In order to keep the fetus from eating meat, we must eat reasonably and exercise reasonably. Remember: pregnant women need about 2500 calories a day. A reasonable diet includes all kinds of food:
1, about 15% ~ 20% of the heat should be obtained from protein, such as meat, fish, eggs and beans.
2. About 25% ~ 30% of calories should be obtained from fatty foods, such as butter, cheese, oil and nuts (fat).
3. About 55% ~ 65% of the heat (the largest part) comes from grains (carbohydrates) such as rice, noodles, bread and potatoes.
However, due to the different weights of pregnant women, it is necessary to focus on specific operations in daily life. For example, if pregnant women are biased, it is necessary to reduce the intake of junk food and make more efforts on "not growing meat"; If pregnant women are lighter, they must supplement nutrition, increase high-quality fat and spend more energy on "long pregnancy".
Overweight pregnant women: focus on "no meat"
Overweight and pregnancy will increase the risk of complications such as preeclampsia and gestational diabetes, especially when overweight is 20%. Being overweight will also increase the chance of a baby becoming a giant baby, and the chance of caesarean section will also increase greatly. What's more, it will be more difficult to lose weight after giving birth.
1. Ask a doctor how to eat nutritious food to ensure that pregnant women can still ensure the physical and mental health of pregnant mothers and babies without gaining too much weight.
2, adhere to a normal and balanced diet, reduce biscuits, cakes, candy and ice cream and other foods with low nutritional value and high glycemic index, which will raise your blood sugar level.
3. Exercise every day to enhance physical fitness. Expectant mothers insist on exercising to reduce the risk of having a big baby. But exercise should also be moderate, starting with low-intensity exercise, such as walking, swimming or low-intensity aerobic exercise.
Low weight of pregnant women: an important "long fetus" around them
Underweight women tend to eat a lot of low-calorie foods, while expectant mothers should eat foods containing healthy lipids and rich vitamins and nutrients, rather than all skim foods. How to make underweight pregnant women better increase nutrition to meet the needs of fetal growth? You can start from the following aspects:
1, pregnancy usually requires more protein, so pregnant mothers might as well try more snacks from protein.
2, insist on eating breakfast every day. Eat a fried or boiled egg and drink a glass of milk to get more protein.
3. Eat a handful of nuts every day to supplement protein and (high-quality) fat.
4. Eat snacks two or three times between meals. Choose yogurt (rich in protein and calcium), dried fruit (rich in vitamins, minerals and fiber) or fruit yogurt drink (rich in protein, calcium, vitamins and minerals).
5. Replace carbonated drinks with fruit juice containing vitamin C or beta carotene (an antioxidant). Grapefruit juice, orange juice and papaya juice are rich in vitamin C, and carrot juice contains a lot of beta carotene.
Because overweight expectant mothers have extra calories in body fat, it is no problem to keep their weight unchanged or even lose a little while the baby is developing, but remember not to lose weight blindly.
Early pregnancy (0 ~ 3 months)
Dietary essentials for weight control: Due to nausea, vomiting and poor appetite caused by early pregnancy reaction, the requirements for nutrition at this stage are not very strict, and eating is the first principle.
1, on the premise of your own preferences, let delicacy and comfort become the decisive factors, choose foods that attract you within the scope of healthy eating, and encourage food diversification.
2, avoid greasy, spicy and will stimulate the smell of nausea, such as cooking smell.
3, the diet is light and easy to digest, such as choosing light pasta, biscuits, rice, fruits and vegetables.
4, the taste can be hot and sour or cold, and appropriate supplementation of B vitamins to increase appetite.
5, a small number of meals to prevent fasting. Drink between meals, not between meals. Don't drink beverages containing caffeine and alcohol.
Second trimester (4 ~ 6 months)
Dietary essentials for weight control: To increase the variety and quantity of food, don't eat excessively because you don't gain weight in the first trimester.
1, 400 ~ 500g of cereals (such as millet, corn and cereal) every day. 50g of bean products, meat, poultry, eggs, fish 100 ~ 150g, animal liver and blood (50 ~ 100g each time,1~ twice a week), 500g of vegetables (more than half of which are dark vegetables) and 250ml milk.
The daily calorie is increased by 300 kilocalories than before. Switch to real food: 50g rice +30g lean meat +200ml milk, or 40g rice+1 egg+19g milk powder, or 40g rice +80g fish+135g apple.
3. The demand for calcium in the second trimester is greatly increased, and foods rich in calcium and iodine such as shrimp skin, kelp and laver are often eaten.
Late pregnancy (7 ~ 9 months)
Dietary essentials for weight control: The intake of cereals remains unchanged, while that of protein increases.
1, cereal 400 ~ 500g, meat, poultry, eggs and fish increased to 150 ~ 200g, animal liver or blood twice a week, and milk 500ml.
Because the fetus is bigger than before, it is advisable to eat less and eat more meals to reduce the feeling of fullness in the stomach. Pregnant women with edema and hypertension should control their salt intake.
Specific methods of controlling pregnancy weight
1, write a diet diary: record what you eat every morning, noon and evening, and reflect on whether you eat something you shouldn't eat.
2. Weigh yourself every day: You can constantly remind yourself to pay attention to your diet and avoid eating too much food.
3. Eat too much and go on a diet the next day: Sometimes you are greedy, so don't blame yourself. It is suggested to reduce the food intake the next day, and it is better to eat light food.
4. Understand the calories of food: Understand the calories of food, so as to control the calorie intake.
5, thinking about preparing for postpartum slimming: from the beginning of pregnancy, always warn yourself not to gain too much weight, and fall into the abyss of weight loss after childbirth, which is not good for yourself and your baby.
6. Quit junk snacks: When visiting supermarkets or food markets, only buy necessary and planned foods and resist the impulse to buy junk snacks.
7, the husband helps to check: Please ask the husband to confirm the weight of the expectant mother every day and strictly check the wife's weight.
8. Scientific and reasonable diet and exercise plan: This is the most important point, which should be formulated under the guidance of a doctor and strictly observed.