How can pregnant women not get fat?
I found a little trick, as long as you form this habit before meals, you won't get fat easily:
The first step is to drink a glass of water before meals, which can increase satiety. If the stomach is saturated, it will naturally reduce food intake. At the same time, water can also promote digestion and help waste metabolism in the body.
The second step is to change the ratio of food to meat to 1: 2: 1 to control the calorie intake from the source.
The third step, adjust the order of meals, eat vegetables first and then eat, which can avoid excessive starch intake.
The fourth step is to chew slowly, don't eat too short, and keep eating at a constant speed. In fact, eating too fast is also a stumbling block to losing weight. Eating too fast will make gastrointestinal peristalsis unable to keep up, and food will not directly enter the large intestine, which will affect gastrointestinal health.
Healthy recipes for pregnant women
1. Try to choose some natural, healthy and fresh foods, such as vegetables, fruits, fresh milk, fish and meat. For those high-calorie junk food, we should "avoid it"; Plus the right amount of exercise, it will be perfect!
2. When eating, it is recommended to eat low-calorie food first and then high-calorie food, which can effectively control calorie intake. For example, when eating, you should drink soup, vegetables and fruits first, and then eat meat and fish.
3. Adhere to "3 low 1 high+fruits and vegetables": 3 low here refers to low oil, low sugar and low salt; 1 height refers to high fiber food; With fresh fruits and vegetables, it can not only ensure balanced nutrition, but also effectively control weight!
4. It is recommended that pregnant mothers drink 1~2 times of milk (milk, milk powder, yogurt, etc.). ) Daily consumption can provide the calories needed by the human body and supplement the protein and calcium needed by adults and fetuses every day.
What do pregnant women eat that is not fat?
1, low-fat yogurt
Yogurt is rich in calcium and protein, which can be easily absorbed by expectant mothers who are lactose intolerant. But also contribute to gastrointestinal health.
Step 2 skim milk
Expectant mothers need to absorb more calcium from food than ordinary people 1 times. The calcium content of most foods is limited, so it is a wise choice for you to drink skim milk during pregnancy. You should consume about 1000 mg of calcium every day, and only 3 cups of skim milk (200 grams) can meet this demand.
3. Grains
In order to have a vibrant morning, change the biscuit fritters for breakfast into porridge! Why? Because cereal can not only make you energetic all morning, but also lower your cholesterol level. Don't choose those sweet and delicate cereals. It is best to be natural, without sugar or other additives. You can add some nuts, raisins or honey to the cooked porridge according to your taste and preference.
4. graham crackers
This snack has many uses: it can be chewed carefully in bed in the morning, which can effectively relieve morning sickness; Eating a few pieces in the car on the way to work can help you pass the boring time; When you suddenly have a desire to eat in the office, it is near you, convenient and unobtrusive. It is a genuine mini-food, which will faithfully ensure your blood sugar stability and energy throughout the day.
Diet in early pregnancy
1, eat lightly during pregnancy to avoid getting fat. Once seasonings are added to food, the calories will increase. Too much seasoning is not good for Ma Bao and the baby's health, so eat more light food. Check your weight at the beginning of pregnancy. The ideal growth rate is about 2-4 kg in the first trimester. Eat a balanced diet during pregnancy. Women are pregnant for 4-6 months, with a daily protein of about 15g, and a pregnancy of 7-9 months, with a daily protein of about 25g. Nutrition should be balanced and reasonable in the early pregnancy. Don't think that eating more is good. Eating fat is not equal to health.
2. Don't eat high-fat and high-sugar foods during pregnancy to avoid getting fat. The nutrition of the fetus comes from the mother. In the early stages of pregnancy, Ma Bao should avoid eating too many calories. Eat rhythmically, eat less high-fat and high-sugar foods and avoid alcoholic beverages. Red wine is also alcohol. Excessive drinking will have side effects and affect fetal development.
3. The supplements in the diet during pregnancy should be reasonable. During pregnancy, if you gain more than 1. 1 kg per week, you should adjust your energy. Increase heat 100-300Kcal every day. The energy-supplying tissues are mainly protein, fat and sugar, of which protein 15%, fat 20% and sugar 65%.