How to arrange the diet for the first trimester?

The first trimester of pregnancy is an important period for embryo implantation and development. At this time, pregnant women need to take in extra nutrients to support fetal development, and they must also avoid eating some taboo foods.

Early Pregnancy Nutrition What nutrition do pregnant women need during the first trimester?

The diet in early pregnancy should be a balanced diet that is comprehensive in nutrition and reasonably prepared. It is necessary to prevent nutrient deficiencies caused by strong pregnancy reactions and to prevent excessive intake of certain nutrients.

1. Calcium: Milk, clams, dried fish, amaranth, nostoc, soybeans, black beans, black sesame and other foods are rich in calcium. Sufficient calcium can prevent nervousness, headaches, leg cramps, insomnia, etc. in pregnant women.

Symptoms such as tooth decay can also prevent the fetus from developing poor bones and teeth.

2. Iron: Iron is very important for women’s health. Iron is an indispensable nutrient for pregnant women after pregnancy. Iron can help pregnant women prevent anemia and avoid fetal malnutrition.

Egg yolks, meat, liver, green vegetables, whole wheat bread, cereals, etc. are rich in iron. Pregnant women can eat more of these foods.

3. Vitamins and folic acid: Vitamin B complex, A, C, D, E, K and folic acid are all indispensable nutrients for pregnant women.

Foods such as liver, wheat germ, yeast, etc. can alleviate the discomforts of pregnancy, such as nausea, headaches, insomnia, cramps and other problems.

In addition, pregnant women can increase their intake of fruits and vegetables. These foods are rich in dietary fiber, which can prevent constipation and make defecation smoother.

4. Iodine: iodine supplementation can prevent intellectual defects in the fetus. Iodine is an indispensable nutrient for pregnant women.

During pregnancy, pregnant women need to consume 30%-100% more iodine than usual, that is, they need to consume 175-200 micrograms of iodine every day to meet the body's needs.

Iodine can generally be supplemented through diet. Pregnant women can appropriately eat some iodine-rich foods, such as kelp, seaweed, sea fish and other seafood, and eating them once a week can meet their needs.

For more exciting things, please see the interesting group of pictures: Iodine, the champion ingredient that is indispensable for calcium supplementation during pregnancy, should not be eaten by mothers who are deficient in "iodine". Diet during early pregnancy. In early pregnancy, most pregnant women will have strong pregnancy reactions such as vomiting, nausea, and dizziness, and a decrease in appetite.

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Many pregnant women are worried that not eating will affect the development of the fetus, so they force themselves to eat. In fact, this is not necessary.

In the first 3 months of pregnancy, the fetus develops slowly, so there is no need to be too particular about nutritional supplements.

The diet can be mainly light-flavored. The daily diet can be adjusted to small and frequent meals, and supplementary foods can be added two or three times a day. The amount of supplementary foods should not be too much.

When early morning pregnancy reactions are severe every morning, try to eat some easily digestible foods such as toast and steamed buns.

In the early stages of pregnancy, the daily minimum nutritional needs of pregnant women generally include 4 taels of staple food and more than 40 grams of protein (equivalent to 1 tael of lean meat + 2 eggs). On this basis, high-quality protein, such as milk, eggs, poultry and fish, etc.

Greasy food is taboo.

At the same time, pay attention to supplementing vitamin C and eat more green leafy vegetables and fruits such as spinach and kiwi fruit.

In addition, you also need to pay attention to: 1. The diet when morning sickness is severe should be nutritious, light and delicious, and easy to digest.

Those with severe pregnancy reactions can take additional vitamin B1 and vitamin B6, three times a day, 10 mg each time, for 7 to 10 days to help increase appetite and reduce discomfort.

2. Eat simple foods first and then diversify them. Try to take into account the eating habits and hobbies of pregnant women. For example, mix sour, sweet, salty, and spicy foods appropriately, giving priority to the preferences of pregnant women.

3. After the symptoms of morning sickness are relieved, your spirit improves, and your appetite increases, you can eat foods rich in high-quality protein such as lean meat, fish, shrimp, eggs, dairy, animal liver, and soy products.

At the same time, try to take in enough sugars, vitamins and minerals to meet the needs of pregnant women and fetuses.

4. The best way to eat is to eat small meals frequently.

Eat every two to three hours.

Nausea and vomiting of pregnancy are more severe in the early morning on an empty stomach. At this time, you can eat small foods with low water content, such as biscuits, eggs, chocolate, etc.