How to choose a healthy dining out has become an important topic for everyone to have a balanced diet. Here, nutritionists should give some advice to mothers who eat out, hoping that pregnant mothers who are vegetarian can check their situation in time and make adjustments.
1, the demand for vitamin B group increased by 20 ~ 30%. It is suggested to choose more whole grains, brown rice, whole grain porridge or noodles, and less exquisite bread as the staple food.
2. Pay attention to and control weight gain.
3. You need to take enough folic acid to prepare for pregnancy.
4. For expectant mothers who are pregnant in the second and third stages, please supplement 300 calories every day. 10g protein.
5. Vegans (not eating milk and eggs) need to supplement vitamin B12; ; Milk and egg elements can be ingested through milk or eggs.
6. Eat more vegetables and fruits, replace drinks, cakes and other desserts with fresh fruits after meals, and supplement cellulose, vitamins and minerals. Conducive to the absorption of iron; Avoid drinking tea or coffee after meals. Many women still lack iron, so it is recommended to supplement iron or take multivitamins during pregnancy.
7. Fix 2 portions of nuts every day; Supplement trace elements.
8. Avoid processing, pickling or smoking food, such as pickled radish, smoked bean skin, pickled mustard tuber, etc.
9.DHA is necessary for fetal organ growth and brain development. The source of DHA for most meat eaters is fish, and vegetarians must increase omega-3 oil. Food sources rich in omega-3 oil are flaxseed, flaxseed oil, mustard oil and walnuts. At present, DHA from vegetarian sources is also available on the market.
10, completely ban alcohol, otherwise it will affect the development of fetal brain.
1 1, and the daily caffeine intake should not exceed 300mg. Caffeine will enter the fetus through the placenta and is difficult to be metabolized by the fetus.
12, use boiled water instead of coke, soda, flavored milk or other sweet drinks.
13. Avoid bibimbap with marinade, and reduce the addition of high-calorie or high-sodium sauces, such as oyster sauce, sesame oil, Chili oil and salad dressing.
14. It is suggested that vegetarian mothers can find a dietitian to plan their diet together.
Many pregnant office workers may add 300 kcal 10g every day in the middle and late stages of pregnancy, and they will worry about where to get protein. The following two suggestions are simple and nutritious menus provided by nutritionists!
Apple 1( 1)+ toast 1 slice (2)+ soybean milk 1 cup (3).
Medium banana 1(4)+ low-fat milk 1 cup (5)+ almond 10 (6).