1. Eating more fresh fruits and vegetables can meet the needs of pregnant women for vitamins A and C, calcium and iron.

2. Eat more coarse grains and less refined rice and noodles, because coarse grains such as corn and millet contain more vitamin B and protein.

There are more rice and noodles.

3. Eat more cereals and peanuts. Because these foods contain a lot of digestible protein, vitamins B and C,

Iron and calcium, etc.

4. Eat 1-2 eggs every day, because eggs are rich in protein, calcium, phosphorus and multivitamins.

5, more sunshine, let the body produce a variety of vitamin D, to ensure the needs of fetal bone growth.

6. Pay more attention to supplement trace elements, such as zinc, magnesium, iodine and copper. Animal food, beans, cereals, vegetables

It contains iron, zinc and copper, and seafood contains high iodine.

The most important thing during pregnancy is a balanced diet. According to the characteristics of each period of pregnancy, the diet should be reasonably matched to avoid picky eaters and partial eclipse.

The dish is mushroom and crucian carp soup, which can invigorate qi, induce diuresis, reduce swelling and improve urination. Wash crucian carp, fry in oil until golden brown, soak mushrooms until soft, and slice winter bamboo shoots. Boil fish, mushrooms and winter bamboo shoots with water, and cook for 20 minutes with high fire. Season with salt.

Black-bone chicken glutinous rice and chopped green onion porridge can invigorate qi and nourish blood, prevent miscarriage and relieve pain, and improve fetal movement caused by qi and blood weakness. Wash black-bone chicken, cut into pieces, soak in soup and drain for later use. Add 4 bowls of water to bring the soup to a boil, then turn to low heat and cook for about 15 minutes, then add glutinous rice and cook together. Hairless scallion, cut into filaments, cooked glutinous rice, seasoned with salt, and finally stewed with shredded onion.

Beef with shredded ginger is rich in iron and has the function of treating and preventing anemia. Marinate beef with soy sauce, sesame oil, rice wine and a small amount of starch for 20 minutes, take it out of the pot and drain it. When the oil is hot, stir-fry the beef slices quickly with high fire, and then take out the pot when the beef is cooked. Beef mixed with shredded ginger.

Orange peel ginger tea can be used as tea, which has the effect of soothing the liver, relieving depression and relieving pain, and can improve abdominal pain caused by qi depression and bad mood during pregnancy. Wash fresh orange peel, scrape off the inner white film with a knife, and cut into filaments for later use. Boil tender shredded ginger with 300ml water, and then turn to low heat for about 5min. Finally, add orange peel and cook for 1 min.

Milk rice

Formula: 500g of rice and 500g of milk.

Practice: Wash the rice clean, put it in the pot, add milk and appropriate amount of water, cover the pot, and simmer slowly.

Features: this rice is milky, white and soft, and its color is shiny. This rice is rich in protein, fat, carbohydrates and nutrients, such as calcium, phosphorus, iron, zinc, vitamins (A, B 1, B2, E, D) and nicotinic acid. Milk has the effects of nourishing the body, promoting fluid production and moistening the intestines. Eating by pregnant women is beneficial to maternal health and fetal growth, and can prevent and treat constipation of pregnant women.

Fried rice with Toona sinensis eggs

Formula: 250g of rice, 2 eggs, 75g of shredded lean meat, tender Toona sinensis bud 125g, 50g of peanut oil, 3g of salt and appropriate amount of water starch.

Practice: put the shredded pork into a bowl, add salt, water starch, and egg white of half an egg, and evenly adjust the size; Beat another egg into a bowl, add the remaining egg liquid and a little salt and mix well; Wash and dice Toona sinensis buds. Heat the wok, put the oil to 40% heat, add the shredded pork and take it out. Set the wok on fire, put a little oil, add shredded pork, egg liquid and Toona sinensis, stir-fry evenly over high fire, pour in hot rice and mix well, and serve.

Features: this rice is fragrant and attractive, and it is delicious in early spring. Rich in protein, carbohydrates, vitamins, minerals and other nutrients, to meet the physiological needs of the fetus and mother.

