1. The importance of dinner for pregnant women
Pregnant women’s dinner is to meet the energy needs of pregnant women at night and to ensure the nutritional needs of the fetus. Dinner should contain a variety of foods, such as protein, carbohydrates, fats, vitamins and minerals.
2. Nutrients that pregnant women need to take in
1. Protein: Protein is an essential nutrient for the growth and development of pregnant women and fetuses. Pregnant women need about 70 grams of protein per day.
2. Carbohydrates: Carbohydrates are the main source of energy required by the body. Pregnant women need about 250 grams of carbohydrates per day.
3. Fat: Fat is very important for fetal brain development and can also help absorb vitamins. Pregnant women need to eat about 45-65 grams of fat every day.
4. Vitamins and minerals: Pregnant women need additional nutrients such as folic acid, iron, and calcium.
3. Appropriate food choices
1. Protein: fish, meat, beans, eggs, etc.
2. Carbohydrates: whole wheat bread, brown rice, potatoes, etc.
3. Fat: olive oil, nuts, etc.
4. Vitamins and minerals: dark vegetables and fruits, dairy products, etc.
4. Foods to avoid
1. Raw meat and fish: These foods may infect pregnant women and fetuses with bacteria or parasites.
2. Processed food: A large amount of salt and sugar are added to processed food, which is not good for the health of pregnant women.
3. And alcohol: These foods will affect the development of the fetus and should be avoided as much as possible.
5. Things to note
1. Food intake: Dinner should not be excessive, otherwise it may easily cause indigestion.
2. Follow the principle of \”less oil, less salt and less sugar\”: This will help keep pregnant women healthy and help gain weight.
3. Eat more fresh vegetables and fruits: These foods are rich in vitamins and minerals, which are helpful for the health of pregnant women and fetuses.
6. Dinner recipes for pregnant women
1. Seaweed and egg drop soup: Seaweed is rich in iodine, which can help fetal brain development; eggs are a source of high-quality protein.
2. Grilled salmon with brown rice: Salmon is rich in Omega-3 fatty acids, which helps the development of the fetal brain and eyes; brown rice is rich in fiber and vitamin B complex.
3. Tofu soup with whole-wheat bread: It is rich in folic acid and iron, which can prevent fetal neural tube defects; tofu is a source of high-quality protein; whole-wheat bread is rich in fiber and carbohydrates.
Abstract: Dinner for pregnant women is very important for health during pregnancy. Pregnant women need to consume adequate nutrients such as protein, carbohydrates, fats, vitamins and minerals. Suitable food choices include fish, meat, beans, whole wheat bread, brown rice, dark vegetables and fruits.Pregnant women should avoid raw meat and fish, processed foods, and alcohol. At the same time, pregnant women also need to pay attention to their food intake, follow the principle of \”less oil, less salt, less sugar\” and eat more fresh vegetables and fruits. Finally, we’ve included three pregnancy-friendly dinner recipes.
