Doctors will tell pregnant women to pay attention to a balanced diet when they go back. What is a real balanced diet? Few pregnant mothers really know. In fact, we can divide pregnancy into three periods: the first trimester (0-3 months), the second trimester (4-6 months) and the third trimester (7- 10 months). The dietary needs of pregnant women at different stages are different.
1, early pregnancy (0-3 months)
Pay attention to diet and eat more foods rich in cellulose, such as fresh vegetables, to prevent constipation. Pregnant women's morning sickness reaction is more serious, so they should eat more foods that can stimulate appetite and strengthen the spleen. Choose foods that are easy to digest and absorb, and at the same time reduce vomiting, such as toast, japonica rice or millet porridge. Dry food can relieve the symptoms of nausea and vomiting, and japonica rice or millet porridge can supplement the water lost due to nausea and vomiting. But don't eat anything too cold. Cold food will hurt the spleen and stomach.
In addition, eating more cereal contributes to the brain development of the fetus. Eat high-quality protein foods rich in essential amino acids, such as milk, fish, lean meat, eggs and beans.
At the same time, increasing the intake of folic acid, a B vitamin, is very useful for preventing fetal neural tube defects. It is distributed in green leafy vegetables, animal livers and kidneys and various fruits. When the baby is 2-3 months old, due to the rapid development of the fetus, it is necessary to supplement high-quality protein, calcium, zinc and vegetable fat, so it is necessary to eat more foods rich in the above ingredients, such as oysters, jellyfish, soybeans and milk. In addition, eat more foods rich in vitamin E, such as vegetable oil and malt.
2. Second trimester pregnancy: 4-6 months.
In the second trimester, the diet should be both vegetarian and meat, thick and thin, and the variety of food should be diversified. Don't be picky about food, to prevent the lack of minerals and trace elements. Avoid eating too many fried and greasy foods and sweets (including fruits) to prevent yourself from gaining too much weight. Pay due attention to supplement foods rich in iron, such as animal liver, blood, beef, etc., to prevent iron deficiency anemia. At the same time, vitamin C supplementation can also increase the absorption of iron. Pregnant women need more calcium, and eat more calcium-containing foods, such as milk, bean products, shrimp skin, kelp and so on.
3. Late pregnancy: 6- 10 months.
Third trimester: In the final sprint, it is particularly important for mothers to store nutrition. Diet ensures quality and variety. Appropriately increase the intake of heat energy, protein and essential fatty acids (eating more marine fish can be beneficial to the supply of DHA), appropriately limit the intake of carbohydrates and fats (that is, reduce the amount of staple foods such as rice and noodles), and eat less fruits, so as to prevent the fetus from growing too big and affecting the normal delivery.
Drink more milk, fish and soy products; Shrimp skin, animal liver and properly increase the intake of calcium and iron. Pay attention to control the intake of salt and water to avoid edema and even pregnancy poisoning; For some foods with high energy content, such as sweets such as sugar and honey, it is advisable to eat less to prevent loss of appetite and affect the intake of other nutrients.
It is also mentioned here that pregnant mothers should always stay away from alcohol and tobacco, including second-hand smoke, because smoking will greatly increase the risk of fetal malformation. For the baby's health, they should give up smoking and alcohol and stay away from second-hand smoke.