1. What dietotherapy methods are there during pregnancy?
Sesame sauce oil wheat vegetable
Ingredients: 4 lettuce, 2 tbsp sesame paste, 1 g salt.
Exercise:
Wash lettuce and cut it into 5 cm segments; Add a little salt to sesame paste, then dilute with water and mix well; Spread the lettuce flat on the plate, pour in sesame sauce and mix well.
Nutritionist's comments: Oil-wheat vegetables are rich in vitamins, while sesame sauce is very rich in iron, which is 1 times higher than pork liver and 6 times higher than egg yolk, and the calcium content is second only to shrimp skin. Eating it cold with oily wheat dishes will not only make the expectant mother's appetite open, but also provide the nutrition she needs during pregnancy.
Sauced beef and broccoli
Ingredients: sauce beef 100g, broccoli 1, tomato sauce.
Exercise:
Slice the sauce beef and break the broccoli into small pieces; Boil the water in the pot, add the chopped sauce beef, scald it slightly, and take it out; Put broccoli in the stewed beef sauce, add a little salt and cook it, then take it out and drain it. Put the broccoli in the middle of the plate, and then put the scalded beef slices on it; Sprinkle a little tomato sauce.
Nutritionist's comment: Sauced beef contains a variety of nutrients, which has a good nourishing effect on mother's body. However, the cooked sauce beef bought in the supermarket is generally salty and not suitable for direct consumption. Blanching water with boiling water and mixing it with food can not only reduce the intake of salt, but also reduce the intake of a certain amount of oil, and ensure the absorption of nutrients.
Shrimp seafood rice
Ingredients: 6 fresh shrimps, 200g diced carrots, peas 100g, fresh rice 1 bowl, 2 eggs, 205g rapeseed, salt 1g and proper amount of edible oil.
Exercise:
Wash prawns, remove the shell and head, and control the moisture; Selectively cleaning small rape and cutting into sections;
Boil water in the pot, blanch diced carrots and peas; Put a little oil in the wok, heat it to 50%, add prawns, fry them over low heat, and take them out;
Use the remaining oil in the pot, add a little oil, add small rapeseed, diced carrots and peas, stir-fry slightly, add a little sauce to taste, and take out the pot;
Fry eggs into poached eggs; Put out a bowl of rice, pour in the fried rape, diced carrots and peas, and mix well; Just put the fried shrimp and poached eggs on it.
Nutritionist's comment: It's delicious. It makes people drool and is nutritious, which is suitable for expectant mothers to supplement nutrition.
Cheese hand roll
Ingredients: laver cheese 1 slice, lettuce 1 slice, tomato 1/2 slices, and appropriate amount of salad dressing.
Exercise:
Wash lettuce and tear it off; Wash tomatoes and slice them; Spread laver and arrange cheese, lettuce and tomato slices in turn; Sprinkle with salad dressing and roll it up.
Nutritionist's comments: Porphyra and cheese are rich in calcium, but cheese is high in salt. If the expectant mother has high blood pressure or edema, it is best to limit consumption.
2. Dietary principles during pregnancy
1. Being full does not mean eating well.
In the diet during pregnancy, eating well does not mean eating more. If the pregnant woman's weight is within a reasonable range, there is no need to consume extra calories in the first trimester. In the second trimester, it will consume an extra 300 calories a day, while in the third trimester, it will consume 450 calories a day.
Avoid unhealthy food.
Sushi, alcoholic drinks and soft cheese are all unpasteurized and carry germs and parasites. In addition, pregnant women should try to avoid drinking caffeinated drinks. According to research, women who consume 200 mg or more caffeine every day are twice as likely to have an abortion as women who do not consume caffeine. Besides coffee, tea, cola, cocoa powder, chocolate and other soft drinks all contain caffeine. Some pregnant women may feel uncomfortable at first, but once they try to gradually reduce the intake of caffeine drinks, they will avoid some headaches.
Take prenatal nutritional supplements
The biggest advantage of a healthy diet is that it can meet all kinds of nutrients needed during pregnancy. Make sure that the vitamins you eat contain folic acid. Another important nutrient is choline, which can effectively prevent neural tube defects. During pregnancy, women need to consume 450 mg of choline every day, but most pre-pregnancy vitamins do not contain such substances and should be obtained from food.
4. You can't go on a diet to lose weight during pregnancy
If you go on a diet during pregnancy, it may cause potential risks to pregnant women and fetuses. Many weight-loss methods often make you eat not only low-fat foods, but also foods with low levels of iron, fiber and other vitamins and minerals.
Gradually gain weight
Weight gain during pregnancy is inevitable. However, weight gain is a slow process. At the beginning of pregnancy, the weight gain is not obvious, but with the extension of pregnancy time, the weight of pregnant women will gradually increase, not sharply, which is a normal phenomenon.
Increase the frequency of diet
Many pregnant women will have nausea, nausea and even vomiting in the early pregnancy. These symptoms will make pregnant women's appetite drop sharply. However, during pregnancy, you should supplement nutrition in moderation, so pregnant women should eat less and eat more meals. Eat every meal, and eat whenever you are hungry. This can reduce the vomiting feeling of pregnant women.
7. Eat candy once in a while
Some snacks, such as biscuits, can't be eaten as meals, but you can eat some occasionally when you are hungry. This not only increases the variety of food, but also improves the dietary taste of pregnant women.