What should pregnant women eat that is nutritious?
Nutrition during pregnancy is one of the topics that expectant mothers care most about. A reasonable diet can not only ensure the health of pregnant women, but also promote the growth and development of the fetus. The following are popular discussions and structured data on pregnant women’s nutrition in the past 10 days across the Internet to help expectant mothers scientifically combine their diets.
1. Essential nutrients and food sources during pregnancy
| Nutrients | function | Recommended food | Recommended daily intake |
|---|---|---|---|
| folic acid | Prevent neural tube defects | Spinach, broccoli, beans, citrus | 400-600μg |
| iron | Prevent anemia | Red meat, animal liver, black fungus | 27mg |
| Calcium | bone development | Milk, tofu, sesame seeds | 1000-1300mg |
| DHA | brain development | Deep sea fish, algae, walnuts | 200-300mg |
| protein | tissue growth | Eggs, lean meat, soy products | 70-100g |
2. Principles of diet during pregnancy
1.diverse diet: Intake more than 12 kinds of food every day and more than 25 kinds per week to ensure balanced nutrition.
2.Eat small meals often: Adjust to 5-6 meals/day during the second and third trimester of pregnancy to relieve gastric discomfort.
3.Control weight gain: Reasonable weight gain based on pre-pregnancy BMI, generally recommended to be 10-15kg.
4.Avoid taboo foods: Raw food, alcohol, high-mercury fish, etc. should be strictly avoided.
3. Nutritional focus in stages
| pregnancy stage | Nutritional Focus | FAQ |
|---|---|---|
| First trimester (1-12 weeks) | Supplement folic acid and vitamin B6 to relieve morning sickness | Loss of appetite and severe morning sickness |
| Second trimester (13-28 weeks) | Increase protein, calcium and iron intake | Leg cramps, constipation |
| Third trimester (29-40 weeks) | Control calories and supplement DHA | Edema, heartburn |
4. Recommended popular nutritional recipes
1.Iron supplement package: Beef stir-fried spinach + red dates and wolfberry porridge (containing 32 mg of iron)
2.calcium supplement breakfast: Milk oatmeal + sesame paste + cheese (containing 800mg calcium)
3.Anti morning sickness drink: Ginger honey water + vitamin B6 supplement
5. Expert advice
1. The Chinese Nutrition Society emphasizesHigh-quality protein should be increased during pregnancy, but the frequency of animal offal intake needs to be controlled (1-2 times per week).
2. The latest research shows thatGut flora healthIt has a significant impact on the immune system of pregnant women. It is recommended to consume probiotic foods (such as yogurt) every day.
3. Recommendations from Harvard Medical SchoolOmega-3 fatty acidsIngestion should give priority to small deep-sea fish (such as salmon).
6. Clarification of common misunderstandings
| Misunderstanding | facts |
|---|---|
| Pregnant women need to eat for two | In the second trimester, you only need to increase your calories by 300 calories per day (about 1 apple + 1 slice of bread) |
| The more fruits, the better | 200-400g per day is appropriate. Excessive intake may easily cause gestational diabetes. |
| Must drink milk powder for pregnant women | Those who eat a balanced diet do not need additional supplements |
Scientific and reasonable pregnancy diet should pay attention toQuality not quantity, it is recommended that every expectant mother develop a personalized nutrition plan based on her own situation, and conduct regular prenatal check-ups and nutritional assessments to ensure the health of mother and baby.
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