200 Examples of Nutritious Recipes for Pregnant Women: Healthy Babies Easily Enter the Belly
During pregnancy, the mother\’s body needs more nutrients to meet the needs of fetal growth and development. Therefore, choosing a reasonable food intake and controlling the nutritional balance of recipes are crucial to the health of pregnant women and fetuses. In order to help expectant mothers master good eating habits during pregnancy, we have compiled 200 nutritional recipes for pregnant women, hoping to help you who are about to become mothers.
1. Protein
Protein is an important part of a pregnant woman\’s diet and helps with the development of fetal organs and tissues. At the same time, it can also help mothers maintain protein levels in the blood and the normal operation of the immune system. Therefore, it is very important to include enough protein in your recipes.
1. Source of protein
There are many sources of protein, which can be obtained from meat, fish, eggs, beans and other foods. Among them, eggs are one of the most common sources of protein, which are not only rich in nutrients, but also easy to digest and absorb.
2. Suggested recipes
It is recommended that pregnant women consume more than 90g of protein every day. Here are a few common protein recipes:
– Fried tofu with fish fillet (60g fish fillet + 100g tofu): Tofu and fish fillet are both sources of high-quality protein. They are not only rich in vitamin B, but also very easy to digest and absorb.
– Yogurt: Yogurt is rich in protein and probiotics, which helps pregnant women digest and absorb nutrients.
– Beans and rice (75g beans + 100g rice): Beans not only contain protein, but are also rich in plant-based fiber, which helps relieve constipation.
2. Carbohydrates
Moderate carbohydrate intake helps provide energy and maintain strength. Expectant mothers during pregnancy need more energy to meet the needs of the fetus and body, so it is important to consume an appropriate amount of carbohydrates.
1. Carbohydrate sources
The sources of carbohydrates are very wide and can be obtained from cereals, vegetables, fruits, desserts and other foods. Among them, cereals are one of the most important sources of carbohydrates, such as rice, bread, etc.
2. Suggested recipes
It is recommended that pregnant women consume more than 300g of carbohydrates every day. Here are a few common carb recipes:
– Oatmeal (50g oats + 200ml milk): Oatmeal contains various nutrients such as cereal fiber, carbohydrates and calcium, and is very suitable for pregnant women.
– Sandwich (100g bread + 50g ham + 10g lettuce): Sandwich is a nutritious and convenient food that can increase the carbohydrate and protein intake of pregnant women.
– Fried rice (150g rice + 50g vegetables + 50g chicken): Fried rice is rich in carbohydrates, protein and vitamins, and is very suitable for pregnant women.
3. Minerals and vitamins
Expectant mothers during pregnancy need to supplement a large amount of minerals and vitamins to ensure the healthy development of the fetus. Among them, nutrients such as iron, calcium, zinc, and folic acid are particularly important.
1. Sources of minerals and vitamins
Minerals and vitamins can be obtained from vegetables, fruits, dairy products, meat and other foods. in,Dairy products are a major source of calcium, green vegetables are rich in iron and folate, and liver is rich in zinc and folate.
2. Suggested recipes
Here are a few recipes for supplementing minerals and vitamins:
– Scrambled eggs with green vegetables (100g green vegetables + 1 egg): Green vegetables are rich in iron and folic acid, and eggs contain high-quality protein and multiple vitamins.
– Beef Stew with Red Dates (100g beef + 5 red dates): Beef is an important source of iron and zinc. Red dates are rich in vitamins and minerals, which are beneficial to the health of pregnant women.
– Milk, oatmeal and honey (50g oatmeal + 200ml milk + appropriate amount of honey): Milk is the main source of calcium and contains a variety of vitamins and proteins. Combined with oats and honey, it can promote the health of pregnant women.
4. Moisture
Adequate fluid intake is important for both the health of pregnant women and the health of the fetus. Adequate water can help remove waste from the body, promote metabolism and maintain blood circulation.
1. Moisture source
Foods such as water, juice, and soup are all sources of moisture, and beverages should be consumed as little as possible.
2. Suggested recipes
Pregnant women should drink more water every day, and it is more appropriate to drink 8-12 glasses of water every day. Here are a few common ways to increase your fluid intake:
– Drink soup: Soup can help pregnant women rehydrate and increase their intake of minerals and nutrients.
– Drink juice: Juice is rich in vitamins and minerals. Drinking a glass of juice every day can increase the absorption of nutrients and relieve constipation.
– Drink warm water: Pregnant women can drink warm water to help remove waste from the body and promote the health of mother and baby.
Summary
A nutritious diet is very important for pregnant women. A reasonable dietary intake can promote physical health and increase the growth and development of the fetus. Choosing a reasonably balanced diet from the four aspects of protein, carbohydrates, minerals and vitamins, and water can help expectant mothers work better for the health of their fetus and themselves.
