Dietary Guidelines for Early Pregnancy
Early pregnancy is the most critical stage of fetal development. The diet of pregnant women plays a very important role in the healthy development of the fetus. So, what kind of food should you eat in early pregnancy? Next, we will introduce it from four aspects.
Eat more fruits and vegetables
Fruits and vegetables are very important sources of nutrients and are essential during early pregnancy. Vegetables can provide various vitamins and minerals needed by the human body, while fruits can provide various natural sugars and fiber needed by the human body. In addition, fruits and vegetables also contain a large amount of antioxidant substances, which can fight against free radicals, slow down the aging of cells, and maintain the health of the body.
Selection of vegetables
In the early stages of pregnancy, pregnant women should choose vegetables that contain a lot of nutrients such as folic acid, iron and calcium, such as spinach, lettuce, carrots, pumpkin, etc. These vegetables can not only provide a large amount of nutrients to the fetus, but also help pregnant women relieve constipation symptoms and improve immunity.
Fruit selection
In the early stages of pregnancy, pregnant women can choose some fruits rich in vitamin C and fiber, such as watermelon, cantaloupe, grapefruit, orange, etc. These fruits can supplement the nutrients needed by the human body, promote physical health, and can also help pregnant women relieve uncomfortable symptoms such as edema.
Notes
When pregnant women choose vegetables and fruits, they should try to choose fresh and clean ones. In addition, some fruits and vegetables that are easily contaminated by insect pests, such as strawberries and zucchini, are best not to be eaten raw.
Eat more foods rich in high-quality protein
In early pregnancy, the development of organs and tissues in the fetus requires a large amount of protein, and the various metabolisms of the pregnant woman\’s body also require protein support. Therefore, pregnant women should eat more foods rich in high-quality protein, such as chicken, lean meat, fish, eggs, etc.
Chicken and lean meat
Chicken and lean meat are both very good sources of protein and are also rich in nutrients such as iron and zinc. However, it should be noted that pregnant women should remove the fat when eating chicken and lean meat to avoid affecting digestion and nutrient absorption.
Fish
Fish is a very good source of protein and is rich in unsaturated fatty acids and minerals, which is very helpful for the development of the fetus\’s nerves, intelligence and vision. However, it is not advisable to eat raw fish, raw shellfish and other parasite-rich foods in early pregnancy, and care should be taken to cook them thoroughly.
Eggs
Eggs are also a high-quality source of protein and are rich in nutrients, such as selenium and vitamin D. However, pregnant women should pay attention to cooking food thoroughly to avoid bacteria and viruses in the food.
Appropriately increase carbohydrate intake
Carbohydrates are important substances that provide energy to the human body and are beneficial to pregnant women and fetuses. If pregnant women do not consume enough carbohydrates, it will lead to physical weakness and affect the development of the fetus.
Cereal foods
Pregnant women can choose some carbohydrate-rich cereal foods, such as rice,Noodles, porridge, bread, etc. However, it should be noted that the intake of oil and sugar in these foods should be moderate, otherwise it will affect the weight and health of pregnant women.
Fruits and vegetables
Many fruits and vegetables are also rich in carbohydrates, such as potatoes, bananas, taro, etc. These foods can be good choices for pregnant women to increase their carbohydrate intake.
Be careful to avoid some foods
In early pregnancy, some foods should not be eaten because they may have adverse effects on the healthy development of the fetus and even lead to dangerous situations such as miscarriage in pregnant women.
Cold and raw food
It is best not to eat raw or incompletely cooked foods in early pregnancy, such as sashimi, crab, shrimp, egg yolks, etc. Because these foods may contain bacteria and parasites, they are harmful to the health of fetuses and pregnant women.
Coffee and strong tea
Pregnant women need to avoid excessive caffeine intake, so it is best to avoid strong coffee and tea. If pregnant women need to wake up, they can choose to drink some light-colored coffee or tea.
Alcohol and Tobacco
Pregnant women should avoid alcohol and tobacco consumption during pregnancy. Alcohol and tobacco may have a great adverse effect on fetal development and even lead to congenital malformations and other conditions.
Summary
The early stages of pregnancy are a very important stage for the health of pregnant women and fetuses. The eating habits of pregnant women play an important role in fetal development. Pregnant women should eat more fruits and vegetables, foods rich in high-quality protein, increase their carbohydrate intake appropriately, and avoid certain foods. Only reasonable and scientific eating habits can ensure the health of pregnant women and fetuses.
