Skills 1
Nutrition intake should be balanced.
The nutrition intake of expectant mothers during pregnancy is closely related to the growth and development of the fetus in the abdomen, and good nutrition comes from a balanced diet.
The so-called "balanced diet" means a balanced intake of six categories of food, including grains, roots, milk, fish, beans, eggs, vegetables, fruits and oils. Zhong Zhong, a nutritionist in the Nutrition Treatment Department of Zhenxing Rehabilitation Medical Center, a consortium legal person, said that the importance of a balanced diet lies in the different nutrients contained in different foods. For example, milk can provide protein and calcium; Vegetables are rich in vitamins, minerals and fiber; Cereals and roots are important sources of heat ... and so on. If we neglect or focus on any kind of food, we will lose our balance of nutritional needs, so it is very important to eat all kinds of food in a balanced way.
Tip 2
Choose snacks carefully for a small amount of dinner.
Abdominal distension is a common problem of most expectant mothers, which may occur in the early to late pregnancy. Therefore, expectant mothers may wish to master the principle of a small number of meals, divide them into 4 ~ 6 meals a day, keep 5 or 6 minutes full for each meal, and avoid eating a lot of food at one time, which can not only reduce the discomfort of abdominal fullness, but also help control the weight during pregnancy.
Small meals refer to adding snacks between three meals, and how to choose the right snacks is also an important link that cannot be ignored. Nutritionist Zhong reminded that in order to control calorie intake and take into account nutritional needs, expectant mothers can choose fruits, cereals and low-fat milk as snacks, and try to avoid foods with high calorie, high fat and high sugar, such as cakes, potato chips and flavored drinks, which will not only lack nutritional value, but also easily lead to a straight rise in weight.
Tip 3
Food hygiene should not be sloppy.
In order to avoid diseases from entering the mouth and affecting the health of themselves and their fetuses, expectant mothers must pay special attention to food hygiene, such as eating processed or thoroughly cooked food as much as possible, confirming the shelf life of food or ingredients, washing hands before cooking or eating, and ensuring the preservation of food. These are all common basic principles.
Nutritionist Zhong said that in addition to the above principles, expectant mothers should avoid buying foods with unknown sources or low prices, and try to buy foods with government labels, such as health food labels, GMP, CAS labels, etc., to ensure food quality; Once the food is found to have an odor or corruption, it should be stopped immediately. In addition, it is suggested that expectant mothers pay more attention to news reports in order to effectively grasp the relevant information of black-hearted food and check their own food safety.
Tip 4
Make good use of the principle of dietary substitution
During pregnancy, due to the influence of hormones, many expectant mothers will change their eating habits, while some expectant mothers will have a partial eclipse before pregnancy. Nutritionist Zhong suggested that if you belong to this type of expectant mother, you don't need to deliberately change your eating habits. As long as you know how to use diet instead, you can achieve the goal of taking balanced nutrition. For example, expectant mothers who don't like to eat can choose noodles, steamed bread, sweet potatoes, red beans, potatoes and other foods; Expectant mothers who don't like fish can choose eggs, all kinds of meat, soy products and other foods instead.
It is worth reminding that the basis of dietary replacement is nutritional imbalance. However, the nutrition provided by these six kinds of food is different. Therefore, the same kind of food can be changed freely, but different kinds of food cannot be changed at will.
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Prevention of allergies begins with pregnancy.
Expectant mothers may be exposed to many allergic substances during pregnancy, which will stimulate the mother to have allergic reactions, and then affect the fetus through the placenta. Therefore, paying attention to the dietary intake during pregnancy is also one of the key points of early prevention. Expectant mothers are advised to pay attention to some foods that are easy to cause allergies, such as hard-shell seafood (shrimp, crab, etc.). ), may cause allergies to yourself. If so, they should try to avoid taking it; In particular, expectant mothers with allergies should avoid foods that can cause their own allergies, so as to reduce the chances of allergies after the baby is born.
Look at the expectant mother who eats out.
Modern people live a busy life, and many expectant mothers eat out or buy food, becoming a member of the family who eat out. However, as long as you know how to choose your diet, expectant mothers who eat out can also take into account both nutritional intake and convenience.
Skills 1
It's true that the dishes are varied.
