalize bowel function and achieve a more even weight gain.

However, in no case should you reduce the amount of animal products - for normal development, the baby needs animal protein, which is found in meat, fish and dairy products. The diet of a pregnant woman should include 70-90 g of animal protein.

Fresh vegetables and fruits are healthier than thermally processed ones. Of course, we are talking only about those products that are traditionally eaten raw. For example, fresh carrots, cabbage and greens are healthier than soup cooked from them.

Freshly prepared food is tastier and healthier than food stored in advance. Of course, a working woman often does not have the opportunity to cook food 3-4 times a day. Let this be an excuse to pamper yourself this weekend!

Eating "on the go" is not beneficial. It is better not to be distracted from the process - then the food will be well absorbed. Chew food thoroughly - this way you make it easier for the body to digest food and improve the process of its assimilation.

The advice is simple: it is enough to send the next piece of food into the mouth when the taste from the previous one has disappeared. Following this simple recommendation, you will be able to appreciate favorite dish without fear for your weight and digestive problems.

Useful cooking for a pregnant woman

Steam cooking and oven baking

These are the healthiest ways to cook. It is POSSIBLE to bake almost everything - meat, fish, vegetables, fruits - in foil or special paper for baking. Wrap a piece of lean pork, sprinkled with spices and herbs, in foil, put in the oven for 2-3 hours at a temperature of 140 degrees - and you will get an amazing homemade boiled pork. Steamed white poultry meat, carrots, cauliflower and broccoli are especially delicious.

Extinguishing

This cooking method involves a long stay of the product on low heat in a flat dish under a lid with a small addition of water. The most delicious are beef, lamb, potatoes prepared in this way.

Cooking

For fried food to keep its beneficial features, it is better to cook it, cutting into small slices, for 3-4 minutes without adding fat. It is convenient to do this in a special wok pan - it has thin walls, it heats up evenly, and not like a traditional pan, where the bottom heats up more.

However, when using such dishes, there are many nuances. It is more convenient to cook in a wok pan on a gas stove, and the burner should be large enough so that the flame covers the entire surface of the pan. There are also wok pans for electric stoves - they are flat.

Outdoors The best way frying - on coals. For the expectant mother, lean pieces of the ball, fish and poultry should be selected. Zucchini, pumpkin, tomatoes and potatoes prepared in this way are excellent and very useful. However, before you start eating, you should remove the crust formed by contact with fire from the food.

Nutrition for pregnant women

Vegetables and fruits - everything is POSSIBLE (with an eye on allergens). Raw, thermally processed. In salads and second courses! A salad of fresh vegetables and herbs is best seasoned with unrefined vegetable oil. Don't forget to wash the gifts of nature well before eating them!

Berries: cranberries, lingonberries, rose hips, blueberries, currants, chokeberries are the main helpers of the future mother's kidneys, as well as a natural source of vitamin C!

YOU CAN eat fresh berries, buy frozen ones, cook “five-minutes”, wipe berries with sugar, make fruit drinks, compotes and jelly.

Kashi is the perfect breakfast for a future mother. Buckwheat, millet, corn and oatmeal are very useful: they contain iron, carbohydrates, vitamins and fiber.

It is better to cook porridge in water, adding milk and butter a few minutes before cooking. Dried fruits can be added to sweet cereals, browned vegetables can be added to salted cereals. Muesli is no less useful - it is actually a vitamin cocktail, and it is also very tasty. Muesli is eaten with milk, kefir, yogurt or fruit juice, but I must say that they are also very high in calories.

Dairy is the main source of calcium. Both fresh and dairy products are useful.

Meat is the main source of animal protein, B vitamins and iron. For cooking, it is better to buy chilled rather than frozen meat - it retains its beneficial qualities better. From meat snacks, preference is given to boiled pork and low-fat ham: it is better to refuse sausage products, as they contain a lot of fat and preservatives.

