After pregnancy, many pregnant women have an appetite, and all kinds of snacks always make people want to stop. So, which snacks are delicious and healthy?
1. Yogurt, milk and cheese
As the fetus grows up day by day, pregnant women need to consume more calcium every day to meet the physical development needs of the fetus.
Dairy products are the best food for calcium supplementation. Yogurt, milk and cheese are all packed in small packages, which are easy to carry and can be supplemented at any time. It is a rare calcium supplement snack. Pregnant women can drink a cup of yogurt or milk in the morning and evening, and 200 mg of calcium can easily "get".
The calcium content of cheese is eight times that of milk, and it is also rich in protein, which can be eaten by pregnant women with meals or as a snack.
However, in the process of cheese making, salt may be added to inhibit the production of microorganisms. Pregnant women should look carefully. If the label on the outer package of cheese is high in sodium, don't eat too much every day. Avoiding excessive sodium intake increases the risk of edema and pregnancy-induced hypertension during pregnancy.
Step 2: nuts
Nuts can promote fetal brain development because they contain a lot of unsaturated fatty acids. It is also rich in vitamin BBB, calcium, iron, zinc and other nutrients, which is a rare and necessary snack for pregnant women. Pregnant women can choose to eat when they add meals, and all kinds of nuts are eaten alternately, which can not only ensure a certain intake every day, but also obtain more comprehensive nutrition.
It is suggested in the Dietary Guidelines for China Residents that healthy adults should consume15g of nuts (without shells) every day. This amount is equivalent to eating 30 grams of melon seeds with shells, or 25 grams of peanuts, or 2 to 3 walnuts every day. Of course, pregnant women can also buy small packages like daily nuts and eat a bag every day.
3. seaweed
Seaweed is rich in nutrition. Its dietary fiber content is about 40~50%, which is a real high dietary fiber food. For pregnant women with constipation, seaweed is the best snack to choose. Dietary fiber can promote intestinal peristalsis, increase the water content of feces, soften hard stool and help pregnant women relieve constipation.
The iodine content of seaweed is very high. Studies have shown that the iodine content per gram of seaweed is 25 μ g 1. The recommended daily intake of iodine for pregnant women is 230 micrograms.
If the net content of a small bag of seaweed is 2 grams, that is to say, in the daily diet, pregnant women can only eat up to 4-5 bags of seaweed every day without taking other iodine-containing foods. Therefore, although seaweed is delicious, pregnant women should not be greedy.
4. Fruit and vegetable chips
Fruit and vegetable chips can be said to be the new favorite of pregnant women's snacks, and the unique vacuum drying technology keeps its original nutrition and crisp taste. Except for a little loss of some water-soluble vitamins, other nutrients such as plant fiber, minerals and protein are well preserved.
Because it is pure natural food without additives, additives such as preservatives and colorants are rarely added to the ingredients list of such snacks, and pregnant women can rest assured of food safety.
Because of the variety, this means that pregnant women have different nutrients to supplement and there are many changes in taste to choose from.
Warm reminder:
Dear pregnant mother, it is a beautiful thing to choose several healthy snacks mentioned above when you are greedy, which can satisfy the loneliness of your mouth and get more nutrition. Finally, I wish all pregnant mothers a lot of delicious food, nutrition and beauty during pregnancy!
References:
1 ma dajun Yu Ming du Jiwei ion chromatography determination of iodine content in seaweed food Heilongjiang environmental bulletin 2008. 12.32.4