1. 200~250g of cereals, 50g of potatoes and no less than 1/5 of whole grains and miscellaneous beans.

Cereals: The main staple food mentioned here is rice or white flour, and all grains are included, such as rice, millet, corn, black rice, wheat, oats, red beans, mung beans, etc., and the total amount is 200~250g per day.

Potatoes: including sweet potatoes, purple potatoes, yams, taro, taro, potatoes, etc., you should eat 50g every day, which is equivalent to the size of an egg. You can eat steamed purple potatoes, roasted sweet potatoes, fried shredded potatoes, etc. It can also be eaten as a staple food with cereals, such as sweet potato porridge, purple potato rice, taro rice, shredded potato cake, purple potato steamed bread and so on.

2. Vegetables are 300-500g, of which green leafy vegetables and colored vegetables such as red and yellow account for more than 2/3; 200-400g of fruits.

Vegetables and fruits are important sources of vitamins, minerals, dietary fiber and phytochemicals.

Vegetables: the amount of vegetables for pregnant mothers in the third trimester is 300~500g per day, so as to ensure that there are vegetables in meals. In the food of one meal, the weight of vegetables accounts for about 1/2. If you eat in the canteen or fast food restaurant, the vegetables in each meal should also account for 1/2 of the whole meal plate. If you don't eat vegetables for breakfast, be sure to eat half a plate of vegetables for each meal in Chinese food and dinner to meet the daily vegetable intake.

Pay attention to eat more dark vegetables, such as dark green, red, orange and purple. Deep green leafy vegetables such as spinach, rape, celery, broccoli, mustard, leek, chrysanthemum, etc. Red and orange vegetables such as tomatoes, carrots, pumpkins, red peppers, etc.; Purple vegetables such as red amaranth, purple cabbage, purple cabbage, perilla leaves, etc.

If lunch is often called take-away, the amount of vegetables can't be satisfied. You can bring some vegetables that you can eat raw, such as tomatoes, cherry tomatoes and cucumbers. You can also bring some easy-to-cook leafy vegetables to the class. When eating, the water is boiled, and you can mix them with dipping sauce, such as spinach, lettuce, etc.

Fruits: Eat 200 ~ 400g of fruits every day in the third trimester, such as apples, pears, bananas, peaches, watermelons, grapes, grapefruit, oranges, cherries, strawberries, pitaya, kiwifruit, etc. Try to choose fresh fruits in season. You can also choose low-sugar fruits, such as pitaya, kiwi, guava, green apple, strawberry, bayberry and carambola.

Fruits can be eaten as meals or snacks around 10 in the morning or around 2~3 in the afternoon. You can choose 2~3 kinds of fruits to eat together every day, such as eating an apple in the morning and two bananas in the afternoon.

Or eat a handful of cherries in the morning and a pitaya in the afternoon. It is best to choose different kinds of fruits to eat every day for a week, which will be more nutritious. Pregnant moms of office workers can go to the supermarket to buy fruits after work the day before and bring them to class the next day.

Three, fish, poultry, eggs, meat (including animal offal) daily total of 200-250g g..

Here, "the total daily amount is 200~250g" refers to the edible part, that is to say, the weight of pure meat excluding bones and fishbones, so when eating chicken, fish, ribs, etc., we should pay attention to it, and calculate the weight of pure meat after removing bones and thorns. 50g of meat is equivalent to a piece of lean meat in the palm of your hand, a piece of fish in the palm of your hand, and five metapenaeus ensis of average size.

Fish, poultry, eggs and meat are rich in high-quality protein, lipids, vitamin A, vitamin D, B vitamins, calcium, iron and zinc, which are important components of a balanced diet. However, fat meat in livestock and poultry contains high saturated fatty acids, which is not conducive to weight control, so try to eat lean meat instead of fat meat.

Fish meat is low in saturated fatty acids and high in polyunsaturated fatty acids, so you can eat more fish meat, especially deep-sea fish is rich in DHA, and you can eat deep-sea fish 2~3 times a week. Animal liver is rich in iron and vitamin A. You can eat animal liver twice a week, such as pig liver, duck liver and chicken liver.

