For pregnant women, you can't have your cake and eat it. In fact, as long as you eat properly, you can also let pregnant mothers not grow too fast and too fat. So how to keep a good figure during pregnancy? The following is what I arranged for you? What can I eat when I am pregnant without getting fat? Content, I hope you like it!

1, pregnant women ate a non-fattening food: whole wheat bread.

Replace the flour white bread you eat every day with whole wheat bread, which can guarantee 20? 35g of fiber intake. At the same time, whole wheat bread can also provide rich iron and zinc.

2. Pregnant women eat foods that are not easy to gain weight. 2. cereal.

In order to have a vibrant morning, change the biscuit fritters for breakfast into porridge! Why? Because cereal can not only make you energetic all morning, but also lower your cholesterol level. Don't choose those sweet and delicate cereals. It is best to be natural, without sugar or other additives. You can add some nuts, raisins or honey to the cooked porridge according to your taste and preference.

3. Pregnant women eat foods that are not easy to gain weight. Step 4: nuts

If you stayed away from nuts because of their high fat content before pregnancy, now you should realize that fat is very important for the development of fetal brain, and nuts can make you less hungry. Experts suggest that saturated fat (found in meat and butter) can be replaced by some unsaturated fat (a heart-healthy fat found in nuts). However, because the calorie and fat content of nuts are relatively high, the daily intake should be controlled at about 28 grams. 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.

4. Pregnant women eat foods that are not easy to gain weight. 5: Citrus

Although citrus fruits are 90% water, they are still rich in vitamin C, folic acid and a lot of fiber. Can help you maintain physical strength and prevent fatigue caused by lack of water.

5. Pregnant women eat foods that are not easy to gain weight. 6: eggs.

Many expectant mothers feel sick at the sight of meat, so eggs are the best source for you to get protein during pregnancy, and they 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!

6. Pregnant women eat foods that are not easy to gain weight. Seven: Green leafy vegetables

Spinach is rich in folic acid and zinc. Cabbage is a good source of calcium. Reforming the raw materials of salad and adding some dark lettuce will definitely improve the nutritional value of this dish, because the darker the vegetables, the higher the vitamin content. You can also add some fresh vegetables to your soup or dumpling stuffing at any time.

7. Pregnant women eat foods that are not easy to gain weight. Eight: cauliflower.

Eating this vegetable is really good: it is not only nutritious, but also healthy and delicious; Rich in calcium and folic acid, but also contains a lot of fiber and disease-resistant antioxidants; Vitamin C can also help you absorb iron from other green vegetables.

8. Pregnant women eat foods that are not easy to gain weight. 9: Low-fat yogurt.

Yogurt is rich in calcium and protein, which can be easily absorbed by expectant mothers who are lactose intolerant. It can also help your stomach keep healthy.

9. Pregnant women eat foods that are not easy to gain weight. Ten: skim milk.

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 three cups of skim milk (200 grams) can meet this demand.

A coup for expectant mothers not to get fat with makeup.

1, vegetables are eaten as fruits.

Fruits are rich in vitamins, which are not only necessary for human body, but also beneficial to iron absorption. But you can't eat it without restraint, because fruit contains a lot of sugar, which is easy to get fat and may also cause gestational diabetes. Pregnant mothers might as well eat some delicious vegetables as fruits or mix them with fruits. For example, mix oranges and cucumbers into an orange cucumber salad; Or, mix carrots and apples to make juice. Of course, simply eating tomatoes, radishes, etc. as fruits, or drinking cucumber juice instead of fruit juice, is also a very good way.

2. Cook meat by frying and stewing.

When cooking meat, it is easy to eat too much nutrition if you braise in soy sauce, because? Braised? Will add a lot of cooking wine, sugar, soy sauce, these spices are also high in calories.

Therefore, during pregnancy, red meat can be cooked by frying and stewing, such as roasting lamb chops with olive oil and vanilla sea salt and stewing beef. But be careful not to barbecue with an open flame, use an oven to avoid burning, so it is not easy to produce carcinogens.

3. Use lemon as flavoring agent

Some seasonings added to make food more delicious are also very fattening. For example, mayonnaise for salad is a mixture of egg yolk and oil, and then salt and sugar are added, which is very high in calories. So, try homemade salad juice. One of my most commonly used sauces is to mix a little olive oil, lemon juice, chopped fresh herbs and a little ground black pepper and sea salt, because lemon has a strong sour taste. Food can be delicious without too many other seasonings, and the amount of oil and salt can be reduced. In addition to salad, this sauce can also be spread on salmon or other fish to make marinade, and then fried with less oil, which is also delicious. In summer, you can also soak lemon slices in mineral water instead of carbonated drinks, which is very refreshing and healthy.

4, multi-purpose beans, corn, sweet potatoes and so on. As a staple food.

Adjust the structure of staple food, eat less polished rice and white flour, and appropriately add beans and miscellaneous grains to the staple food, such as steaming a bowl of miscellaneous grains rice. Or, taking sweet potato, corn and taro as staple food can absorb more dietary fiber, which is beneficial to intestinal peristalsis and relieve constipation that often occurs during pregnancy. It is also a good way to keep weight growing slowly.

5. Advance the dinner time and insist on taking a walk after dinner.

If you can develop the habit of eating less and more meals during pregnancy, it is also very beneficial to control your weight.

At the same time, you can also advance the dinner time by one hour, and go out for a walk for 30 ~ 45 minutes after dinner, which can not only consume a certain amount of calories, but also help natural childbirth through moderate exercise.

6, insist on weighing every day, adjust at any time.

Buying an electronic scale and weighing it accurately every day can also control your weight very effectively.