If expectant mothers consume too much nutrients, it will lead to obesity during pregnancy, which will easily lead to hypertension and diabetes, and then affect delivery. If the expectant mother's nutritional intake is insufficient, the baby's development will be affected and the health of the expectant mother will be difficult to guarantee. Then, the "pregnancy diet pyramid" that expectant mothers can follow is specifically:
First, the top of the diet pyramid during pregnancy: oily food (cooking oil should not exceed 25 grams per day. )
Rapeseed oil, sunflower oil and soybean oil are recommended.
Second, the second layer of the diet pyramid during pregnancy: protein food.
Include fish, poultry, eggs, dairy products, bean products and meat. Among them, dairy products should be guaranteed100g per day, bean products should be guaranteed 50g per day, and fish, poultry and eggs should be guaranteed about125-200g per day. Eggs, lean pork, chicken, beef, fish, bean products, millet and beans are rich in protein. Among them, meat and beans also involve the supplement of iron and calcium.
Pay attention to calcium supplementation during pregnancy: calcium supplementation is started at 65,438+06 weeks, 65,438+0,000 mg per day after 5 months in the second trimester, and 65,438+200 mg per day in the third trimester (Tips: calcium supplementation and vitamin D supplementation can promote calcium absorption, and at the same time, you should get more sunshine).
Third, the third layer of the diet pyramid during pregnancy: vitamins (vegetables and fruits)
It is best to eat 400-500 grams of vegetables every day; Eat100-200g of fruit every day. Vegetables are rich in vitamins, and some green leafy vegetables also contain folic acid necessary for early pregnancy, and are rich in fiber, which can promote intestinal peristalsis. Recommended vegetables are: green vegetables such as cabbage and cucumber and yellow vegetables such as carrots, pumpkins and tomatoes.
What needs to be reminded to expectant mothers is that fruits cannot be used instead of vegetables. Some expectant mothers don't like vegetables and eat a lot of fruits instead, thinking that this will balance, but it will lead to more sugar intake and less dietary fiber intake, which will affect their own and their baby's health. Because of the high sugar content of fruits, in order to avoid gestational diabetes, sugar intake should be controlled during pregnancy, and low-sugar fruits can be eaten.
The following are some common fruits classified according to sugar content:
Low-sugar fruits: kiwi fruit, apple, cherry, orange, orange, cherry, grapefruit (can stop vomiting)
Chinese sugar fruits: apples, pears and papaya.
Fruits with high sugar content: watermelon, banana, sugarcane, grape, litchi, pitaya, longan, longan and hawthorn.
Fourth, the fourth layer of the diet pyramid during pregnancy: carbohydrates (grains)
Carbohydrate is located at the bottom of the pyramid and is the most important thing to build a solid foundation for the human body. 70% of the energy needed by the human body comes from carbohydrates, which are the staple food for pregnant women and the necessary nutrients for fetal metabolism every day.
Supplementing 1500- 1800ml water every day: it is recommended to drink 200ml warm boiled water on an empty stomach in the morning to promote gastrointestinal peristalsis; Drink water slowly before 8 o'clock in the evening, and drink less water after 10 in the evening (because of frequent urination during pregnancy, drinking too much water after 10 in the evening may lead to frequent waking up, which is not conducive to full rest of pregnant women).
Rice, porridge, pasta and other foods need 500-600 grams a day. Eat more cereals, potatoes and miscellaneous beans: high-fiber cereals such as corn and millet can be eaten often, such as purple potatoes, sweet potatoes and shredded potatoes.
In the first three months of pregnancy, because the embryo is very small, it is almost unnecessary to eat more. At this time, pregnant women generally have a bad appetite and a light diet. It should be noted that when nausea is not serious, they should eat staple food, fruit and yogurt as much as possible. You can supplement pregnant women with special nutrition, especially various B vitamins, which is very helpful to pregnant women, but you don't need to take any supplements.
When you are pregnant for 4-6 months, you will start to increase your food intake. At this time, the protein and energy that pregnant women need to increase every day are 15g and 200kcal respectively, which are only equivalent to 1 egg and half a catty of low-fat milk (about 14g protein, 200kcal). Eating fish can supplement protein and omega-3 fat, but not too much. Two taels a day is enough, don't fry.
Pregnant women who are pregnant for 7-9 months need to increase protein by 20 grams and energy by 200 calories every day. The amount of protein is about equivalent to 1 two lean beef+half a catty of low-fat milk+1 two south tofu (about 22g in protein, 2 10 kcal). Eating a lot of meat and fish oil soup really doesn't help mother and son except gaining weight. At this time, we should pay attention to supplementing calcium and iron, because this is a nutrient that expectant mothers and fetuses need in a particularly large amount.
I hope I can help you. If you have different opinions, please leave a message to correct me. Thank you!
I wish you all a healthy and happy baby!