Recommended nutritionally balanced dinner staple recipes for pregnant women
As the baby in a pregnant woman\’s belly grows, the mother\’s body needs more nutrients to support the growth and development of the fetus. Especially at dinner, pregnant women need to choose appropriate foods and dishes to meet the nutritional needs of themselves and their babies. This article will provide four nutritionally balanced dinner staple recipes, including protein-rich cereals, plant-based protein beans, carbohydrate-rich rice and pasta, and vegetables with a variety of vitamins and minerals.
Protein-rich grains:
Cereals are one of the most important sources of protein for pregnant women. Whole wheat bread, brown rice, brown rice, oats and brown rice porridge are all good choices. Wild brown rice is one of the best grains and has much more nutritional value than regular white rice. It provides more vitamins, minerals and energy, and three times more fiber and protein. In addition, cereals are also rich in complex carbohydrates, which are essential for pregnant women’s dinner.
Wild Brown Rice Vegetable Rolls
Ingredients: wild brown rice, eggs, vegetables, salt, oil
Method: Soak wild brown rice for 30 minutes, drain the water; scramble eggs, add cooked wild brown rice and vegetables. Roll mixture into wrapped lettuce leaves, serve with dressing and oil and serve.
Whole grain sushi roll
Ingredients: whole grain sushi, cucumber, carrot, sesame, soy sauce
Method: Cut the cucumber and carrot into long strips, place them on top of the whole grain sushi, sprinkle with sesame seeds, and drizzle with soy sauce.
Beans:
Beans are one of the main sources of plant protein, rich in high-quality protein and high fiber. Beans such as soybeans, mung beans, adzuki beans, and black beans are nutritionally balanced choices. Since beans are rich in dietary fiber and minerals, easy to digest, and rich in plant protein, they are a very nutritious breakfast for pregnant women.
Cook a dish with tofu
Ingredients: tofu, vegetables, onions, salt, ginger
Method: Cut the onions and vegetables into uniform small pieces, pour them into the pot and steam them until cooked. On the side, sear the tofu, add water, ginger and salt and bring to a boil. Keep the water at an appropriate level and mix it with the steamed vegetables after it is cooked.
Rice and pasta:
Rice and pasta are one of the main sources of energy for pregnant women and can provide the carbohydrates and calcium needed by the body. However, choosing highly processed rice and pasta will reduce the body\’s intake of nutrients, so it is recommended to use brown rice and whole wheat flour, or occasionally switch to potato staple foods instead of refined pasta.
Whole millet porridge
Materials: millet, water, salt, sugar
Method: Wash the millet first, then soak it for 20 minutes; add water to boil, then cook over medium heat. Cook until the millet porridge becomes a paste, add salt and sugar to taste.
Multivitamin and mineral vegetables:
Vegetables can provide a variety of vitamins, minerals and fiber that pregnant women need. Among them, dark leafy vegetables and vegetables have the most significant impact on the health of pregnant women. For example, spinach, purple cabbage, rape, white radish, carrot, pepper, etc. Not only are these vegetables rich in calories, they are also rich in manyMultiple minerals and nutrients.
Tomato egg noodles
Ingredients: eggs, tomatoes, noodles, salt, oil
Method: Boil the noodles first and pour them into cold water; then cut the tomatoes into small pieces; beat the eggs; heat the pan with oil, add the eggs and fry until cooked; add salt and tomatoes and stir-fry until soft; finally pour into the noodles, stir evenly and serve.
Fried noodles with carrot and minced meat
Ingredients: carrots, minced meat, noodles, salt, chicken essence, oil
Method: Cook the noodles and set aside; cut the carrots into pieces, cut the meat into mince, and blanch the soybean sprouts; add oil to the hot pot, add the minced meat and stir-fry until the oil comes out; add the carrots, and stir-fry the soybean sprouts; add salt and chicken essence and stir-fry Mix evenly; add cooked noodles, stir-fry evenly, and serve.
Recommended nutritionally balanced dinner staple food recipes for pregnant women. The above nutritionally balanced dinner staple food can provide pregnant women with a variety of essential nutrients such as protein, carbohydrates, vitamins and minerals during pregnancy. It is recommended that pregnant women choose fresh, whole grain and long-fiber foods, and should maintain moderation during meals to achieve nutritional balance. Good eating habits and a healthy lifestyle will help a pregnant woman stay healthy and her baby healthy.