A balanced diet is also the first principle of expectant mothers in eating out families. Zhong, a nutritionist, said that expectant mothers in eating-out families should always change the types of eating-out and the collocation of dishes, so as to absorb various nutrients in different foods and provide complete nutrition for the fetus in the womb.
It is suggested that expectant mothers should choose a buffet with a wide variety of dishes as their first choice when buying out food, which can not only match their favorite dishes, but also avoid the problem of always eating only certain foods. If there is no cafeteria near work or home, you might as well change to a different store or order different meals every day, which can change the diet content and absorb various nutrients in a balanced way.
Tip 2
Avoid fried food.
Generally, the main course of eating out or lunch is mostly fried or fried food, which will inevitably lead to excessive intake of oil by expectant mothers. It is suggested that when buying out food, steaming, stewing, boiling, marinating and baking should be the main dishes. If you really can't avoid fried or fried food, you can remove the fried skin before eating and control it within one meal to avoid eating too much oil. In addition, based on cost considerations, most restaurants will reuse frying oil, which may also adversely affect the health of mothers and fetuses.
Nutritionist Zhong reminded that in addition to fried or fried foods, the fat content of minced meat foods will be higher, such as sausages, meatballs and meatballs. Expectant mothers are advised to reduce their consumption.
Tip 3
Don't forget to put less salt and sugar.
In order to improve the taste, the amount of salt used for eating out is usually high. If expectant mothers eat it for a long time, it is easy to increase sodium intake and lead to edema. It is recommended that expectant mothers try to choose foods with light taste. If they buy fresh cooked food, please ask the store to put less salt. If it is cooked food, you might as well prepare a bowl of boiled water and eat the food first. Nutritionist Zhong reminded that most common dipping sauces are salty in taste and not low in salt content. Expectant mothers should reduce their dosage or not use it.
Most of the drinks that go out to eat are sugary drinks, which will increase the sugar and calorie intake of expectant mothers. It is recommended that expectant mothers drink sugar-free or low-sugar drinks if they want to drink. It is worth reminding that in order to increase the intake of fruit, many expectant mothers often buy juice directly for convenience. However, most fruit juices on the market contain sugar, but you may eat unnecessary sugar when it is convenient. It is recommended to eat fresh fruit as much as possible. Nutritionist Zhong said that in addition to sugary drinks, the sugar content of exquisite cakes is also considerable. Expectant mothers had better eat less. If they are really greedy occasionally, they should try to choose cakes with lower sugar content.
Tip 4
Increase fiber intake
The low proportion of vegetables and fruits is a common problem in eating out, and therefore it is easy to cause insufficient fiber intake for expectant mothers who eat out. Nutritionist Zhong suggested that expectant mothers who eat out should choose more vegetables, or ask the store to adjust the side dishes, especially when eating pasta, it is best to order more hot dishes or stewed cabbage to increase the intake of vegetables. If there is no fruit in the content of eating out, expectant mothers can also prepare it themselves. It is a good way to eat with eating out or as a snack.
In addition, expectant mothers can also make good use of high-fiber foods, such as replacing white rice with brown rice or whole grains and replacing white toast with whole wheat toast, which will help increase fiber intake.
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Don't forget to eat healthily when you eat.
Modern people pay more and more attention to leisure life, and have frequent dinners with friends. However, for expectant mothers who must pay attention to their food intake, how to eat satisfied and healthy at dinner is particularly important. According to Zhong, a nutritionist, expectant mothers can master the following tips according to the types of meals they eat for dinner: When eating Chinese food, they are most worried about accidentally eating too many servings. Mothers-to-be may wish to take a small portion of each dish to their own plates and stop after eating; If you eat western food, it is recommended to choose a lighter sauce, or ask the store to put the sauce on a small plate instead of pouring it directly on the dishes, so as to reduce the intake of sauce; Most Japanese dishes will have all kinds of fried things, so expectant mothers should try to avoid them and reduce their oil intake; If the meeting place is in a hot pot restaurant, it is suggested that expectant mothers can choose more vegetables and eat less jiaozi or processed food to avoid eating too much oil and salt.
Vegetarian expectant mother, look here.
Expectant mothers who have been vegetarian for a long time because of religious or physical factors often worry that they can't provide what they need for their fetus. In fact, vegetarian expectant mothers can provide enough nutrition for the fetus and themselves as long as they pay more attention to their diet.
