Suggestions
1. Add Chlorophyll intake: Eat more vegetables, especially dark green vegetables, such as spinach, kale, cabbage, etc.
2. Supplement folic acid: It is recommended to consume 400-800 micrograms of folic acid every day. It can be obtained through food intake, such as leafy green vegetables, fruits, whole wheat bread, etc., or through dietary supplements.
3. Increase calcium intake: It is recommended to consume 1,000 mg of calcium per day. It can be obtained through foods such as milk, cheese, yogurt, and tofu.
4. Increase protein intake: It is recommended to consume 60-80 grams of protein per day. It can be obtained through eggs, chicken, fish, tofu, nuts, etc.
5. Moderate intake of high-quality fat: It is recommended to consume 30-40 grams of fat per day. It can be obtained through olive oil, flaxseed oil, fish oil, etc.
6. Control the intake of target fruits and vegetables: It is recommended to consume 5 servings of fruits and vegetables every day. Choose foods rich in vitamin C and vitamin A, such as oranges, grapefruit, carrots, bell peppers, etc.
7. Choose high-fiber foods: such as whole-wheat bread, oatmeal, brown rice, etc., which can help maintain normal digestive system function and help maintain weight.
8. Control caffeine intake: It is recommended not to exceed 300 mg of caffeine per day. Because too much caffeine intake may affect embryonic development.
9. Control the amount of alcohol you drink: It is recommended not to drink alcohol before pregnancy to ensure health and embryonic health.
10. Food safety: Avoid eating raw or undercooked meat, eggs and seafood to avoid contracting food poisoning.
Top Ten Diets During Pregnancy:
1. Carbohydrate foods: In order to meet the energy needs for fetal development, pregnant women should eat more carbohydrate foods, such as brown rice, oats, whole wheat bread, corn, and potatoes. , sweet potato, etc.
2. Protein foods: A large amount of protein is needed during pregnancy to support the growth and development of the embryo and fetus. Therefore, it is recommended to eat more fish, meat, poultry, eggs, etc. that are rich in high-quality protein.of food.
3. Green vegetables: Green vegetables, celery, spinach, etc. are rich in folic acid, vitamins and minerals, supplementing the nutrients needed by pregnant women.
4. Fruit: Fresh fruit is rich in vitamins, minerals and fiber. It is recommended that pregnant women eat 2 to 3 servings of fruit every day.
5. Beans and nut foods: Soybeans, tofu, red alfalfa, bean products, as well as nuts, sesame seeds, walnuts, etc. contain iron, protein, magnesium, etc. The health of pregnant women and their fetuses is of vital importance.
6. Edible oil: It is recommended to eat a small amount of oil every day, and choose edible oils rich in unsaturated fatty acids such as olive oil, sesame oil, and flax oil.
7. Cheese and yogurt: Dairy products are rich in protein, calcium and vitamin D, which can promote the development of the bones and teeth of the fetus and are also good for the health of the teeth and bones of pregnant women. beneficial.
8. Red meat: Red meat is rich in protein, iron and zinc , can help pregnant women supplement nutrients.
9. Seafood: Seafood is rich in high protein, low fat, high-quality protein and a variety of minerals, and has good nutritional supplement effect.
10. Eating soybeans and their products: Soybeans and their products are also an important source of high-quality protein, minerals, and vitamins for pregnant women. Eating more soy products such as soy milk, tofu, tofu, and vegetarian chicken can promote the health of the fetus and mother.
