1. 200 ~ 250g of cereals, 50g of potatoes, and no less than 1/5 of whole grains and miscellaneous beans.

Cereals: The staple food here is rice or white flour, and all cereals are included, such as rice, millet, corn, black rice, wheat, oats, red beans and mung beans. , the total amount is 200~250g per day.

Potatoes: including sweet potato, purple potato, yam, taro, taro, potato, etc. Eat 50g a day, which is equivalent to the size of an egg. You can eat steamed purple potatoes, baked sweet potatoes, fried shredded potatoes and so on. It can also be eaten as a staple food with cereals, such as sweet potato porridge, purple potato rice, taro rice, shredded potato cake and purple potato steamed bread.

2. Vegetables 300-500g, of which green leafy vegetables and colored vegetables such as red and yellow account for more than 2/3; 200-400g of fruit.

Vegetables and fruits are important sources of vitamins, minerals, dietary fiber and phytochemicals.

Vegetables: the amount of vegetables for pregnant mommy in the third trimester is 300~500g every day, so as to ensure that there are vegetables in the meal. In a meal, vegetables account for about 1/2. If you eat in the canteen or fast food restaurant, the vegetables in each meal should also account for 1/2 of the total plate. If you don't eat vegetables for breakfast, you must eat half a plate of vegetables for lunch and dinner to meet your daily vegetable intake.

Pay attention to eat more dark vegetables, such as dark green, red, orange and purple. Dark green leafy vegetables, such as spinach, rape, celery, broccoli, mustard, leek, chrysanthemum, etc. Red and orange vegetables, such as tomatoes, carrots, pumpkins and red peppers. ; Purple vegetables such as red amaranth, purple cabbage, purple cabbage, perilla leaves, etc.

If you often order takeout for lunch, the quantity of food can't be satisfied. You can bring some vegetables that can be eaten raw, such as tomatoes, cherry tomatoes and cucumbers. You can also bring some leafy vegetables that are easy to cook to class. When eating, the water is boiled, and you can mix it with dipping sauce, such as spinach and lettuce.

Fruits: Eat 200 ~ 400g of fruits every day in the third trimester, such as apples, pears, bananas, peaches, watermelons, grapes, grapefruit, oranges, cherries, strawberries, pitaya, kiwifruit, etc. Try to choose fresh fruits in season. You can also choose low-sugar fruits, such as pitaya, kiwi, guava, green apple, strawberry, bayberry and carambola.

Fruits can be eaten as snacks or snacks at around 10 in the morning or at 2~3 pm. You can choose 2~3 kinds of fruits to eat together every day, such as eating an apple in the morning and two bananas in the afternoon.

Or eat a handful of cherries in the morning and a pitaya in the afternoon. It is best to choose different kinds of fruits to eat every day for a week, which will be more nutritious. Pregnant mothers of office workers can go to the supermarket to buy fruit after work the day before and take it to class the next day.

Three, fish, poultry, eggs, meat (including animal offal) daily total of 200-250 grams. ..

Here, "200~250g daily total" refers to the edible part, that is, the weight of pure meat without bones and fishbones, so when eating chicken, fish, ribs, etc., it should be noted that the weight of pure meat should be calculated after removing bones and thorns. 50g of meat is equivalent to a piece of lean meat in the palm of your hand, a piece of fish in the palm of your hand, and five prawns with average size.

Fish, poultry, eggs and meat are rich in high-quality protein, lipids, vitamin A, vitamin D, B vitamins, calcium, iron and zinc, which are important components of a balanced diet. The fat of livestock and poultry contains high saturated fatty acids, which is not conducive to weight control, so try to eat less fat and eat more lean meat.

Fish is low in saturated fatty acids and high in polyunsaturated fatty acids, so you can eat more fish, especially deep-sea fish, which is rich in DHA and can be eaten 2~3 times a week. Animal liver is rich in iron and vitamin A. You can eat animal liver twice a week, such as pig liver, duck liver and chicken liver.