Skills 1
Protein's intake is very important.
Protein is the main raw material of organisms and has the function of constructing tissues. Expectant mothers must take enough protein during pregnancy to supply the growth and development of the fetus. The main sources of protein include meat, eggs, milk and beans. Generally speaking, animal protein is an ideal source of protein, while vegetarian expectant mothers mainly rely on plant protein as a source of protein because of their different eating habits.
In order to meet the needs of pregnancy, nutritionists in Chinese schools suggest that vegetarian expectant mothers should take more milk, eggs and bean products, among which protein contained in bean products (such as tofu, dried tofu and soybean milk) is a good choice because of its high physiological value; If the expectant mother is a vegetarian, she might as well eat whey protein during pregnancy to increase the intake source of protein, but if she really can't change her eating habits, she must eat more soy products containing high-quality protein. In addition, for vegetarian expectant mothers, nuts are also one of the sources of protein and oil. It is suggested that you can occasionally eat a handful of nuts as a snack, which can not only ingest protein, but also provide raw materials to help your baby synthesize DHA.
Tip 2
Eat more seaweed food.
The main function of vitamin B 12 is to promote the regeneration of red blood cells, maintain the health of nervous system and help the absorption of fat, carbohydrate and protein. If expectant mothers don't take enough, they are prone to pernicious anemia and burnout. Because vitamin B 12 mainly exists in animal foods, only laver and laver contain vitamin B 12 in plant foods, so vegetarian expectant mothers are more likely to lack vitamin B 12, so it is recommended to eat more eggs, milk, laver, laver and other foods.
Nutritionist Zhong said that if vegetarian expectant mothers (especially vegans) are worried about insufficient intake of vitamin B 12, it is suggested that comprehensive vitamins can be supplemented moderately.
Tip 3
Clever collocation, iron supplement
During pregnancy, iron in the mother's body should be supplied to the fetus for hematopoiesis. Therefore, expectant mothers must pay special attention to iron intake, especially in the third trimester of pregnancy. Generally speaking, the iron absorbed from plant foods is not easily absorbed by the human body, which is why vegetarian expectant mothers sometimes have a slightly insufficient iron intake.
In order to really supplement iron, the Chinese nutritionist said that vegetarian expectant mothers should not only eat more iron-rich foods, such as purple cabbage, amaranth, laver, raisins, red dates, cherries, grapes, apples, etc., but also eat more fruits with high vitamin C content, such as guava, tomato, kiwifruit, etc., to help iron absorption. In addition, tea and coffee will affect the absorption of iron, and it is best for vegetarian expectant mothers to drink less.
Tip 4
Choose a variety of vegetarian dishes.
Balanced nutrition is the key to a healthy diet during pregnancy, and it is no exception for vegetarian expectant mothers. The so-called vegetarian diet refers to rejecting animal food and eating only plant food, but it does not mean eating only vegetables and fruits. Therefore, vegetarian expectant mothers should also eat six kinds of foods in a balanced way, such as grains, roots, milk, beans, eggs and flour products, vegetables, fruits and oils, so as to obtain balanced nutrition needed during pregnancy.
In order to obtain balanced nutrition, vegetarian expectant mothers must choose a wide range of vegetarian foods and get different nutrition from a variety of plant foods to supply the fetus and their own needs. In particular, beans, eggs and bean products can provide protein, which is an alternative source of meat food and an indispensable and important nutrition during pregnancy. Zhong, a nutritionist, said that if a vegetarian expectant mother has doubts about her diet or eats vegetarian food, it is recommended to consult a dietitian to master the correct vegetarian collocation skills and nutrition intake concept.
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Buy vegetarian food and stop listening.
In addition to fresh plant food, vegetarian products on the market are often eaten by vegetarian expectant mothers. However, in order to ensure food safety, it is suggested that vegetarian expectant mothers should buy vegetarian products from reputable shops or manufacturers and choose products with complete packaging and clear labels. If it is a vegetarian product with low price and unclear label, it is best not to buy it. Nutritionist Zhong reminded that some bean products on the market are too bright and white, such as dried beans, hundred pages, bean bags, etc., which may contain additives. It is suggested that vegetarian expectant mothers should choose products with natural colors and no irritating taste when purchasing such foods. (This article Source:)