Eggs are nutritious and easy to make. They can be eaten at breakfast, about 50g each/kloc-0 a day. You can eat boiled eggs, tea eggs and scrambled eggs, or tomato and egg noodles and rice rolls, or drink a bowl of egg drop soup.

Poultry and meat are rich in nutrients, high in energy, and slow in digestion and absorption. Try to eat lunch, pay attention to eating lean meat as much as possible, and don't eat fat meat, such as lean pork, lean beef, peeled chicken and duck, etc. Fish, shrimp and shellfish are high-quality protein and low-fat foods, which can be eaten at lunch and dinner, such as steamed fish, fried fish, braised fish pieces, boiled shrimp, scallop fish soup and fried oysters.

Pay attention to the total intake of fish, poultry, eggs and meat of 200~250g per day. Too little intake, insufficient intake of high-quality protein and minerals and too much intake will affect the total energy and weight control. Examples of collocation: an egg for breakfast, a piece of fried steak with two palms for Chinese food, and steamed fish with one palm for dinner.

Fourth, 300-500 g of milk; Beans 15g, nuts 10g.

Milk is rich in calcium. You can drink pure milk, sour milk, or pregnant women's milk powder. You can drink it at breakfast and before going to bed at night. You can also bring it to class to make extra meals. Every day, you can guarantee 1~2 boxes of milk. Pregnant moms who lack calcium need to drink 500g of milk every day, that is, two boxes of 250ml milk.

Beans refer to soybeans, such as soybeans, black beans, green beans, etc., which mainly supplement calcium and plant high-quality protein. You can eat tofu and drink soybean milk. Bean curd skin, dried beancurd and dried fragrant bean curd are all soybean products.

You can also buy some green beans and bring them to class as snacks. If you have the conditions, you can buy some green beans and bring them to class. You can cook them in a health pot during lunch break and eat them as snacks in the afternoon. Make sure to eat soybeans or their products every day. Nuts are rich in DHA, so be careful to eat some nuts every day, but don't eat too much. 10~30 grams is enough, which is equivalent to a handful of nuts.

Such as walnuts, peanuts, sesame seeds, pine nuts, hazelnuts, pecans, almonds, etc., you can take nuts directly to the class to eat as snacks, or make them into paste and soup for meals, such as black sesame walnut paste, red dates and lotus seed soup.

5. 25g of cooking oil and no more than 6g of salt.

Pay attention to a light diet, less salt and less oil. 25 grams of oil is equivalent to 2~3 tablespoons; 6 grams of salt is equivalent to 1 beer bottle cap. Put less oil and salt when you do it at home; When eating takeout and fast food, try to choose steamed, stir-fried, boiled, cold salad, etc., and eat less fried, pickled and waxed foods.

Examples of one-day recipes in the third trimester:

Breakfast: fresh meat package: 50 grams of flour, pork 15 grams.

Steamed sweet potato dipped in sesame sauce: 60 grams of sweet potato, 5 grams of sesame sauce.

Boiled eggs: 50 grams of eggs.

Milk: 250 grams.

Meals in the morning: apple:100g, cherry100g.

Chinese food: miscellaneous grains rice: 50 grams of rice and 50 grams of millet.

Shrimp bean curd: 50g of metapenaeus ensis kernel and 80g of bean curd.

Yam stewed chicken: 0/00g yam/kloc, 50g chicken (meat).

Stir-fried green beans: 200 grams of green beans.

Chicken blood vegetable soup: chicken blood10g, Chinese cabbage 50g, laver 2g.

Afternoon meal: kiwi100g, nuts 20g.

Dinner: miscellaneous grains steamed bread: 50 grams of flour and 30 grams of corn flour.

Braised hairtail: 40g hairtail (meat).

Stir-fried spinach: 200g of spinach.

Dinner in the evening: banana100g, yogurt 250g.

All day: 25 grams of vegetable oil and no more than 6 grams of edible iodized salt.

Reference to the above content: People's Network-How to eat in the third trimester is scientific and reasonable?