Second, graham crackers, this snack has many uses: it can be chewed in bed in the morning, which can effectively alleviate the morning sickness reaction; Eating a few pieces in the car on the way to work can help you pass the boring time; When you suddenly have a desire to eat in the office, it is near you, convenient and unobtrusive. It is a genuine mini-food, which will faithfully ensure your blood sugar stability and energy throughout the day.
Third, milk and bean products. When you are pregnant, you need to absorb about 1 times more calcium from food than usual. The calcium content of most foods is limited, so it is a wise choice for you to drink skim milk during pregnancy. Pregnant women should consume about 1000 mg of calcium every day, and only 3 cups of skim milk (200 grams) can meet this demand. Yogurt is also rich in calcium and protein, which is good for gastrointestinal health. Some pregnant women are vegetarians. In order to get enough protein, they can only get the nutrition they need during pregnancy from bean products.
Fourth, fruit. Citrus and fruits are various and economical. Although 90% of them are water, they are rich in vitamin C, folic acid and a lot of fiber, which can help pregnant women maintain their physical strength and prevent fatigue caused by lack of water. Bananas can provide energy quickly and help pregnant women overcome fatigue. If your morning sickness is serious, eating bananas is easier for your stomach to accept. You can cut it into cereal or have breakfast with milk and whole wheat bread.
Fifth, 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. If the iron stored in the body is insufficient, pregnant women will feel extremely tired, so it is extremely important to supplement enough iron through diet, especially lean meat.
Sixth, vegetables. Don't forget to add black lettuce when making western salad. Dark vegetables usually mean high vitamin content. Cabbage is a good source of calcium. You can add this fresh vegetable to soup or dumpling stuffing at any time. For spinach, it was once thought that it was rich in iron and was regarded as one of the vegetables that could prevent anemia during pregnancy. But recently, experts suggested that spinach does not contain much iron, but it contains a lot of oxalic acid that affects the absorption of zinc and calcium, so don't eat more spinach. Cauliflower has many advantages, such as being rich in calcium and folic acid, rich in fiber and antioxidants against diseases, and also helping to absorb iron from other green vegetables.
Seven, dried fruit. Nuts such as peanuts contain unsaturated fats that are good for heart health. Fat is very important for the development of fetal brain. However, because the calorie and fat content of nuts are relatively high, the daily intake should be controlled at about 30 grams. Dried fruits such as preserved apricots, dried cherries and sour horns are convenient, delicious and portable, which can satisfy the desire of pregnant women to eat sweets at any time. There is another place that needs special attention. If you are allergic at ordinary times, it is best to avoid eating some foods that are easy to cause allergies, such as peanuts.
Eight, eggs. Many expectant mothers feel sick at the sight of meat, so eggs are the best source of protein for you during pregnancy. Moreover, eggs also contain various amino acids needed by the human body. Fried eggs with some vegetables will make your breakfast simple and rich. If you can't stand the smell of fried eggs, boil an egg to eat!