Fish contains vitamin D and phosphorus, which are responsible for the work nervous system baby. Of course, it is better for the expectant mother to cook fresh low-fat fish (cod. Perch, pike, pollock, ice, hake).

In conclusion of our article on the benefits of healthy food, I would like to wish all pregnant women: cook with love and eat with pleasure, and then your diet will become the key to a successful pregnancy, a source of good mood and baby's health!

And forget about stress. ENJOY PREGNANCY! This is the MOST BEAUTIFUL TIME in the life of a WOMAN.

RECIPES OF SOME DISHES FOR A PREGNANT WOMEN

Morse for a pregnant woman
3 handfuls of cranberries, 3 handfuls of black currants, 3 handfuls of lingonberries, 4 table. spoons of sugar, 3 liters of water
Pour everything into a saucepan and bring to a boil. Simmer over low heat for 5 minutes and turn off. Crush the berries with a crusher, drain through gauze into a plastic bottle and refrigerate. Excellent thirst quencher! If you take 2.5 cups of fruit drink, pour in 0.5 cups of boiled water, heat it almost to a boil. Add 4 tbsp. sugar and 3 tbsp. starch, stirred in a glass of warm water, bring everything to a boil and turn it off. That will turn out jelly.

Summer salad for pregnant women
3 tomatoes, 3 sweet multi-colored peppers, 1 cucumber, 1 sweet onion, 1 tbsp. l. corn oil, 1 tbsp. l. olive oil, 1 tsp. lemon juice, 1 bunch lettuce, 2 tbsp. l. greens (parsley, dill, marjoram, cilantro, basil), salt, pepper
Lettuce is torn by hand into large pieces in a salad bowl. Tomatoes, cucumber and peppers are cut into rings. Onions are cut into rings and lightly kneaded with salt. Pour in a mixture of oils and lemon juice. Salt, pepper to taste.

Apple and Carrot Salad
3 apples, 2 carrots, 100 gr. sour cream, 20 gr sugar
Grate the peeled apples to the core on a coarse grater. Grate the peeled carrots on a fine grater. Mix, add sour cream and sugar.

Salad for hemoglobin
2 carrots, 1 beet, 100 gr. sour cream
Grate raw carrots, raw beets on a fine grater. Season everything with sour cream, salt.
And more walks in the fresh air :)

Cottage cheese and green onion salad
5 st. l. homemade cottage cheese, 2 green onions, 2 tbsp. l. sour cream, salt, pepper
Finely chop the green onion, mix with cottage cheese and sour cream. Salt, pepper to taste. But green onions can cause heartburn.

Vinaigrette for a pregnant woman
5 potatoes, 1 beetroot, 3 carrots, 6 tbsp. l. canned green peas, 3 pickled cucumbers, 1 sweet onion, 4 tbsp. l. greens, 1 handful of pickled cabbage, 1 apple, 5 tbsp. l. sunflower oil
Boil unpeeled carrots, beets, potatoes. Clean, cut into cubes. First, put beets in a salad bowl and pour a couple of tablespoons of oil into it, mix and throw everything else. Cut pickles, onion, apple into small cubes. Add green peas, cabbage. Pour vegetable oil, sprinkle with herbs. Salt, pepper to taste. Yes, and my grandmother prefers to sweat onions in olive oil - it really tastes better.

Avocado salad for pregnant women
2 avocados, 2 tomatoes, half a red onion, cilantro, juice of half a lemon
Peel and separate the avocado from the seed, cut into cubes. Cut the tomatoes into cubes too. Add chopped red onion and half a bunch of cilantro. Salt, squeeze lemon juice, let stand for 20 minutes.

Potato salad for pregnant
2 potatoes, 1 onion, parsley (! be careful), juice of half a lemon, olive oil
Rinse potatoes and boil in their skins or without. Then clean, cut into slices. Cut the onion into half rings or smaller, finely parsley. Mix potatoes, onion, parsley. Salt, pepper, add olive oil and a little lemon juice. Mix thoroughly and the salad is ready.

