What nutritious foods should be eaten at each stage of pregnancy
Pregnancy is a critical period for the growth and development of a baby, so the diet and nutrition of pregnant women are very important. Pregnancy is divided into three stages: early, middle and late. Each stage has specific nutritional needs and the intake of certain foods should be appropriately increased. The following are nutritional foods that should be paid attention to in the three stages.
Early days
Early pregnant women need to supplement nutrients such as folic acid, niacin, vitamin B6, vitamin C and vitamin E. Folic acid is very important for the development of the baby\’s neural tube. If it is deficient, it can easily lead to fetal neural tube malformations. Foods containing folic acid include green leafy vegetables, beans, nuts and cereals. Niacin and vitamin B6 can help pregnant women reduce morning sickness. Foods rich in niacin include lean meat, fish, eggs, tomatoes and beans. Vitamin C can help pregnant women strengthen their immunity and prevent colds and flu. Vitamin E can help your baby\’s intellectual development. Foods rich in vitamin E include avocados, dried fruits and cereals.
Mid-term
Pregnant women in the second trimester need to consume more nutrients such as protein, calcium, iron and zinc. Protein is an essential nutrient for the growth and development of babies. Foods containing protein include meat, fish, eggs and beans. Calcium is an essential nutrient for baby\’s bone development. Calcium-containing foods include milk, tofu, green leafy vegetables and seafood. Iron and zinc can help pregnant women improve their immunity, prevent anemia, and promote fetal bone and brain development. Foods rich in iron include lean meat, egg yolks, black fungus, red dates and beans. Zinc is mainly found in lean meat, seafood and cereals.
Late period
Late-term pregnant women need to supplement nutrients such as magnesium, potassium, vitamin K and vitamin D to ensure the healthy development of their babies. Magnesium can help pregnant women eliminate fatigue and promote the development of the baby\’s bones and nervous system. Foods rich in magnesium include almonds, nuts, spinach and oats. Potassium can help pregnant women maintain normal blood pressure and promote the heart and bone development of babies. Foods containing potassium include bananas, potatoes, beans and green leafy vegetables. Vitamin K can promote blood coagulation in babies. Foods containing vitamin K include green leafy vegetables, liver and fish. Vitamin D can help babies develop their bones. Exposure to more sunshine in spring and summer can promote the synthesis of vitamin D. You can also supplement it by eating foods rich in vitamin D, such as cod liver oil, bonito, eggs, etc.
Nutritional supplement table during pregnancy
In addition to the nutrients that should be supplemented at each stage above, the following is a basic nutrition supplement table during pregnancy. Referring to this table can help pregnant women better understand which foods can supplement necessary nutrients:
| Nutrients | Food |
| —– | —– |
| Folic acid | Green leafy vegetables, beans, nuts and cereals, etc. |
| Niacin | Lean meat, fish, eggs, tomatoes, beans, etc. |
| Vitamin C | Citrus, orange, lemon, etc. |
| Vitamin E | Avocados, dried fruits, cereals, etc. |
| Protein | Meat, fish, eggs, beans, etc. |
| Calcium | Milk, tofu, greensLeafy vegetables, seafood, etc. |
| Iron | Lean meat, egg yolks, black fungus, red dates and beans, etc. |
| Zinc | Found in lean meats, seafood and cereals |
| Magnesium | Almonds, nuts, spinach, oats, etc. |
| Potassium | Bananas, potatoes, beans, green leafy vegetables, etc. |
| Vitamin K | Green leafy vegetables, liver, fish, etc. |
| Vitamin D | Cod liver oil, bonito, eggs, etc. |
Summary
Dietary nutrition during pregnancy is very important. Each stage has different nutritional needs. In the early stage, you should consume more nutrients such as folic acid and niacin. In the second trimester, you should consume more nutrients such as protein, calcium, and iron. In the late pregnancy, you should consume more magnesium and potassium. , vitamin K and vitamin D and other nutrients. Pregnant women can choose foods according to the nutritional supplement table during pregnancy to meet the nutritional needs of themselves and their babies as much as possible.
