202 1 National Nutrition Week | One-day Diet for Pregnant Women (Late Pregnancy)

Recommended food intake

1. Potato

225 grams of grain | 50 grams of potatoes

Important suggestion: Continue to choose whole grains and miscellaneous beans, which account for 1/3 of the staple food.

2. Vegetables and fruits

400g vegetables | 200g fruits

Important suggestion: choose a variety of fresh vegetables and fruits, with dark vegetables accounting for more than half.

3. Fish, eggs and lean meat

Livestock and poultry meat 120g | aquatic products 100g | eggs 50g

Important suggestions: give priority to aquatic products and eggs; Eat lean meat.

4. Dairy products, soybean nuts

Soybean15g | Nut10g | Dairy 300g+200g

Important suggestions: eat dairy products every day to increase intake; Eat soy products regularly and nuts in moderation.

5. Cooking oil and salt

25g of edible oil | 5g of salt.

Important suggestion: cultivate light eating habits and eat less high-salt and fried foods.

Recommended recipes for three meals

breakfast

1 package fresh meat: 50g flour, and fresh pork 15g.

Steamed sweet potato: sweet potato 50g.

Boiled egg1:50g egg

Dairy products: 250g of milk.

Fruit: Apple 100g

lunch

Miscellaneous grains rice: 50g of rice and 50g of millet.

Braised hairtail: hairtail 40g.

Chicken blood soup: chicken blood 15g, Chinese cabbage 50g, laver 2g.

Stir-fried green beans: green beans 100g.

Fruit: 50 grams of fresh dates.

Snacks after meals: 50 grams of bananas.

dinner

Millet porridge: millet 75g.

Shrimp tofu: 50 grams of new shrimp kernels and 80 grams of tofu.

Yam stewed chicken: 100g yam, 50g chicken.

Stir-fried spinach: spinach 100g.

Snacks after meals: 50g of kiwi fruit and 50g of walnut (walnut kernel10g).

Other tips

* Diet provides 2250 kilocalories, which is suitable for women in the third trimester.

* The dietary plan is designed for the energy requirement level of pregnant women in the third trimester, based on the energy requirement level of female light physical strength of 65,438+0,800 kcal +450 kcal. Dietary protein and fat provide 65,438+08% and 365,438+0% energy respectively. For a specific individual, the level of energy demand is only an estimate. You need to know your weight before pregnancy and now, or consult a dietitian to determine whether you need to adjust your energy intake.