Pre-pregnancy:
1. Breakfast: Whole wheat bread with milk or soy milk, plus a serving of fruit (such as banana or apple).
2. Lunch: Grilled chicken breast salad with vegetables and olives Oil sauce.
3. Afternoon tea: a cup of red date tea and a portion of nuts (such as almonds or walnuts).
4. Dinner: Grilled salmon with vegetable fried rice and a side of greens Vegetables (such as broccoli or spinach).
5. Late night snack: a cup of low-fat yogurt and a serving of whole wheat biscuit.
Pregnant:
1. Breakfast: Oatmeal with fruit and a cup milk.
2. Morning snack: a yogurt and a fruit salad.
3. Lunch: Grilled chicken breast with roasted vegetables and a side sweet potato.
4. Afternoon tea: a cup of lemon honey water and a serving of cucumber.
5. Dinner: Cooked cod with roasted vegetables and a side of whole wheat bread.
6. Late night snack: a cup of soy milk and a fruit and nut salad
After pregnancy:
1. Breakfast: whole wheat bread with ham and vegetables, served with a glass of juice
2. Morning snack: a cup of yogurt and a vegetable salad
3. Lunch: Grilled chicken breast with roasted vegetables and a side of sweet potatoes
4. Afternoon tea: a cup of green tea and a piece of fruit
5. Dinner: Grilled salmon with grilled vegetables and a side of brown rice.
6. Late night snack: a cup of soy milk and a fruit and nut salad
Please note that the above is for reference only. Specific dietary recipes should be adjusted according to personal taste, health status and pregnancy stage. During pregnancy, it is recommended to consult a doctor or professional nutritionist for advice., to ensure adequate nutrition.
Pregnancy Diet Guide: Complete recipes before, during and after pregnancy:
Diet during pregnancy is very important for the health of pregnant women and fetuses. Here’s a complete recipe guide before, during and after pregnancy:
Pregnancy ：
1. Protein: Increase protein intake, you can eat chicken , fish, legumes and nuts.
2. Leafy green vegetables: Eat spinach, cabbage and other leafy green vegetables , supplement folic acid and other important nutrients.
3. Fruits: Consume a variety of fruits, such as oranges, strawberries and blueberries, to get rich amounts of vitamin C and fiber.
4. Whole grains: Choose whole grains such as whole wheat bread and brown rice to provide energy and fiber.
Pregnant:
1. Calcium: Increase the intake of calcium-containing foods, such as milk, yogurt, cheese and Tofu.
2. Iron: Eat foods rich in iron, such as lean meat , legumes, green leafy vegetables and dried fruits.
3. Dietary fiber: Eat enough dietary fiber Fruits, vegetables and whole grains.
4. Water: Maintaining adequate fluid intake will help Prevent constipation and bladder infections.
After pregnancy:
1. Protein: Continue to consume appropriate amounts of protein to help restore your body and milk production. Choose from chicken, fish, beans and nuts.
2. Calcium: Continue to consume enough calcium to support the calcium content in breast milk. Milk, yogurt, paneer and curd can be consumed.
3. Leafy green vegetables: Continue to eat leafy green vegetables to get folate and other important nutrients.
4. Water: Continue to maintain adequate fluid intake to help on milk production and body recovery.
In addition, pregnant women should avoid excessive intake of caffeine, sugar and processed foods, as well as possible raw fish, raw meat and raw eggs. Foods that are associated with foodborne illness. It\’s best to consult a doctor or nutritionist during your pregnancy to learn about your unique situation and food needs.
