The food should be well matched.
(1) food diversification: choose the types and quantities of food to meet the supply standards of calories and nutrients for pregnant women, neither too much nor too little. The daily diet should include cereals, animal foods and bean products, vegetables and fruits, milk and dairy products. And different foods in the same category should be selected in turn to diversify foods, which can not only avoid the lack or excess of some nutrients, but also make various foods play a complementary role in nutritional components.
(2) Color, smell and taste are all available: the color, smell and taste of food are the conditioned stimulus factors of food to human body, which can establish conditioned reflex to human food center. If the food is positive in color, mellow and delicious, the cerebral cortex remains moderately excited, which promotes appetite and is conducive to the digestion and absorption of food.
(3) Have a proper sense of fullness: chew slowly when eating, and don't eat too much when you see your favorite food until you are bloating. In order to avoid overweight and overnutrition in the digestive tract, you can eat every meal to make people feel full.
(4) Pay attention to seasonal changes: Generally, summer meals should be light and refreshing, and winter meals can be thicker.
Eating should be qualitative, regular and quantitative.
At different times of the day, the human body's demand for calories and nutrients is not exactly the same. Therefore, we should make a diet plan according to everyone's life, work and physiological needs, and distribute the food in a day qualitatively, regularly and quantitatively. Once this plan is determined and implemented, it will become a conditional stimulus. As long as it is time to eat, the body will secrete digestive juice, which is conducive to the digestion and absorption of food. At the same time, it can avoid overeating. To determine the diet plan, we should pay attention to two points:
(1) The proportion of food distribution per meal is appropriate: breakfast should account for 25% ~ 30% of the total calories in the whole day, Chinese food should account for 40%, and dinner should account for 30 ~ 35%. Achieve the nutritional principle of "full early, good in the middle and little in the evening". Not much activity at night, less calorie consumption, eating more foods rich in fat and carbohydrates, the human body is easy to get fat, which will affect sleep, so eat well and don't be greedy.
(2) The interval between meals should be moderate: too long will cause a strong sense of hunger, lower blood sugar, and easily lead to overeating. Too short leads to loss of appetite. Generally, mixed food stays in the stomach for about 4-5 hours, so the interval between meals should be at least 4-5 hours.
Adopt reasonable cooking methods
For staple foods such as rice noodles, the finer the processing, the more times of washing (the longer the soaking time before and after washing rice, the higher the temperature of water used for washing rice), the more nutrients are lost, especially water-soluble vitamins, and some vitamins will be lost during cooking. When frying deep-fried fritters, the temperature is high and the vitamin loss is the biggest when adding alkali.
Vegetables should be kept fresh, washed before cutting, and the interval between washing, cutting and cooking should not be too long, so stir-fry as soon as possible.
Fish and meat lose more vitamins after cooking, among which "frying" loses the least, and "frying, burning and roasting" loses more. When frying ribs and cooking fish, adding a small amount of vinegar can promote the dissolution of calcium in bones and increase the absorption of calcium.