It is suggested that pregnant women choose foods with low energy density but high density of other nutrients in order to achieve the purpose of rich nutrition and not easy to gain weight. Foods with high energy density (rich in energy) usually make people fat. Moreover, the energy of food mainly comes from fat and carbohydrate, so the intake of these two nutrients should be limited.
Staple food: It is recommended to choose coarse grain rice steamed with water. Its ingredients are rich in dietary fiber, which can slowly absorb sugar, and are also rich in minerals and B vitamins. Therefore, the nutritional density is high and it is not easy to gain weight. However, fried dough sticks, oil cakes, cakes, and creamy West Point cakes contain more oil and starch and have high energy density, but other nutrients are low, so they should be avoided.
Meat: It is recommended to choose some aquatic products, light meat and simple processed lean meat. However, some meats, such as big ribs, big elbows or fried chicken chops, have high fat and starch content and high energy density, but have low nutritional value and are relatively easy to gain weight, so they should be avoided.
1、 ? Early pregnancy:
Many women don't pay much attention to nutrition intake in early pregnancy. However, the first trimester is the development and formation stage of fetal neural tube and main internal organs, and the nutrition needed for the development of these organs comes from the mother. Pregnant women must get enough nutrition from food to meet their own nutrition and the needs of fetal growth.
However, things in the world run counter to the wishes of the past. Due to vomiting reaction, most pregnant women will have loss of appetite and loss of appetite in the early pregnancy. At this time, don't force yourself to eat more. Instead of worrying about chicken, duck and fish every day, choose your favorite food. The primary goal is to eat less and vomit less to ensure nutritional supply.
Recommended dishes: fried pork belly with fungus, fried peas, chicken porridge, dried tangerine peel and radish soup, towel gourd lean broth, steamed duck and assorted egg noodles.
2, the second trimester:
The second trimester of pregnancy is the fastest period of fetal growth and development. Various organs of the mother have also undergone corresponding changes. At this time, the diet should not only meet the requirements of rapid fetal growth, but also meet the changing needs of pregnant women themselves.
Therefore, pregnant women should consume enough high-quality protein, appropriate amount of fat and adequate vitamins in the second trimester. In addition, we should also take in enough minerals and trace elements, such as calcium, iron, zinc and iodine.
Recommended dishes: braised pork tail with garlic, five-watch beef brisket, fried chicken slices with tender ginger, braised pork belly with green pepper, golden chicken singing, yam and crucian carp soup.
3. Late pregnancy:
Mothers in the third trimester need to continue to strengthen nutrition and exercise in order to accumulate enough strength to cope with the upcoming delivery. However, we should pay attention to a balanced diet, and don't eat too much fish and meat every meal, so as to avoid production difficulties caused by a large fetus.
During this period, the fetus has a great demand for calcium, and will reserve a certain amount of iron before birth. In the meantime, mothers should pay attention to increasing the intake of calcium and iron, and don't ignore the intake of protein. They should eat carrots, crucian carp, red beans and other foods to avoid high-fat foods.
Recommended dishes: sauerkraut bone soup, straw mushroom sparerib soup, braised pomfret, millet eel porridge, steamed beef with winter vegetables, potato beef soup.
As the saying goes, eating well is better than eating well. Especially for pregnant women, if you want to get enough nutrition during pregnancy and stay obese, the secret is to eat the right food, good food and smart food in the three important stages of pregnancy.