Nutritional needs of pregnant women
Pregnant women need to pay attention to a reasonable diet during pregnancy to meet the nutrients needed for the growth and development of the fetus, especially in the second and third trimesters of pregnancy. At this time, the daily dietary intake of pregnant women increases by approximately 300-500 calories compared to before pregnancy. Pregnant women need to supplement nutrients including protein, vitamins, minerals, etc.
Protein
Protein is one of the essential nutrients for pregnant women and the main component of the fetus. Pregnant women need to consume high-quality protein every day, such as fish, meat, eggs, tofu, dairy products, etc. When eating, you should consume more high-quality protein, such as pumpkin seeds, almonds, whey, etc. You can also drink more milk to supplement protein.
Vitamin
Pregnant women need to consume enough vitamins to maintain their nutritional needs. Adequate folic acid intake is necessary during pregnancy, as folic acid can ensure the normal development of the fetal neural tube. In addition, pregnant women also need to take vitamins such as vitamin C, vitamin E, and vitamin B12. Vitamins can be obtained from a variety of fruits, vegetables, dairy products and meat. During pregnancy, pregnant women should increase their vitamin intake and supplement nutrients under the guidance of a doctor.
Minerals
Minerals play a vital role in both pregnant women and fetuses. Pregnant women need to increase their intake of calcium and iron. Calcium can increase the construction of fetal bones, and iron can help the formation of fetal hemoglobin. Pregnant women can get enough minerals by eating milk, yogurt, tofu, fish, meat, nuts and other foods.
Healthy meal suggestions
1. Eat at different times. Pregnant women should eat scattered meals every day, preferably three meals and two small meals a day. This can ensure a balanced and healthy energy intake for pregnant women.
2. Pay attention to your diet. It is necessary to ensure the ratio of staple food, non-staple food, vegetables, etc. In each meal, 50% of the food intake should come from staple foods, and 20% of the food intake should come from vegetables. In addition, you can also eat some non-staple foods, such as eggs, tofu, etc.
3. Appropriately increase dietary fiber intake. Pregnant women should increase their intake of high-fiber foods. These foods help prevent constipation and other related diseases. Pregnant women can eat more fruits, vegetables, whole grain foods, etc.
Dietary taboos during pregnancy
During pregnancy, pregnant women need to pay attention to dietary taboos to ensure the health of themselves and their fetus. Here are the foods that pregnant women should avoid:
Raw eggs or sashimi
Raw eggs or sashimi may contain salmonella and other bacteria, which can easily cause harm to pregnant women and fetuses.
Drinking fresh milk
Fresh milk contains more bacteria, and lactobacilli can help digestion. Therefore, pregnant women should boil and cool milk before drinking it.
Spicy food
Eating spicy food may cause dry mouth and discomfort to pregnant women. At the same time, spicy foods may cause digestive problems in pregnant women.
Drink caffeinated beverages
Caffeine-containing foods and beverages can affect the nervous system of pregnant women and may affect fetal development.Pregnant women should try to avoid it.
Pregnancy meal recipes
Here are some recipes suitable for pregnant women:
Whole grain porridge
The whole grains are roasted, ground and cooked into porridge. Whole grain porridge is not only rich in nutrients, but also helpful for the growth and development of the fetus.
Poached eggs
Boiled eggs, a simple and delicious food, are rich in high-quality protein and multivitamins. Pregnant women can eat 1-2 eggs a day.
Tofu meal
Use fresh tofu, vegetables and lean meat to create a variety of rich-tasting dishes that are not only delicious but also nutritionally balanced.
Orange Salad
Use orange pulp, walnut kernels, lettuce and other ingredients to make a delicious salad. The vitamin C in oranges can strengthen the body, and walnut kernels are rich in unsaturated fatty acids, which are very beneficial to the protection of the brain and nervous system of pregnant women.
Summary
Pregnant women are a special group. During pregnancy, pregnant women need to pay attention to dietary taboos and increase their intake of nutrients. In addition, the diet during pregnancy should be light, easy to digest, low in oil and salt, and pregnant women should also engage in as many outdoor activities as possible and strengthen nutrition. During pregnancy, the health of the mother and the fetus should be the most important.
