The following types of food are beneficial to the health of pregnant women and fetuses:
cereal
Cereals including rice, flour and miscellaneous grains (such as corn, millet and oats) are the main sources of human energy, among which coarse grains and miscellaneous grains also contain more B vitamins and dietary fiber. Taking cereal as the staple food and paying attention to the matching of coarse and fine grains can ensure the diversification of diet, the supply of nutrients such as energy and vitamin B 1, and the balance of amino acids. It can also improve the nutritional value of grain protein and improve constipation during pregnancy.
Recommended intake
250~350g per day in the first trimester, 350~450g per day in the second and third trimesters, in which the miscellaneous grains shall not be less than 1/5.
Fresh vegetables and fruits
Fresh fruits and vegetables are the main sources of vitamins such as vitamin C and carotene, minerals such as potassium, calcium and magnesium, and dietary fiber, while the contents of carotene, vitamin B2, vitamin C and folic acid in dark fruits and vegetables such as green, red and yellow are higher than those in light vegetables and ordinary fruits. Green vegetables such as spinach, lettuce, Chinese cabbage and cauliflower are rich in folic acid, and sufficient folic acid can reduce the occurrence of fetal neural tube defects in the first trimester. Rich dietary fiber in fruits and vegetables can promote intestinal peristalsis and prevent constipation in pregnant women. In addition, most fruits and vegetables are alkaline foods, which is very important for pregnant women to maintain acid-base balance.
Recommended intake
Vegetables are 400 ~ 500 g per day, of which dark vegetables such as green leafy vegetables account for 2/3; 200~400g of fruit.
Milk and dairy products
Milk and dairy products are rich in calcium, which is the best source of natural calcium and has high absorption and utilization rate. In addition, they are rich in vitamin A, protein and B vitamins. Pregnant women's demand for calcium is about half higher than that before pregnancy, especially in the third trimester, fetal bones develop faster and the demand for calcium is greater. Because there are few milk and dairy products in our traditional diet, the intake of dietary calcium is only about 400mg, which is far lower than the recommended intake of 1000~ 1200mg per day. Therefore, pregnant women should consume at least 250~500mL of milk (containing 300~600 mg of high-quality calcium) every day, and supplement calcium preparations appropriately when necessary to meet the needs of calcium. In addition, while supplementing calcium, we should also pay attention to supplementing vitamin D to promote the absorption of calcium (vitamin D needed by the body can be synthesized by doing appropriate outdoor activities in contact with sunlight). There is also the high-quality protein provided by milk and dairy products, which is also of great significance to supplement protein during pregnancy.
Recommended intake
Milk is 250 ~ 500 grams or equivalent dairy products (35 ~ 70 grams of light milk powder) every day.
Soybean and its products
Soybeans (such as soybeans and green beans) have high protein content and good quality, and are also rich in linoleic acid, which is an essential fatty acid for fetal growth and development. In soybean, the contents of calcium and vitamins B 1 and B2 are also high, and the price is low. For pregnant women who can't drink milk or have no conditions to drink milk, they can also achieve the purpose of supplementing calcium by ingesting appropriate amount of soybeans or bean products (such as tofu, dried tofu and soybean milk). But it should be noted that the calcium content of bean products is not as good as that of milk. If you only eat legumes, you need to supplement 400 ~ 500 mg/day of calcium.
Recommended intake
50 grams of soybeans or equivalent soy products per day (such as 80 grams of dried tofu).
Fish, poultry, eggs and meat
Fish, poultry, eggs and lean meat are good sources of high-quality protein, minerals, vitamins A and B. Fish, especially marine fish, can provide n-3 polyunsaturated fatty acids (docosahexaenoic acid, DHA), which is very beneficial to the development of fetal brain and visual function. Eggs, especially yolk, are good sources of lecithin, vitamin A and vitamin B2. Meat is rich in iron and has high absorption and utilization rate. Regular intake is beneficial to prevent or correct iron deficiency anemia in pregnant women. Therefore, the intake of fish, poultry, eggs and lean meat should be appropriately increased during pregnancy to meet the needs of pregnant women and fetuses for high-quality protein and other nutrients.
Recommended intake
The daily total amount of fish, poultry, eggs and meat is 200g ~ 250g；; It is best to eat fish 2 ~ 3 times a week, 1 egg a day.
vegetable oil
Vegetable oil and nuts (such as peanuts, walnuts, melon seeds, etc. ) not only provides energy, but also contains rich vitamin E and essential fatty acids, which can promote the development and maturity of fetal cranial nerve system.
Recommended intake
Vegetable oil is 20~25g per day.