A collection of essential healthy recipes for pregnant women
During pregnancy, dietary issues are of great concern. For the health of the baby and their own health, pregnant women need to pay attention to their diet and nutritional intake. Below, we will introduce to you a collection of essential healthy recipes for pregnant women from four aspects.
Option 1: Protein-rich recipes
Protein is a nutrient needed for growth and development and is also very important for pregnant women. It is recommended that pregnant women consume 65g of protein per day. You can eat more of the following foods:
– Eggs: Eggs are rich in high-quality protein and can be eaten cooked, fried for breakfast, or added to vegetables to make omelettes.
– Dairy products: Dairy products such as milk, cheese, and yogurt are rich in protein.
– Beans: Beans are rich in protein and can be used to stew bean soup, cook bean rice, etc.
– Lean meat: Lean meat is also rich in high-quality protein and can be stir-fried or boiled into broth.
Option 2: Recipes rich in folic acid
Pregnant women need to supplement enough folic acid to ensure normal development of the fetus. It is recommended that pregnant women consume 600ug of folic acid every day. You can eat more of the following foods:
– Green leafy vegetables: Green leafy vegetables such as spinach, lettuce, and celery are rich in folic acid. Can be used in salads or stir-fries.
– Fruits: Fruits rich in folic acid such as citrus, kiwi, strawberry, etc. can be eaten as snacks.
-Dry beans: Dried beans such as red beans, mung beans, and black beans are also rich in folic acid. You can make bean soup, stir-fry bean sprouts, etc.
– Aquatic products: Shrimp, herring and other aquatic products are also rich in folic acid.
Option 3: Iron-rich recipes
During pregnancy, pregnant women need to supplement enough iron to ensure normal development of the fetus. It is recommended that pregnant women consume 30mg of iron every day. You can eat more of the following foods:
– Red meat: Red meat such as lean beef and pork liver is rich in iron.
– Dark green vegetables: Green vegetables such as spinach, lotus root, and amaranth are also rich in iron.
– Dried fruits: Dried fruits such as raisins, dates, and walnuts can also be used as iron-supplementing snacks.
– Legumes: Legumes such as tofu and beans also contain iron.
Option 4: Recipes rich in vitamin C
Vitamin C is a nutrient that helps the body absorb iron and can help pregnant women absorb iron better. It is recommended that pregnant women consume 85mg of vitamin C every day. You can eat more of the following foods:
– Citrus: Citrus fruits such as lemons, oranges, and grapefruits are rich in vitamin C.
– Green vegetables: celery, rape, lettuce, etc. are also rich in vitamin C.
– Red fruits and vegetables: Red fruits and vegetables such as red dates, tomatoes, and red grapes are rich in vitamin C.
– Others: Foods such as peppers, strawberries, and mung beans are also rich in vitamin C.
Summary
Pregnant women need to pay attention to diet and nutritional intake, including protein, folic acid, iron, vitamin C and other nutrients. Foods rich in protein, folic acid, iron and vitamin C are a must-have healthy recipe for pregnant women. Pregnant women can choose nutritional recipes that suit them based on their own tastes and habits to bring healthy growth to their babies and themselves.