Egg yolk lotus seed soup

Ingredients: lotus seeds and eggs.

Seasoning: rock sugar.

Practice: Wash lotus seeds and add 3 bowls of water to boil. After the fire starts, turn to low heat and cook for about 20 minutes. Add rock sugar to taste. Shell the egg and put it in a bowl. Dig out the yolk and cook it in lotus seed soup.

Efficacy: nourishing the heart, relieving annoyance, calming the nerves and preventing miscarriage.

Foods rich in vitamin C: such as tomatoes, cherries, bayberry, pomegranate, oranges, jujube, grapes, green apples, etc.

Eat:

Whole wheat products, including porridge, graham crackers, whole wheat bread, etc. Especially for pregnant women in the north, you must replace the fried dough sticks with porridge for breakfast, although you will be somewhat unaccustomed. Cereals can keep you energetic and lower your cholesterol level. Of course, don't buy those sweet and delicate cereals; Natural grains without sugar or other additives are the best. At this time, you can add some peanuts, raisins or honey according to your preference. Whole wheat bread replaces the flour white bread you eat every day with whole wheat bread, which can ensure the fiber intake of 20 ~ 35g every day. At the same time, whole wheat bread can also provide rich iron and zinc.

Second, graham crackers, this snack has many uses: it can be chewed in bed in the morning, which can effectively alleviate the morning sickness reaction; 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.

Third, milk and bean products. When you are pregnant, you need to absorb about 1 times more calcium from food than usual. The calcium content of most foods is limited, so it is a wise choice for you to drink skim milk during pregnancy. Pregnant women should consume about 1000 mg of calcium every day, and only 3 cups of skim milk (200 grams) can meet this demand. Yogurt is also rich in calcium and protein, which is good for gastrointestinal health. Some pregnant women are vegetarians. In order to get enough protein, they can only get the nutrition they need during pregnancy from bean products.

Fourth, fruit. Citrus and fruits are various and economical. Although 90% of them are water, they are rich in vitamin C, folic acid and a lot of fiber, which can help pregnant women maintain their physical strength and prevent fatigue caused by lack of water. Bananas can provide energy quickly and help pregnant women overcome fatigue. If your morning sickness is serious, eating bananas is easier for your stomach to accept. You can cut it into cereal or have breakfast with milk and whole wheat bread.

Fifth, lean meat. Because lean meat is rich in iron, it is easily absorbed by the human body. Iron plays an irreplaceable role in the process of oxygen transport in human blood and red blood cell synthesis. During pregnancy, the total blood volume of pregnant women will increase to ensure that the fetus can get enough nutrition through blood, so the demand for iron of pregnant women will increase exponentially. If the iron stored in the body is insufficient, pregnant women will feel extremely tired, so it is extremely important to supplement enough iron through diet, especially lean meat.

Sixth, vegetables. Don't forget to add black lettuce when making western salad. Dark vegetables usually mean high vitamin content. Cabbage is a good source of calcium. You can add this fresh vegetable to soup or dumpling stuffing at any time. For spinach, it was once thought that it was rich in iron and was regarded as one of the vegetables that could prevent anemia during pregnancy. But recently, experts suggested that spinach does not contain much iron, but it contains a lot of oxalic acid that affects the absorption of zinc and calcium, so don't eat more spinach. Cauliflower has many advantages, such as being rich in calcium and folic acid, rich in fiber and antioxidants against diseases, and also helping to absorb iron from other green vegetables.

Seven, dried fruit. Nuts such as peanuts contain unsaturated fats that are good for heart health. Fat is very important for the development of fetal brain. However, because the calorie and fat content of nuts are relatively high, the daily intake should be controlled at about 30 grams. Dried fruits such as preserved apricots, dried cherries and sour horns are convenient, delicious and portable, which can satisfy the desire of pregnant women to eat sweets at any time. There is another place that needs special attention. If you are allergic at ordinary times, it is best to avoid eating some foods that are easy to cause allergies, such as peanuts.

Eight, eggs. Many expectant mothers feel sick at the sight of meat, so eggs are the best source of protein for you during pregnancy. Moreover, eggs also contain various amino acids needed by the human body. Fried eggs with some vegetables will make your breakfast simple and rich. If you can't stand the smell of fried eggs, boil an egg to eat!