Eggs are nutritious and simple. You can eat breakfast, one day 1 egg, about 50g. You can eat boiled eggs, tea eggs, scrambled eggs, tomato and egg noodles, egg rice rolls, or drink a bowl of egg drop soup.

Poultry meat is rich in nutrition, high in energy and slow in digestion and absorption. Try to eat lunch, pay attention to eat lean meat as much as possible, and don't eat fat meat, such as lean pork, lean beef, skinless chickens and ducks. Fish, shrimp and shellfish are high-quality protein low-fat foods that can be eaten at lunch and dinner, such as steamed fish, fried fish, braised fish pieces, boiled shrimp, scallop fish soup and fried oysters.

Note that the total daily intake of fish, poultry, eggs and meat is 200~250g. Too little intake, insufficient intake of high-quality protein and minerals, and too much intake will all affect the total energy and weight control. Matching examples: an egg for breakfast, a piece of fried steak with two palms for Chinese food, and steamed fish with one palm for dinner.

Fourth, 300-500g； milk; Beans 15g, nuts 10g.

Milk is rich in calcium. You can drink pure milk, yogurt, or pregnant milk powder. You can drink it at breakfast and before going to bed at night. You can also take it to class for meals. Guarantee 1~2 boxes of milk every day. Pregnant mothers with calcium deficiency need to drink 500g milk every day, that is, 250ml milk needs to drink two boxes.

Beans refer to soybeans, such as soybeans, black beans and green beans. , mainly to supplement calcium and plant high-quality protein. You can eat tofu and drink soybean milk. Bean curd skin, dried bean curd and dried fragrant bean curd are all bean products.

You can also buy some green beans to take to class as snacks. You can buy some green beans to take to class if you can. You can cook it in a health pot during lunch break and eat it as a snack in the afternoon. Make sure to eat soybeans or their products every day. Nuts are rich in DHA, so you must eat some nuts every day, but don't eat too much. 10 ~ 30g is enough, which is equivalent to a handful of nuts.

Such as walnuts, peanuts, sesame seeds, pine nuts, hazelnuts, pecans, almonds and so on. You can take nuts directly to the class as snacks, or you can make them into paste and soup for meals, such as black sesame walnut paste and jujube lotus seed soup.

5. The edible oil is 25g, and the salt is not more than 6g.

Pay attention to a light diet, less salt and less oil. 25 grams of oil is equivalent to 2~3 tablespoons; 6 grams of salt is equivalent to 1 beer bottle cap. Put less oil and less salt when cooking at home; When eating takeout and fast food, try to choose steaming, stir-frying, boiling, cold salad, etc. Eat less fried, pickled and waxed food.

Examples of one-day recipes in the third trimester:

Breakfast: fresh meat set meal: 50 grams of flour, pork 15 grams.

Steamed sweet potato dipped in sesame sauce: 60 grams of sweet potato, 5 grams of sesame sauce.

Boiled eggs: 50 grams of eggs.

Milk: 250 grams.

Meals in the morning: apples: 100g, cherries: 100g.

Chinese food: miscellaneous grains rice: 50 grams of rice and 50 grams of millet.

Shrimp tofu: 50 grams of new shrimp kernels and 80 grams of tofu.

Yam stewed chicken: 100g yam, 50g chicken (meat).

Fried green beans: 200 grams of green beans.

Chicken blood soup: chicken blood 10g, Chinese cabbage 50g, laver 2g.

Lunch: kiwi 100g, 20g nuts.

Dinner: miscellaneous grains steamed bread: 50 grams of flour and 30 grams of corn flour.

Braised hairtail: hairtail (meat) 40g.

Fried spinach: 200 grams of spinach.

Evening dinner: banana 100g, yogurt 250g.

All day: 25 grams of vegetable oil and no more than 6 grams of edible iodized salt.

Refer to the above content: People's Network-How to eat in the third trimester is scientific and reasonable?