The so-called snacks, meaning that between the two meals to eat, the number can be adjusted at will, easy to eat food, but the general public think that it is potato chips, candy, cookies, etc., and some people even use it to replace the normal three meals. However, snacks really only these options? Will eating too much affect your health? In fact, snacks are not the only high oil, high salt, high sugar food, nuts, dried fruit, dairy products are healthy snacks, for the growing children, can help supplement nutrition; for adults, can relieve hunger, or in the normal meal can not be eaten, as a good supplement.
After the early stages of pregnancy, it is easy to get through the stage of pregnancy, pregnant moms usually have a big appetite, what snacks can satisfy the appetite and is conducive to the growth and development of the fetus? In fact, as long as you understand the nutritional requirements of pregnancy, even if the pregnant mother every day to eat meals outside the snacks to eat, but also do not have to worry about adding too much calories. Generally speaking, the ideal weight gain throughout pregnancy should be controlled in the range of 10 to 12 kilograms, many pre-pregnancy dietary moderation of women to the pregnancy, unscrupulous eating and drinking, the weight tends to rise straight up, and almost all fat to the pregnant mother, resulting in postpartum difficult to recover, therefore, the increase in body weight during pregnancy must be taken in a gradual manner, to master the three phases of body weight control and nutritional intake, body weight only! The first thing you need to do is to get your hands dirty.
The Adventist medical consortium corporation Taiwan Ann hospital sports center dietitian Zeng Qi said, the three stages of pregnancy nutrients and calories required are not the same (see the table below), if the pre-pregnancy weight belongs to the normal range, in the first trimester does not need to increase calories in particular, to maintain the daily diet can be (in order to the medium-sized and the general activity of the women as an example, a day of about 1,900 kcal), but folic acid intake should be from the beginning to the end of the first trimester. However, folic acid intake should be supplemented from pre-pregnancy to provide neural tube development of the fetus from 0 to 12 weeks; as the fetus in the second trimester grows rapidly and its organs will gradually mature, the daily calorie intake has to be 300 calories more than usual, among which, the most indispensable one is the Vitamin B Complex, which serves as an aid to the overall energy metabolism, and it can be obtained from the whole cereal grains of the roots and tubers; in the third trimester, it is necessary to increase the intake of iron especially! In the third trimester, the intake of iron must be increased especially, not only the blood volume and red blood cells of pregnant mothers will increase, but also the formation of hematopoietic function of the fetus is also quite necessary. In addition, because of the general lack of calcium intake in Taiwan women, if the usual supplementation has reached 1000 mg per day, there is no need to increase during pregnancy.
From this, we can see that pregnant moms can get their nutrition from three meals, and if they want to have some extra snacks, it is recommended that they deduct them from their daily calorie needs, and not exceed 2,200 calories a day, so that their body weight doesn't get out of control.
Recommendations for a day's diet during pregnancy
In the beginning
In the middle of the second half of the second trimester
In the middle of the second trimester
In the middle of the third trimester, a person's life is more or less the same as the one in the first trimester. p> Low
Slightly low
Moderate
High
Increase by 300 calories
Calories ( calories)
1450
1650
1900
2100
Whole Grain Roots and Tubers (Bowl)
2
2.5
3
3.5
+0.5
Beans, Fish, Meat, and Eggs ( Servings )
4
4
5.5
6
+ 1
Low-fat dairy (cup)
1.5
1.5
1.5
1.5
1.5
Vegetables (plate)
3
3
3
4
+ 1
Fruits (portions )
2
2
3
3
3
+1
Fats, Oils and Nuts & Seeds ( 3 4 4 +1 Oil and Nuts (portions
4
5
5
6
Source: Department of Health, Ministry of Health and Welfare
6 Great Snacks for PregnancyMany working mothers have to eat a lot of snacks. p> Many working mothers are used to eating snacks between meals because of work pressure or pure gluttony, not knowing exactly how many calories they are eating; pregnant mothers are more likely to eat potato chips while watching TV and not paying attention to the whole packet of grease, which has become a potential health hazard over time. In this case, the nutritionist has selected six categories of healthy snacks suitable for consumption during pregnancy, so that pregnant women can take care of the health of the mother and the fetus.
1 Comprehensive Nuts Nuts include walnuts, pumpkin seeds, pine nuts, cashews, almonds, peanuts, pistachios, etc., and their oils belong to the unsaturated fatty acids, rich in proteins, amino acids, Vitamin E, minerals, which is a plant fiber to help digestion and the prevention and treatment of constipation; Vitamin E is an important nutrient in pregnancy. E is one of the important nutrients during pregnancy, with antioxidant function; some nuts will even have potassium, calcium, magnesium, copper and other nutrients. In addition, walnuts in nuts contain omega-3 fatty acids, which are helpful for pregnant women and the development of fetal brain nerve cells, which is the best representative of healthy snacks.
When choosing nut foods, try to use them without salt, sugar, and other flavors, or without baking them, because the oils and fats after baking will become more and more, and you have to pay attention to them. Although nutty food is a healthy snack, consuming too much can lead to excessive calorie intake, suggesting that 1 to 3 tablespoons a day, if accidentally exceeded, the rest of the meal cooking oil must be reduced.