Nine, ice cream. Don't blacklist it. There is absolutely no need for you to deprive yourself of the right to eat ice cream because you are pregnant. Some sweets, including pudding made of ice cream, yogurt or milk, can be an episode after a meal and can provide you with 1/3 of the calcium you need every day. But remember: don't let it steal your thunder!

Ten, pregnant women should eat all kinds of vegetables: all kinds of vegetables are good for pregnant women, pregnant women can often change to eat all kinds of vegetables in their daily diet.

Radish. Radish is a very common root vegetable, but its nutritional and medicinal value is high. It is rich in lignin, which can greatly enhance the vitality of macrophages in the body, thus devouring cancer cells. At the same time, calcium, phosphorus, iron, glucoamylase and vitamins A, b 1, b2 and folic acid in radish are all beneficial to pregnancy.

The vitamin C content of green radish is six times that of apple. Carrots are rich in vitamin A, which can prevent night blindness and gallstones. Glucoamylase can decompose starch and fat in food, which is beneficial to the full absorption of human body. However, radish should not be eaten with fruit. The nutritional encounter between them can strengthen the inhibitory effect of thiocyanate on thyroid. Pregnant women who often eat radish can get a good effect of disease prevention and fitness.

Cauliflower is rich in vitamin K, protein, fat, sugar, vitamins A, B, C, calcium, phosphorus, iron and other nutrients. Pregnant women often eat cauliflower before delivery, which can prevent postpartum hemorrhage and increase the content of vitamin K in breast milk. In addition to its high nutritional value, cauliflower has a greater advantage that it can prevent and treat diseases if eaten regularly. It can enhance the detoxification ability of the liver, improve the immunity of the body, prevent colds and scurvy and other diseases. Boiling the juice of cauliflower leaves, adding honey to make syrup, which has the effects of stopping bleeding, relieving cough, diminishing inflammation and resolving phlegm, moistening throat and opening throat, and is a medicated diet to prevent neonatal intracranial hemorrhage, subcutaneous hemorrhage and upper respiratory tract infection. It is beneficial for pregnant women to eat cauliflower regularly.

Zizania latifolia, also known as Zizania latifolia, is a popular vegetable. It is rich in protein, carbohydrates, vitamins b 1, b2, C, calcium, phosphorus, iron, zinc and crude cellulose, and has the functions of clearing heat, promoting diuresis, promoting blood circulation and promoting lactation. Using Bailing decoction instead of tea can prevent and treat pregnancy edema. Eating fried celery with water chestnut can prevent pregnancy-induced hypertension and constipation.

Wild vegetables are another good nutrition for pregnant women. Wild vegetables are not only better than garden vegetables because of less pollution or no pollution, but also have dual functions of nutrition and diet therapy. Chinese nutritionists have analyzed nearly 100 kinds of edible wild vegetables in China, and found that wild vegetables are rich in plant protein, vitamins, cellulose and various minerals, with high nutritional value and unique taste. What's more, wild vegetables have a significant effect on disease prevention and health care. For example, garlic with a small root has the effect of invigorating stomach and resolving phlegm. Rice dishes can strengthen the brain and improve eyesight. Portulaca oleracea has the function of cleaning gastrointestinal tract, and can prevent and treat acute and chronic enteritis or dysentery. Pteridium aquilinum can clear away heat and promote diuresis, reduce swelling and relieve pain, and also has the effect of promoting blood circulation and calming the nerves.

The rice, flour, miscellaneous grains, meat, fish, poultry and eggs that people eat every day are mostly acidic in the body, and only the wild vegetables are alkaline after digestion and decomposition. Pregnant women eat some wild vegetables every once in a while, which can neutralize the acidity in the body and maintain the weak alkaline internal environment. This is very important for pregnant women to raise their babies in a good environment. Eating wild vegetables can also expand the source of nutrition, adjust the taste, and promote the cleaning of gastrointestinal tract, reduce the absorption of toxins in feces, which is conducive to pregnancy.