Note 1: Increase the intake of dairy products or foods containing calcium, get more sunshine, or eat calcium tablets.
Note 2: Eat 500 to 700 grams of vegetables every day, supplement the vitamins needed by pregnant women, and eat a fruit after lunch and dinner.
Note 3: Control the amount of salt. Especially pregnant women with edema of lower limbs, we should pay more attention to dishes that are not too salty, and eat more food that benefits water.
Note 4: Pregnant women need nutrition to ensure the growth of the fetus, so the food intake of pregnant women should increase by about 10~20% than usual. For example, nausea and vomiting caused by early pregnancy can be taken in small amounts, and the diet should be light and easy to digest. You can eat sour fruits such as jujube and orange instead of pickles.
Note 5: Blood volume during pregnancy soared by 30%, and 700 mg of iron was needed to make red blood cells, three or four times as much as usual. It is advisable to eat more animal foods such as lean meat, poultry and fish, eat pig liver two or three times a week, and supplement iron when necessary to avoid anemia, but it is not advisable to drink tea.
Note 6: Take enough high-quality protein. Protein is an important nutrient for human body, which participates in the formation of fetal tissues and organs, regulates important physiological functions, enhances maternal resistance and maintains fetal brain development. Therefore, the intake of meat, eggs, milk and beans should be increased in the diet to ensure the supply of high-quality protein.
Note 7: Pay attention to reasonable nutrition and balanced diet. The diet of pregnant women must be rich in various nutrients, and the nutrition should be reasonable, not insufficient or excessive. Malnutrition will lead to fetal growth retardation or abortion, and overnutrition may also lead to fetal macrosomia and various complications, resulting in dystocia. Reasonable nutrition should make the diet meet the needs of lying-in women in both quality and quantity. At the same time, pay attention to the diversification of diet, so as to match the thickness, the combination of meat and vegetables, not partial eclipse, not picky eaters.
What snacks are suitable for pregnant women?
Pregnant women are a special group. After the early pregnancy reaction period, I usually have a big appetite. It must be common to eat snacks. What snacks should I eat to satisfy my mother's oral desire and help my baby's development? Nutrition experts specially selected the following snacks, so that expectant mothers can add points for their own nutrition and baby's nutrition!
jujube
Jujube has a high nutritional value. Because it is not only rich in vitamin C, but also can supplement iron for expectant mothers, so red dates are good snacks during pregnancy. But jujube can't be eaten too much, otherwise it will easily make expectant mothers flatulence. Here I can tell expectant mothers that red dates can be made into jujube porridge to drink.
walnut
Walnut is a kind of food with high nutritional value. It is rich in vitamin E, linolenic acid and phospholipids, especially linolenic acid, which is very important for promoting brain development. However, expectant mothers should also pay attention to the high fat content in walnuts. Eating too much will inevitably lead to obesity due to excessive calorie intake, which will affect the normal blood sugar, blood lipid and blood pressure of pregnant women.
yogurt
Yogurt contains probiotics, which can help expectant mothers regulate their stomachs and intestines, and is also rich in protein, which is a good source to supplement protein. Moreover, yogurt is cool and refreshing and easy to digest and absorb.
cheese
This is the essence of concentrated milk. 1k g cheese products are all concentrated from 10k g milk, and are rich in protein, vitamin B, calcium and various micronutrients which are beneficial for expectant mothers to absorb. Lactic acid bacteria in natural cheese can help expectant mothers absorb nutrients in their stomachs and intestines. It is also very important that expectant mothers who are afraid of being fat don't have to worry about getting fat if they eat too much cheese!
apple
Apples are not only sweet, sour, crisp and delicious, but also contain the necessary ingredients to form fetal bones and teeth, which can prevent and treat osteomalacia in pregnant women. Moreover, the aroma of apples can also treat emotional depression. In addition, expectant mothers with constipation may wish to try more.
Chinese chestnut
Chestnut is rich in nutrients such as protein, fat, carbohydrate, calcium, phosphorus, iron, zinc, and vitamins, and has the effects of invigorating spleen and stomach, tonifying kidney and strengthening tendons, promoting blood circulation and stopping bleeding. Expectant mothers often eat chestnut, which is not only healthy and strong, but also conducive to the development and maturity of pelvis and eliminate fatigue during pregnancy.
laver
Laver concentrates all kinds of B vitamins in laver, especially riboflavin and nicotinic acid. It contains about 15% minerals, a variety of trace elements and a large number of minerals, which helps to maintain the acid-base balance in the human body, with low calories and high fiber content. It's a good snack for moms.
