1, Milk: Milk is rich in nutrition and is a good nutritious food in the early pregnancy. If expectant mothers don't like to drink milk, they can drink yogurt, or eat milk slices, cheese and so on. Or they can use ice cream instead of milk, but they should pay attention to eating as little cold food as possible.

2. Foods with high protein content: boiled eggs, meat (boiling or stewing is the best way to cook) and deep-sea fish (boiled is better). Try not to use greasy methods such as frying and stewing.

3, vegetables: all kinds of fresh vegetables are good choices, especially green leafy vegetables, because the folic acid content in green leafy vegetables is high, expectant mothers know that supplementing the right amount of folic acid in the first trimester can prevent neural tube defects in infants. Vegetables should also be boiled and fried. , still cold.

4, fruit: all fruits can be eaten, but papaya has the role of abortion, try to eat less, if the expectant mother doesn't like fruit, you can make a salad, in short, you must eat more fruits during pregnancy, fruits are rich in nutrients and can supplement various vitamins.

5, drinks: you can drink hot milk, yogurt, juice and so on. Try to drink less carbonated drinks, too much carbonated drinks may lead to the loss of calcium in pregnant women.

6, coarse grains: such as corn, oats, you can also drink eight-treasure porridge. But try to eat less at the beginning of pregnancy. If you have severe morning sickness in the morning, you can eat a piece of whole wheat bread or a few pieces of graham crackers after waking up.

Second trimester: Take more high-quality protein.

In the second trimester (14-27 weeks), the growth and development of the fetus are accelerated, and the demand for total calories of pregnant women is increased. Therefore, the intake of protein, calcium, phosphorus and other substances should be appropriately increased to meet the needs of fetal and maternal nutrition storage. For example, dairy products and beans are rich in high-quality protein, egg yolk, shrimp skin, animal bones and green leafy vegetables contain calcium, while soybeans, chicken and mutton are rich in phosphorus. In addition, the development of fetal body and brain in the second trimester is accelerated, and the demand for lipids, especially essential fatty acids, is increasing. You can also eat some peanuts, melon seeds, sesame seeds, walnuts and other foods, but don't eat too much.

Late pregnancy: dietary fiber

Prevent constipation and promote intestinal peristalsis. In the third trimester of pregnancy, the increasing number of fetal babies has brought a burden to expectant mothers, who are prone to constipation. Because of constipation, internal hemorrhoids and external hemorrhoids may happen again. In order to relieve the pain caused by constipation, pregnant mommy should eat enough dietary fiber to promote intestinal peristalsis. Fresh vegetables and fruits such as whole wheat bread, celery, carrots, sweet potatoes, potatoes, bean sprouts and cauliflower are rich in dietary fiber. Pregnant mommy should also exercise outdoors properly and develop the habit of defecating regularly every day.

1, protein: 75 ~ 100g per day. Animal proteins such as chicken, fish, shrimp and pork are the main components. You can eat more seafood. You can refer to more pregnant women's protein recipes >>& gt Recommended recipes: sweet-scented osmanthus scallops, diced chicken, dried scallops baked with chicken blood, and tofu soup.

2. Carbohydrate and fat: The daily demand for carbohydrate is about 400g, and the total demand for fat is about 60g. At this time, some parts of the fetal brain are not yet mature, and it is still necessary to supplement fat, especially vegetable oil. Recommended recipes: pork belly porridge, sweet and sour lotus root, longan and wolfberry porridge.

3. Vitamins: Pay attention to vitamin supplements this month. Thiamine (vitamin B) is the most important water-soluble vitamin. If thiamine supplementation is insufficient this month, it will easily lead to vomiting, burnout and fatigue, and may also affect the uterine contraction during delivery, which will prolong the labor process and make delivery difficult. It is now found that if vitamin K is lacking, it will cause intracranial hemorrhage at birth or around the full moon, so we should pay attention to vitamin K supplementation. In order to facilitate the absorption of calcium and iron, vitamin A, vitamin D and vitamin C should also be supplemented.