1, the dietary principle of long fetus without meat
1, milk, cereals, potatoes, meat, poultry, eggs, bean products, nuts, vegetables, fruits and seafood are the same throughout pregnancy. Because the nutrition during pregnancy is balanced and diverse, and the color of the ingredients is easy to be rich, it is helpful for the intake of various nutrients.
2, eat less and eat more meals: change the original three meals a day to four or five meals a day. The fetus is getting bigger and bigger, occupying a lot of abdominal space. It is necessary to reduce the amount of food and increase the number of meals in order to get enough calories and nutrition.
2. Menu with long fetus and no meat
Breakfast collocation
Nutritional breakfast: milk+eggs+tofu+cold dishes.
Sometimes oatmeal is added, or soybean milk is used instead of milk, and toast is used instead of tofu.
3. Lunch and dinner
Lunch and dinner: the collocation of meat and vegetables is controlled at 1: 2.
The staple food for lunch is rice; Dinner is mainly to drink miscellaneous grains porridge; Vegetarian dishes, in addition to vegetables, there will be bean products and potatoes, and mushrooms, anchovies and other fungi will be added every once in a while; Lunch food, dinner is not repeated.
4. Add a meal to match
Healthy snacks: nuts in the morning, fruits and vegetables in the afternoon.
In the morning, yogurt, nuts and dried fruits are the main products, and the energy is relatively high. After eating in the morning, there is more physical activity, which is beneficial to metabolize these energies; Snacks in the afternoon and evening are mainly fruits and vegetables that can be eaten directly and don't need much energy.
5. recipes with long fetuses and no meat
Breakfast: cereal or fresh milk or eggs;
Lunch: steamed fish+vegetables (stir-fried);
Dinner: soup (not nourishing soup)+chicken or beef or pork+vegetables+rice.
According to different stages of pregnancy, the nutritional needs and weight gain of pregnant women are different. Generally speaking, there is no requirement for weight at the beginning of pregnancy (0 ~ 3 months) because of the harmful reaction of pregnant women; In the second trimester (4 ~ 6 months), it increased by about1kg a week; The third trimester (7-9 months) increased by 0.5- 1 kg a week.
6. Pay attention to diet during pregnancy
The first is reasonable and comprehensive nutrition. Provide all kinds of nutrients needed for the development of various organs of the embryo, and consider the characteristics of "early pregnancy reaction", which is suitable for the taste of pregnant women.
The second is to ensure the supply of high-quality protein. Protein is needed for the growth and development of embryos and the increase of maternal tissues in the first trimester, which is a critical period of embryonic development. At this time, the lack or insufficient supply of protein and amino acids will lead to slow growth and even malformation of the fetus. At the same time, early embryos cannot synthesize amino acids by themselves, and must be supplied by the mother. Therefore, we should provide enough high-quality protein from the diet, not less than 40g per day, to meet the needs of pregnant women. If you don't want to eat animal food, you can supplement milk, eggs, beans and hard fruits.
The third is to appropriately increase the intake of heat energy. Placenta needs to store some energy in the form of glycogen, and then release it into the blood circulation in the form of glucose for fetal use. The energy that the fetus can use is mainly glucose, and the mother should increase the intake of carbohydrates appropriately to ensure the energy demand of the fetus. Eat at least 150g of carbohydrates every day to avoid the accumulation of ketone bodies in the body's blood due to hunger, which will adversely affect the brain development after being absorbed by the fetus. The amount of fat should not be too low to avoid fat-soluble vitamins being absorbed.
The fourth is to ensure the supply of inorganic salts and vitamins. People should eat more milk and dairy products in order to supplement enough calcium. People who don't like milk can drink yogurt, cheese or lactose-free milk powder. People with severe vomiting should eat more alkaline foods such as vegetables and fruits to prevent acidosis.
Fifth, pay attention to a small number of meals, the food is light, and avoid eating too greasy and irritating food.
Sixth, don't diet during pregnancy. Dieting during pregnancy is potentially harmful to you and your developing baby. Many methods of losing weight may lead to iron deficiency, folic acid and other important vitamins and minerals. Remember, a reasonable weight gain is one of the best signs of a healthy pregnancy.
Seventh, don't eat raw fish, sushi, oysters and other foods. Raw seafood (such as oysters and undercooked sushi), milk or soft cheese without high temperature sterilization, meat sauce, and raw or semi-cooked meat and poultry should not appear in the diet during pregnancy. (And pay attention to kitchen hygiene) These foods may be the source of bacteria, which will do harm to your unborn baby.