Eggplant salad for pregnant women
2 eggplants, 1 onion, 3 garlic cloves, olive oil, lemon juice
Pierce the eggplant with a fork and bake in the oven. Then peel off the skin and grind into a pulp. Add chopped onion and garlic. Salt and gradually add olive oil and lemon juice. To stir thoroughly. You can add soy mayonnaise.

Green bean salad for pregnant women
1 package fresh frozen beans, 1 onion, 3 garlic cloves, herbs, olive oil, vinegar
Boil beans in salted water (throw into boiling water). Throw beans on
colander. Season with finely chopped onion, garlic, herbs, pour olive oil and vinegar and mix.

Salad with pistachios
lettuce, dill, unsalted pistachios, sesame seeds, olive oil, lemon juice, balsamic vinegar
Rinse lettuce leaves, shake off excess water from them. Tear them into pieces in a deep bowl. Add finely chopped dill, lightly chopped unsalted pistachios and sesame seeds. Season with salt, olive oil, lemon juice and balsamic vinegar. Mix.

Tzatziki(traditional Greek salad)
It is served alone as an appetizer or for breakfast along with pitta. Tzatziki is often used as a sauce for meat dishes. For example, it goes very well with shawarma
1 large cucumber, 2-4 cloves of garlic, 2 cups of thick natural yogurt or sour cream, 2 tablespoons of olive oil, 1 teaspoon of white wine vinegar (or sour white wine), a little dill (or mint leaves of your choice)
Peel the cucumber and grate it on a fine grater, then squeeze it with your hands to remove excess moisture and put it on a sieve. Put the yogurt in a deep plate, pass the garlic through a press and add to the yogurt along with chopped dill. Add cucumber, olive oil, vinegar, salt and pepper to yogurt to taste. Mix all the ingredients and put the salad to cool in the refrigerator, then sprinkle with herbs.

Horiatiki(Greek salad)
200 gr. Cheese, 1 cucumber, 2-3 tomatoes, 3-4 onions, 1 green bell pepper, 1 jar of pitted olives, 3 tbsp. olive oil, 1 tbsp. l. marinade from olives, greens
Cucumbers to clear from skin, cut. Cut small tomatoes in the same way as cucumber. Cut the onion and bell pepper into half circles. Remove the pits from the olives and chop finely. Brynza cut into cubes. Mix everything in a bowl. Add fresh herbs. For dressing, mix olive oil with olive marinade, add pepper. Pour over the salad, mix again.

apple salad
leaf lettuce, 3 sweet apples, 4 tbsp. sour cream
Cut apples into cubes and season with sour cream. If it's sour, add a little sugar.

fresh cabbage salad
200 gr. cabbage, 1 fresh cucumber, dill, vinegar, olive oil
Cabbage and cucumber are finely chopped, finely chopped dill is added, poured with oil and vinegar.

potato and lettuce salad
4 potatoes, Chinese cabbage, half an onion, balsamic vinegar, corn oil
Peel the boiled potatoes, cut into semicircles. Chop the cabbage, add a little onion. All this is salted and seasoned with a spoonful of vinegar and vegetable oil.

Salad "Venetian"
0.5 kg chicken fillet, 1/3 cup raisins (pre-steam in water), 1 large onion, 1/3 cup peeled pine nuts, corn oil, vinegar, green salad
Boil the chicken fillet, cool and tear along the fibers. Finely chop the onion and fry vegetable oil. Roast the nuts in a frying pan golden color, stirring constantly. Mix chicken, nuts, raisins and onions. Fill: 2 tbsp. corn oil + 1 tbsp. vinegar. Stir, put the bottom of the salad bowl with green salad, carefully put the salad on it.

red bean salad
1 can of red beans in their own juice, 1 red onion, 1 pickle, olive oil, juice of 1/2 lemon
Dump the beans into a salad bowl, finely chop the onion and cucumber. Season with oil, lemon juice, pepper.