Pregnant women should eat more fruits and vegetables
During pregnancy, pregnant women require additional nutritional supplies. In order to ensure the health of pregnant women and fetuses, more vegetables and fruits should be consumed in the diet. Among them, the following four categories of dishes are recommended.
1. Dark vegetables
Dark vegetables usually contain more nutrients, such as vitamin A, vitamin C, calcium, etc. Pregnant women can eat more vegetables such as spinach, green lettuce, and kale. These vegetables also contain a lot of fiber, which helps pregnant women digest and defecate.
2. Vegetables rich in protein
Protein is an essential substance for normal growth and development of pregnant women and fetuses. Protein-rich vegetables such as tofu, black fungus, and peanuts can provide adequate nutrition for pregnant women, and they can also help relieve constipation in pregnant women.
3. Fresh yellow and green vegetables
Fresh yellow and green vegetables are rich in folic acid and vitamin C, which are very important for the development of the fetal brain and nervous system. For example, vegetables such as cauliflower, cucumber, zucchini, and fungus fall into this category and can be eaten in moderation by pregnant women.
4. Calcium-rich vegetables
Extra calcium intake is required during pregnancy to ensure the normal development of the fetus\’s bones and teeth. Tofu, cauliflower, celery, black fungus, etc. can provide pregnant women with enough calcium and can be added to meals.
Dietary Precautions
In terms of diet, pregnant women need to pay special attention to the following points.
1. Food safety
During pregnancy, a pregnant woman’s immunity decreases and she is susceptible to bacterial and viral infections. Therefore, pregnant women need to pay attention to food safety, avoid eating expired and spoiled food, and choose regular restaurants when dining out.
2. Dietary balance
The amount of nutrients required during pregnancy is higher than usual, but more is not always better. Excessive nutrient intake will have adverse effects on the health of pregnant women and fetuses. Therefore, pregnant women need to maintain a balanced diet and consume appropriate amounts of various nutrients.
3. Avoid over-frying and grilling
Over-fried and grilled foods will produce too much unhealthy fat and harmful substances, which can easily cause indigestion and diarrhea in pregnant women. Such foods should be avoided as much as possible.
Three meals during pregnancy
Pregnancy requires balanced nutrition. Pregnant women can arrange their food intake for three meals according to their actual situation.
1. Breakfast
Pregnant women can choose to eat nutritious and easy-to-digest foods, such as milk, cereals, fruits, whole-wheat bread, etc.
2. Lunch
Lunch should be the main part of the day\’s meals. Pregnant women can eat more vegetables and protein-rich foods.
3. Dinner
Pay attention to eating early and eating less for dinner. You can eat less rice and pasta and more protein and vegetables. At the same time, it is recommended that pregnant women add soy foods in moderation.
Foods to avoid during pregnancy
Foods to avoid during pregnancy are also important to avoid adverse effects on the health of pregnant women and fetuses.
1. Raw meat and fish
Pregnant women should not eat raw meat and fish because these foods contain many bacteria and parasites that can easily cause infection.
2. Spicy food
Spicy and irritating foods can easily affect the appetite and gastrointestinal health of pregnant women, increasing the risk of indigestion.
3. Excessive sweets
Pregnant women need to consume sugar in moderation, but excessive sugar consumption can lead to obesity in pregnant women and increase the risk of gestational diabetes.
In short, pregnant women should pay attention to the balance and safety of daily nutritional intake, and make reasonable choices of healthy meals to ensure the health and development of themselves and their fetuses.