However, when we choose seaweed, we should choose low sodium salt, especially for expectant mothers with hypertension or edema during pregnancy, and strictly limit sodium intake.
fig
This is a good thing. It can strengthen the stomach and moisten the intestines, and it can also promote lactation. Rich in vitamins, fructose and glucose. It is an excellent snack during pregnancy! Some mothers with constipation during pregnancy should eat more!
Raisin tonic wine
It can tonify qi and blood, induce diuresis and reduce swelling, with high iron content, and can prevent expected anemia and edema. Although raisins are delicious, don't eat more, especially some obese expectant mothers and expectant mothers with gestational diabetes must not eat raisins.
Whole Wheat Bread
Expectant mothers need to appropriately increase their food intake during pregnancy, and eat in time when they are hungry. Whole wheat bread can increase dietary fiber in the body and supplement more comprehensive nutrition. Expectant mothers with constipation can try it as a snack.
Which fruits and vegetables can't pregnant women eat too much?
Spinach: Green vegetables have always been considered as healthy food, but not all vegetables are eaten as much as possible. Spinach, for example, has always been considered to be rich in iron and has the effect of enriching blood. In fact, spinach does not contain much iron, and a large amount of oxalic acid will affect the absorption of zinc and calcium, thus hindering the baby's growth and development. Therefore, mothers should never regard eating vegetables as a good vegetable to prevent anemia during pregnancy.
Sauerkraut: When it comes to sauerkraut and sour radish, many pregnant mothers can't put it down. However, the nutrition of pickled cabbage is almost completely destroyed in the curing process, and the carcinogen nitrite contained in it will affect the normal growth and development of the fetus. So, just adjust your appetite a little, and don't eat it as a meal.
Hawthorn: maslinic acid is sour and sweet, which has the benefit of digestion. Pregnant mommy has a soft spot for it. However, hawthorn has an exciting effect on the uterus, which will cause contractions and may also cause miscarriage, just in case it is better to eat less. If you want to eat sour, choose fresh fruits, such as tomatoes, bayberry, cherries, oranges, grapes, apples and so on.
Pickles and pickles: Like bacon, salted fish and salted eggs, high salt in pickles and pickles may make pregnant mommy edema, while nitrite and preservatives in pickled products are not good for baby.
Potatoes with a long history: Speaking of potatoes, it seems that no one doesn't like them. But potatoes contain alkaloids, and the longer they are stored, the higher the alkaloid content. Eating too much may affect the normal development of the baby and lead to deformity. Pregnant moms who like potatoes should eat something fresh.
What should pregnant women eat for breakfast?
How to achieve a balanced nutrition during pregnancy? Nutrition during pregnancy is very important for pregnant women. Feeding can provide expectant mothers with the nutrition they need during pregnancy, lay a good foundation for nutrition, keep fit and prevent various common diseases during pregnancy. The breakfast of pregnant women should be comprehensive in nutrition, scientifically absorb all aspects of nutrition, and meet the nutritional needs of themselves and their fetuses. So how do you eat breakfast?
1, milk and bean products: Pregnant women should consume about 1000 mg of calcium every day, and yogurt is also rich in calcium. protein is good for gastrointestinal health.
2, fruit: There are many kinds of fruits, and citrus is rich in vitamin C, folic acid and a lot of fiber, which can help pregnant women maintain physical strength and prevent fatigue caused by water shortage.
3, lean meat: because lean meat is rich in iron, it is easily absorbed by the human body. Iron plays an irreplaceable role in the process of oxygen transport in human blood and red blood cell synthesis. During pregnancy, the total blood volume of pregnant women will increase to ensure that the fetus can get enough nutrition through blood, so the demand for iron of pregnant women will increase exponentially.
4. Vegetables: Dark vegetables often mean high vitamin content. Cabbage is a good source of calcium; Cauliflower is rich in calcium and folic acid, rich in fiber and anti-disease antioxidants, and also helps to absorb iron from other green vegetables.
5. Whole wheat products: including porridge, graham crackers, whole wheat bread, etc. Expectant mothers should choose natural cereal without sugar and other additives, and add some peanuts, raisins or honey according to their own preferences. Whole wheat bread can ensure 20~35 grams of fiber per day. At the same time, whole wheat bread can also provide rich iron and zinc.
