What should pregnant women eat? Nutrition experts come to help

What should pregnant women eat? Nutrition experts come to help

Pregnancy is a special stage for pregnant women. For pregnant women, dietary nutritional intake is not only related to the health of the pregnant woman, but also to the healthy development of the fetus. So, what should pregnant women eat? The following is a detailed explanation from four aspects.

Aspect 1: Protein and mineral intake

During pregnancy, adequate protein and mineral intake is critical for fetal growth and development. Protein can build the bones, muscles, organs and nervous system of the fetus, and should be consumed around 70-100 grams per day. Minerals include calcium, iron, zinc, magnesium, etc. The lack of these minerals will have adverse effects on the growth and development of the fetus, so pregnant women should increase their intake of these minerals appropriately.

Protein intake

Pregnant women can get adequate protein intake by consuming protein-rich foods such as poultry, fish, eggs, soy products and nuts. In addition, moderate amounts of dairy products and milk are also important sources of protein.

Mineral intake

Pregnant women can eat foods rich in calcium, such as milk, yogurt, tofu, cauliflower, etc.; fruits and vegetables rich in iron such as raspberries and strawberries; and seafood foods containing minerals such as zinc and magnesium.

Aspect 2: Vitamin intake

Pregnant women also need to take in enough vitamins, including vitamin A, vitamin C, vitamin D, vitamin E, etc. Vitamin A can promote the immunity of pregnant women and fetuses, vitamin C can promote the absorption of iron, vitamin D can promote the body\’s absorption of calcium, and vitamin E is a strong antioxidant that can protect the cells of pregnant women and fetuses.

Vitamin A intake

Pregnant women can get enough vitamin A by consuming foods rich in beta-carotene, such as yellow or orange vegetables and fruits.

Vitamin C intake

Pregnant women can consume a lot of vitamin C foods, including citrus fruits, strawberries, tomatoes, etc.

Vitamin D intake

Pregnant women can consume foods such as dairy products and oily fish to help their bodies absorb enough vitamin D.

Vitamin E intake

Pregnant women can get enough vitamin E through foods such as shellfish, animal liver, and eggs.

Aspect 3: Intake of high-quality carbohydrates

Pregnant women also need enough carbohydrates, which not only provide enough energy but also maintain their health. Choosing high-quality carbohydrates can better support fetal growth and development.

Intake of high-quality carbohydrates

Pregnant women can choose brown rice, whole wheat bread, oatmeal and other high-quality carbohydrate-rich foods to consume enough carbohydrates.

Aspect 4: Moderate intake of nut foods

Nuts are natural nutrients, and the unsaturated fatty acids contained in them are very beneficial to the health of pregnant women. Nuts can also be good for the fetusProvides required nutrients such as protein, minerals and vitamins.

Intake of nut foods

Pregnant women can obtain adequate nutrition through moderate intake of walnuts, almonds, peanuts, cashews, hazelnuts and other nutrient-rich nut foods.
In short, pregnant women need to achieve a balanced diet and consume enough protein, minerals, vitamins and carbohydrates. This is of great significance for the healthy development of the fetus. It is hoped that pregnant women can make scientific and reasonable dietary arrangements according to their own needs.