1. Eating more fresh fruits and vegetables can meet the needs of pregnant women for vitamins A and C, calcium and iron. What should fruits and vegetables eat when they are pregnant? Fruits and vegetables are divided into two categories: those with high vitamin C content and those with high vitamin A content. Vegetables and fruits with high vitamin C content include melon, strawberry, cauliflower and green pepper. How to supplement vitamin a? Use two dark yellow fruits and dark green vegetables, half a cup each, including apricots, melons, carrots, pumpkins, sweet potatoes, spinach, cauliflower and watercress every day.
2, eat more coarse grains, eat less refined rice and flour, pay attention to this during pregnancy, because corn, millet and other coarse grains contain more vitamin B and protein than rice and flour.
3. Eat more cereals and peanuts. Because these foods contain a lot of digestible protein, vitamins B and C, iron and calcium.
4. You can add 1-2 eggs every day, because eggs are called "ideal nutrition banks" and contain almost all the nutrients needed by the human body. Eggs are rich in protein, calcium, phosphorus and various vitamins.
5. Pay more attention to supplement trace elements, such as zinc, magnesium, iodine and copper. What should I eat when I am pregnant at this time? There are iron, zinc and copper in animal food, beans, cereals and vegetables, and the iodine content in seafood is high.
Precautions for early pregnancy diet:
Do not increase calories in the first trimester, and take the same amount as usual. During this period, it is very important to ingest high-quality nutrients such as protein and calcium. In addition, in order to relieve morning sickness, it will be helpful to eat more salads and drink more juice.
1, comprehensive intake of high-quality nutrition: expectant mothers must consume 150 calories more than 2000 calories required by adult women a day. The extra heat is equivalent to half a bowl of rice; It is important to have a balanced diet, which is an excellent diet. Protein's intake needs to be increased to 75g, and attention should be paid every day. Protein must be ingested from the first trimester to the third trimester, because the development of fetus, placenta, uterus, breast, etc. requires a lot of protein. If you are a vegetarian, you must find a way to supplement it.
2, nutritional countermeasures to alleviate morning sickness: in the early stage of morning sickness, digestion is worse, you can eat food that can arouse appetite, but don't eat too much at a time, a small amount of meals is better. Especially before getting up in the morning or on an empty stomach, morning sickness will be more serious, so don't eat on an empty stomach, eat some simple biscuits or toast. When you are afraid to smell food and dare not go near it, cold food tastes less than hot food and is easier to eat. Mainly light sour food, including cold tofu, cold noodles, bean jelly, salad and so on. Even if morning sickness is serious, you can eat it without burden. Drinking too much water will weaken the gastrointestinal function and make morning sickness more serious, so it is best to drink a small amount of ice water or use a little ice to quench your thirst.