The Dietary Guide for Pregnant Women suggests that pregnant women should supplement folic acid, often eat iron-rich foods and choose iodized salt; If the morning sickness is serious, you can eat less and eat more meals to ensure the intake of food containing the necessary amount of carbohydrates; Increase the intake of milk, fish, poultry, eggs and lean meat in the middle and late pregnancy; Moderate activity and appropriate weight gain; No smoking, keep a good mood, and actively prepare for breastfeeding.
Try to eat as little cold food as possible, and clean it when eating fruits and vegetables raw; Store food reasonably. Cooked food should not be stored for more than 2 hours at room temperature. Cooked food and perishable food should be refrigerated below 5℃ in time, and the stored cooked food should be heated above 60℃ before eating.
According to the recommendation of "Reference Intake of Dietary Nutrients for China Residents (20 13 Edition)", women who are not pregnant and have light physical activity should consume 1800 kcal per day.
On this basis, the daily calorie intake in the second trimester increased by 300 kcal, and the daily calorie intake in the third trimester increased by 450 kcal. It can be seen that during pregnancy, compared with non-pregnancy, the recommended calorie intake is not increased much, only1/6 ~1/4, not the amount of "two people".
Suitable food for pregnant women
1, choice of staple food and beans:
Rice, millet, japonica rice, brown rice, corn flour, oats, malt, black rice, red beans, Huanglong walnuts, sweet potatoes, coarse cereals such as rice flour, bean products and potatoes.
2, the choice of meat, eggs, milk:
Crucian carp, pork, beef, chicken, mutton, green shrimp, shrimp skin, oysters, eggs, milk, animal liver, cod liver oil, etc.
3, the choice of fruit:
Apples, strawberries, oranges, etc., as well as hazelnuts, pine nuts, walnuts, sesame and other dried fruits.
4, the choice of vegetables
Bamboo shoots, mushrooms, carrots, kelp, garlic sprouts, Chinese cabbage, coriander, sweet pepper, etc.
Baidu Encyclopedia-Pregnant Women