According to nutritionists' statistics, the first meal in the morning is 50% of human nutrient intake. If breakfast is not good or not, 50% of the nutrition will disappear. Pregnant women are in a special period and need special nutrition. The quality of life every day is very important, and breakfast every day is more important. The nutrition of pregnant women should start with the first meal in the morning.
Eating more in the first trimester is better than eating well.
In the early pregnancy, the organs and internal organs of the fetus are in the stage of differentiation and formation, and the growth rate of the fetus is slow, and the required calories and nutrients are not significantly increased, so special supplies are not needed. However, during this period, expectant mothers are often prone to mild early pregnancy reactions such as nausea, vomiting, loss of appetite, aversion to oil, heartburn and fatigue, which will affect the normal eating of pregnant women, thus hindering the digestion and absorption of nutrients and leading to fetal malnutrition in the second and third trimesters of pregnancy.
Therefore, the diet at this stage should be based on quality, with high protein, rich nutrition, less greasy and easy to digest and absorb as the principle. Eat less meals a day, especially lean meat, fish, eggs, soy milk, noodles, milk, fresh vegetables and fruits. You can choose foods that pregnant women usually like, but you should not eat foods that are not easy to digest and irritating, such as fried and spicy, to prevent threatened abortion caused by indigestion or constipation.
How to supplement nutritional elements in early pregnancy
In order to meet the needs of pregnant women, the intake of protein in early pregnancy should not be lower than that of non-pregnant women, and the intake of high-quality protein should not be lower than 50% of the total intake of protein. High-quality protein mainly comes from animal protein such as eggs, meat, fish, milk and vegetable protein soybeans. Other protein is not a high-quality protein, and its absorption and utilization rate in human body is not as high as that of animal protein. Therefore, when supplementing protein, it is necessary to mix a variety of foods to effectively supplement protein.
Protein, like many other nutrients, has an optimal supplement. High-protein diet during pregnancy will affect the appetite of pregnant women, increase the burden of gastrointestinal tract, affect the intake of other nutrients, and make diet and nutrition out of balance. Therefore, protein's intake should follow the principle of moderation and moderation, and must not be blindly supplemented.
What to eat in the first trimester to recuperate the stomach?
In the early pregnancy, some substances secreted by placenta can inhibit the secretion of gastric acid, so that the activities of gastric acid and digestive enzymes are obviously reduced, thus causing expectant mothers to have symptoms such as nausea and vomiting, loss of appetite, weakness of limbs, etc., while sour taste can stimulate the stomach to secrete gastric juice, which is beneficial to the digestion and absorption of food, so most pregnant women like to eat sour food to regulate their intestines and stomach.
However, expectant mothers should pay attention to science when eating sour, and should not eat artificially pickled sauerkraut and vinegar products. Because these foods have a certain sour taste, almost all nutrients such as vitamins, protein, minerals and sugar are lost, and the carcinogen nitrite content in pickles is high, so excessive consumption is not good for the health of the mother and fetus. Therefore, pregnant women who like sour food should choose fresh fruits such as tomatoes, cherries, bayberry, pomegranate, oranges, jujubes, grapes and green apples, which can not only improve gastrointestinal discomfort, but also increase appetite and nutrition, which is conducive to the growth of the fetus.
In addition, for expectant mothers in early pregnancy, although sour hawthorn is rich in vitamin C, expectant mothers should not eat more whether it is fresh fruit or dried slices, because hawthorn or hawthorn slices contain ingredients that stimulate uterine contraction, which may lead to abortion and premature delivery, especially for early pregnant women within 3 months of pregnancy and expectant mothers with a history of abortion and premature delivery.
Five foods that pregnant mommy must avoid.
Too much acidic food.
In China, acidic food has always been used to relieve vomiting during pregnancy, but this method is not desirable.
Studies have found that pregnant women who eat too much acidic foods such as meat, fish, chocolate and sugar will change their body fluids, and acidic constitution will promote the increase of blood catecholamine levels, thus causing negative emotions such as irritability of pregnant women. This kind of negative emotion will increase the secretion of toxic substances such as hormones in the mother, which is an important reason for the abnormal development of fetal cleft palate, cleft lip and other organs.
pork liver
Both Finland and the United States advise pregnant women to eat less pig liver. Because too many fattening agents are added to feed to fatten livestock quickly, the content of vitamin A is very high, which leads to its accumulation in animal liver. Excessive consumption of pig liver by pregnant women, a large amount of vitamin A will enter the body, which is very harmful to fetal development and even teratogenic. Excessive vitamin A can cause damage to almost all parts of the body, including eyes, bones, blood, skin, central nervous system, liver, reproductive system and urinary system.
tuna
Environmental groups in the United States found that the mercury content of seven kinds of seafood, including tuna, seriously exceeded the standard, and pregnant women would give birth to teratomas if they ate it regularly. Medical experts pointed out that excessive absorption of mercury by the fetus in the mother will affect the neural development of the brain, and the learning ability will be defective in the future, and there will be sequelae such as mental retardation.
