What should you pay attention to during mid-pregnancy diet
Pregnancy is an important period that every woman hopes to experience, especially in the second trimester, when the fetal organs and tissues have completed development and begin to enter a period of rapid growth. Therefore, pregnant women need more nutrients in the second trimester to maintain the normal development of the fetus and the health of the mother. However, pregnant women also need to follow some precautions when consuming nutrients.
Control total intake
Although pregnant women need to increase their energy intake in the second trimester, they also need to pay attention to controlling their total intake to avoid gaining weight or suffering from diseases such as gestational diabetes. It is generally recommended that the total daily intake of pregnant women should be controlled between 2100 and 2400 kcal.
In addition, it is also necessary to implement a scientific and reasonable meal sharing system. It is best for pregnant women to divide their meals into 5-6 meals a day. The calories in each meal should be distributed as evenly as possible to avoid having too many calories in one meal and too few calories in another meal.
Eat more nutritious foods
Pregnant women need to pay attention to the nutrition and variety of their diet and fully absorb a variety of nutrients, such as minerals, vitamins, protein and dietary fiber. Specifically, you should eat more foods rich in iron, calcium, folic acid, etc.
1. Iron: You need to consume more iron in the second trimester of pregnancy to help blood synthesis and promote the development of fetal body organs. Foods rich in iron include beef liver, spinach, black beans, etc.
2. Calcium: Calcium helps the fetus\’s bones and teeth develop. Foods rich in calcium include soy products such as tofu, dried shrimps, almonds, etc.
3. Folic acid: Folic acid is an essential nutrient for preventing neural tube defects such as spinal cord bifida. Seafood, liver, soy products, land vegetables, etc. are all good food sources of folic acid.
Pay attention to protein intake
Protein is an important nutrient necessary for development during pregnancy. Pregnant women need to consume a variety of animal and plant proteins every day, but more is not always better. Because high protein intake can lead to excess urea and increase the burden on the kidneys, pregnant women are more likely to overload the kidneys and more easily cause adverse consequences such as edema. The appropriate protein intake is 35 grams/day. If you want to supplement further, you can increase it appropriately.
Avoid mixing raw and cooked foods
Pregnant women need to pay attention to the combination of raw and cooked foods when choosing food to avoid indigestion. Certain high-protein foods and refreshing and cooling foods should not be eaten together. In particular, meat and seafood are best paired with some nutritious vegetables and fruits to make full use of the nutritional value of food.
Recommended nutritious mid-pregnancy recipes
(1) Breakfast: milk, eggs, millet porridge, soy milk
(2) Lunch: glutinous rice cakes, honey-glazed lotus root, grilled fish, almond chicken wedges, watermelon
(3) Afternoon tea: cheese, apple, banana
(4) Dinner: mung bean glutinous rice, fried sea melon seeds, bowl of chicken wings, vegetable salad, papaya milk
Pregnant women should obtain sufficient energy and nutrients from their diet during the second trimester of pregnancy to ensure the healthy development of the fetus and the mother\’s own health. In addition to a reasonable combination of food, you can also insist on proper exercise to improve your health.Physical fitness and disease resistance, so that the physical condition can be more adaptable to changes.
