There are many festivals and happy events in the second half of each year, and many expectant mothers also welcome their babies in the second half. During pregnancy, the family is most worried about whether the nutrition of the mother and the child is enough. "There are two people, of course, we have to eat double." Mothers also eat whatever they want under this concept, and they will never hesitate to eat so much. At this time, the baby's health is in the first place. Generally, the weight gain after normal pregnancy is about 13 kg. How much can pregnant women eat to meet their nutritional needs? Chen Chaogang, an attending physician in the Nutrition Department of the Second Hospital of Sun Yat-sen, said that pregnant women need the most important calories and protein, which can be met by adding half a bowl of rice, one pregnant woman's milk powder, an egg or some fish and meat.

How much meat to eat and how much soup to drink,

Looking at the standards recommended by China Nutrition Society, it is not difficult to find that the nutritional needs of pregnant women are not as much as we thought.

Daily Energy and Reference Intake of protein

Crowd heat (kcal) protein (g)

Non-pregnant women 2 100 65-80

Second trimester 2 100+200 80-85

Late pregnancy (puerpera) 2 100+200 (puerpera 500) 85- 100

Through this table, we find that the difference in calories between pregnant women and non-pregnant women is not very big in protein. However, it is worth noting that if pregnant women lack calories and protein, calcium, iron, iodine and zinc will have a great impact on their health in the future.

calcium (Ca)

Calcium is the main component of bones and teeth, and an important regulating element of body function. During pregnancy, the baby also needs calcium, which he will absorb from the mother. If the mother lacks calcium, she will suffer from backache and premature osteoporosis in the future, which will lead to calcium deficiency in her baby in severe cases. Therefore, mothers should pay special attention to calcium supplementation during pregnancy and eat the following foods:

(1) Dairy products, such as formula milk powder and cheese (the best natural calcium supplement);

(2) beans and their products, such as soybeans, black beans and tofu;

(3) River and sea products, such as laver and kelp, small fish and shrimp eaten with bones;

(4) Auricularia auricula, wild vegetables and some vegetables, black sesame seeds and bone meal;

iron

Iron is an important nutrient to produce hemoglobin and improve immunity. At ordinary times, many people think that animal livers contain high cholesterol, and they are afraid of fattening and don't eat them. They even suspect that pig livers and chicken livers are toxic, but they don't eat them. In fact, animal livers are the richest in iron. If the mother is short of iron, she will be deficient in qi, afraid of cold and prone to get sick in the future, which will seriously lead to anemia in her baby.

(1) Animal liver and whole blood

(2) Auricularia auricula and kelp

(3) Livestock and poultry meat and fish can promote iron absorption.

(4) Green vegetables, such as spinach, have very low iron absorption.

(5) Rice flour, milk powder and soy sauce fortified with iron.

iodine

Because everyone eats iodized salt now, there is less iodine deficiency, but when cooking, if you put salt in the pot first, it will cause iodine volatilization and loss, and iodine-deficient babies are prone to dementia. Food source: marine plants, such as kelp and laver.

zinc (Zn)

Many mothers are very dissatisfied with their baby's habit of eating fingernails. Baby Aiken's fingernails are actually zinc-deficient, so babies with zinc deficiency have heteroaddiction, reproductive system and growth and development disorders. Zinc is found in animal liver, lean meat, fish, shellfish, especially oysters and eggs.

Examples of maternal recipes

Breakfast: 1 cup of pregnant women's milk powder+1egg+staple food;

Lunch and dinner: rice or noodles+meat, fish and beans+vegetables+cooking oil+(add a small amount of prolactin soup after postpartum meal);

Meals in the morning and afternoon: fruit 1 piece and (add a small amount of prolactin soup after delivery);

Meals before going to bed: 1 cup of pregnant milk powder+a little hard fruit such as walnuts and almonds;

In addition, drink plenty of water and take multivitamin and mineral supplements.