Expectant mothers should reduce the consumption of canned tuna and canned cod, because the mercury content of such canned fish is also high, and the consumption should be limited to once a month.
Contaminated food
Lack of inorganic salts or trace elements in pregnant mothers can lead to fetal malformation, and pregnant women who often eat contaminated food can also lead to fetal malformation. When the food contaminated by organochlorine pesticides such as DDT and HCH and organomercury pesticides such as Heineken enter the body, the poison will accumulate in pregnant women and enter the placenta through blood circulation, leading to fetal poisoning, which will lead to abortion, teratogenesis and stillbirth. Therefore, contaminated food must not be eaten.
Food containing Toxoplasma gondii
Infection with Toxoplasma gondii in early pregnancy can lead to hydrocephalus, microcephaly, brain calcification, abortion and stillbirth. Neonates may have convulsions, cerebral palsy, hearing impairment and mental retardation. The mortality rate is 72%.
Almost all mammals and birds (such as pigs, sheep, cows, rabbits and chickens, ducks, geese, etc. ) can be infected with Toxoplasma gondii. The source of human infection is mainly the meat of these animals. For example, the hot pot is scalded for too short, the barbecue temperature is not enough, and Toxoplasma gondii in the meat is not killed, so there is a risk of infection. Use chopping boards for raw meat and cooked food. Toxoplasma gondii on raw meat will pollute cooked food. Therefore, meat must be cooked before eating, and raw meat and cooked food must be separated.
Whitening during pregnancy, fruit helps you.
Doing a good job of sun protection can prevent skin pigmentation to a certain extent. Although the higher the SPF value, the better the sunscreen effect, but the higher the SPF value, the stronger the irritation, which easily leads to dry skin. Therefore, pregnant women are advised to choose sunscreen products with low SPF value and less irritation. In fact, postpartum melanin precipitation is related to age and physical condition. Therefore, proper vitamin C supplementation is an important step to prevent expectant mothers from turning black. It is suggested that expectant mothers use a simple and feasible whitening method: drink 1 cup of warm water after getting up every morning, take 1 vitamin E and 3 vitamin C after breakfast, and ensure the intake of 1 bottle of milk for 1 day, which can make people refreshed.
Grapes-improve your complexion
Grape is a very good fruit, rich in iron, phosphorus, calcium, organic acids, lecithin, carotene and vitamins B 1, C and so on. Pregnant women have insufficient blood color, low blood pressure, poor circulation, and cold hands and feet in winter. Eating more grapes is helpful to improve. More specifically, if pregnant women bleed, grapes can also prevent miscarriage and help the fetus develop.
Grapes had better not be seeded and peeled, otherwise the nutritional value will be greatly reduced. The recommended way to eat is to juice and drink. Wash the fresh grapes first (note that the stems of grapes should be cut with scissors, not pulled out), soak them in salt water, then wash them with toothpaste, and finally wash them with cold boiled water and juice them. You can use high-speed rotation for a little more time, and then use gauze to squeeze hard, so that the seeds will not be completely filtered out, because grape seed has antioxidant effect, which can effectively improve the poor blood circulation or bad skin.
First of all, it is ours, which can eliminate fatigue and protect the skin. Chicken thigh contains more iron and can improve iron deficiency anemia. So we pregnant women should eat it often.
Taurine rich in fish can also promote brain development, which can not only directly affect the proliferation and maturity of brain cells, but also promote the growth and development of our fetus.
The nutritional value is higher than that of ordinary natural food. Therefore, eating beef for pregnant women can greatly meet the demand for iron and zinc during pregnancy. And I know it's very powerful.
We pregnant women eat mutton to increase digestive enzymes, protect the stomach wall, repair the gastric mucosa and help the spleen and stomach digest. Eating mutton properly by pregnant women can also improve many symptoms such as qi deficiency.