Eating a meal like this does not grow meat. Only when our expectant mother eats at least three kinds of food every meal can we achieve "growing a baby without growing meat". These three foods include cereals, vegetables and foods rich in protein (at least one of fish, poultry, eggs, milk and beans). For example, the breakfast of Xiao S during pregnancy (shredded ginger fish soup, sesame oil noodles, green vegetables); Pregnant lunch of Michele Monique Reis (noodles, cheese with green and yellow vegetable salad, a fish, strawberry or kiwi as dessert); Gigi Lai's dinner during pregnancy (a small bowl of white rice +2/3 palm-sized meat+vegetables) conforms to this principle.
Tips:
1. Potatoes, yams and pumpkins in vegetables are rich in starch. It is recommended to use them instead of some staple foods, boiled or steamed.
2. It is suggested to match the thickness of the staple food, such as adding fresh corn kernels to the sesame oil noodle line for small S breakfast, replacing the noodles for Miqile Monique Reis lunch with buckwheat noodles, and replacing the white rice for Gigi Lai dinner with oat brown rice.
3. The staple food for dinner is about 50-75 grams, which is equivalent to the small bowl and flat bowl used to hold rice at ordinary times. Of course, it is best for nutritionists to give quantitative guidance to individuals.
4. Every meal should be seven minutes full. Only by chewing slowly can we objectively judge whether we are full, because gorging often feels that we have eaten too much when we are full. Therefore, it is recommended to chew 10 times at least every meal.
5. The cooking of each dish should be light and less oily. Everyone uses 25-30 grams of oil every day, but it is too much trouble to operate without grams of oil. Pour a little water into the plate after each meal. If the oil is even sliced, it means that it is used more. If there are oil stars, it means it is useless.
Eating these meatless meals is the welfare of expectant mothers. Eating some fruits, nuts, sugar-free low-fat yogurt, whole wheat bread and oatmeal is naturally indispensable. For example, Michele Monique Reis's lunch during pregnancy (almond, banana or fig, yogurt or ginger milk) 100% conforms to the nutritionist's recommendation, while Xiao S's lunch during pregnancy (sweet porridge and corn) and Gigi Lai's lunch during pregnancy (3 pieces of Mary cake/1 apple) need to be improved, but Xiao S's sweet porridge is added with a little honey instead of sucrose.
Tips:
1, eating does not affect the dinner. Extra food plays a connecting role between two meals, so it is not for the purpose of eating enough, just put it on the mat, otherwise it will affect the dinner.
2, you can add meals 2-3 times a day. 10am-1/am, meals can be served from 3 pm to 4 pm and from 8 pm to 9 pm. Of course, there is no need to add meals between meals. For example, you can add meals at night or in the morning, and make sure to add meals at least twice a day, so that three meals and two meals can make blood sugar more stable, which is conducive to long fetuses and not eating meat.
3, nuts choose the original flavor. Nuts only choose the original flavor, without sugar, salt or even frying can reduce the intake of energy and salt; Selective silence can reduce the oxidative rancidity of fatty acids.
In the early pregnancy, many expectant mothers will have symptoms of vomiting during pregnancy. At this stage, they can eat whatever they want without thinking too much about nutrition. For example, some pregnant mothers especially want to eat hot and sour powder, so they can let the restaurant put less Chili oil and salt. If you must pay attention to nutrition, let the restaurant add more vegetables and eggs. Don't worry that eating badly will affect the development of the fetus, and forcing yourself to eat will make you fat, because the fetus can get enough nutrition and energy through the mother in the first trimester, even if the expectant mother eats badly.
Moderate eating in the second and third trimester With the arrival of the second trimester, the growth and development of the fetus are gradually accelerated, and the required nutrition and energy are also increased. Expectant mothers often feel hungry. At this time, the advantage of eating less and more meals (3 main meals +2-3 meals) is reflected. Of course, the older generation will encourage expectant mothers to eat more and comfort them not to worry about gaining weight. Now, one person eats two people. In fact, according to the Dietary Guidelines for China Residents issued by China Nutrition Society on 20 16, the energy in the second and third trimesters is only 500 calories more than that in the first trimester. You only need to drink one more bag of milk, eat 1 egg, 1 red meat and 1 deep-sea fish, which will basically increase the calorie by 500 calories. Don't let go of big fish and big meat, but it is unrealistic for expectant mothers to say that they eat according to their weight. The method is to chew slowly and stop when you feel full.
Tips:
1, all kinds of snacks in the supermarket must be quit. A packet of 130g biscuits or a box of 14g non-fried potato chips all exceed 500 kcal, which satisfies the increased energy but cannot satisfy the increased nutrition.
2. You can supplement a multivitamin and mineral every day, which can not only supplement the nutritional needs in the second and third trimester, but also help to grow a fetus without meat, because various vitamins and minerals need to work together in energy metabolism.
Eat two balanced long fetuses without gaining weight. Sebrina sent it to Weibo while lifting iron in the gym during pregnancy. If you have a good exercise foundation before pregnancy, you can also do it under the guidance of a fitness coach. If not, you can do some routine safety exercises. Walking is a safe exercise throughout pregnancy (except that pregnant mommy must not move). In the second trimester, the fetus is stable, and the uterus is not the best time to exercise. Jogging, swimming, aerobics or yoga with a small range of exercise and no pressure on the uterus can be carried out with confidence. In the third trimester, the body edema is more serious, and the uterus exerts greater pressure on the lower limbs. Swimming is the most recommended sport. Even if you can't swim, walking in the water will reduce the pressure on your lower limbs and consume energy.
It is very important to monitor your weight. Calculate your body mass index according to your pre-pregnancy weight and height. Corresponding to different values, the recommended weight gain in the middle and late pregnancy is also different. It is recommended that pregnant moms bring their own weighing scale at home and check their weight every week. If she gains too much weight, she should control her diet properly next week.
Table of suitable weight gain and growth rate during pregnancy
Remarks: China lacks sufficient data to put forward suggestions on weight gain during pregnancy. The Nutrition Society of China recommends referring to the data of the Institute of Medicine (see the above table) and trying to control your weekly weight within the above range.
It is not a celebrity's patent to have children without eating meat. Learn the above methods of keeping your mouth shut and holding your legs to measure your weight. You can have a baby without eating meat.