2 Dried Fruit All of the raisins, dried guavas, dried mangoes, dried cranberries, etc., are dried fruit snacks that can be preserved and easy to consume, rich in dietary fiber and potassium, with the effect of stabilizing the blood pressure, but also because they are baked by the fruits, and tend to be high in calories, less water, relatively high sweetness of the fruits. Some dried fruit will be extra sugar production, due to the small size, it is very easy to eat one bite after another, accidentally eat a lot of calories, in the case of grapes, 1 bowl of 60 calories, but 2 tablespoons of raisins is 60 calories, therefore, in the portion control must pay extra attention. In addition, it is not recommended to eat fruit alone, with a glass of milk or water to eat, increase the sense of satiety.
Dried fruit should be avoided as much as possible, if there is no additional sugar or salt, you can slightly replace the fruit, otherwise it is recommended to choose fresh and high moisture seasonal fruit as the main, the intake of 2 ~ 3 flat bowl a day.
3 Dairy Dairy products include milk, cheese, yogurt, yogurt, and so on, which is one of the six food groups. If you are pregnant, you can choose to eat a lot of milk, then you can choose to eat slices of cheese, cheese sticks instead, and then you can have fun chewing on it. However, pregnant mothers with high blood pressure or pre-eclampsia are not suitable for consumption because cheese slices are saltier than milk, and it is generally recommended that they choose cheese that is high in calcium, low in fat, and low in salt as a snack. In principle, pregnant mothers can distinguish high-fat or low-fat from the color, the more yellow the color, the higher the fat, and the color of the top layer and the bottom layer must be the same. In addition, because the cheese is a food, without cooking, pregnant women should pay more attention to the issue of refrigeration period.
Compared to milk, yogurt is not only rich in calcium, but also has probiotics, which can help relieve the symptoms of constipation. The first thing you need to do is to take a look at the actual product and see if you can find a way to make it work for you.
4 Soybean products Soybean products include soybean milk, tofu, soybean flower, etc., with a wealth of plant-based proteins, with anticancer, prevention of osteoporosis, cholesterol, and because of the lecithin-rich, which can help the nervous system and the development of the brain, and even the content of calcium is also much higher than that of the general plant-based food. The first thing you need to do is to take a look at the newest version of the product, the one with the most important features, and the one with the most important features.
In addition, vendors sell most of the bean curd will add some ingredients, such as flour dumplings, taro balls, vermicelli, mung beans, red beans, etc., due to all belong to the starch category, is equivalent to eating a staple, this time the main meal must be reduced, so it is recommended to eat pure bean curd can be. If you really want to add a little bit of ingredients, you can choose to have a fibrous love of jade or fat peanuts, safer.
5 Whole grain roots and tubers Whole grain roots and tubers are usually staple food, under the groundnut, millet, purple rice, chestnuts, etc. are suitable for snacks, especially chestnuts not only rich in folic acid, protein and amino acids, can enhance immunity to provide nutrients for the fetus in addition to the oil contained in it. The oils contained in chestnuts are also beneficial to the development of the brain and nervous system of the fetus. Pregnant mothers who are expecting at home may want to cook their own desserts such as millet porridge or purple rice porridge instead of snacks such as candies and cookies, while groundnuts and chestnuts are suitable for working pregnant mothers because they are convenient to consume. The newest addition to the list is the newest addition to the list, the newest addition to the list, the newest addition to the list.
6 Seaweed Seaweed in addition to a variety of B vitamins concentrated in the seaweed, including rich riboflavin and niacin, but also contains about 15% of the minerals. Among them, a variety of trace elements and a large number of minerals help to maintain the acid-base balance in the body, and low calorie, high fiber, is very suitable for pregnant mothers as a snack.
It is worth noting that many commercially available seaweed labeled Korean and Thai flavors are deep-fried and contain high levels of salt and oil. A package of Korean seaweed, for example, ingredients labeled a 10 calories, *** count 15 pieces, the whole package is eaten into the 150 calories, equivalent to drinking a tablespoon of oil, calories are very high, is not suitable for high blood pressure pregnant women to eat, the general pregnant women are best to pick the original Japanese seaweed, and then with the water, in order to increase the sense of satiety.
6 healthy snacks for pregnant moms Smart snacks, healthy and not fatMany pregnant moms do not avoid eating during pregnancy, often unknowingly eat a lot of processed foods, such as pickles (eg: candied fruit, dried plums), fried food (eg: taro chips, fried melon balls, French fries), smoked products (eg: squid, marinated), and processed meat products (eg: meat, marinated). and processed meat products (e.g., jerky, meat floss), etc. These processed snacks are usually high in salt, oil and sugar, and consuming too much of them is not only difficult to digest, but will also increase the caloric burden, making it easy for weight to soar quickly, and the chances of getting gestational diabetes and gestational hypertension are also relatively high, especially when the overdose of sweets may produce giant babies, and also increase the chances of babies suffering from diabetes or other chronic illnesses in the future. The first thing you need to do is to make sure that you have a good idea of what you're getting into and what you're getting out of it.
Don't look at the name of the product When choosing snacks, most expectant mothers look at the name of the product before deciding whether or not to buy it. For example, when the same brand of cookies has different flavors, such as cheese, pickle, high-fiber, etc., if the health of the premise, from the words on the packaging, almost all will pick high-fiber, but in fact, after comparing the ingredients labeling, you may find that the high-fiber regardless of the calories, salt, sugar or oil on the other flavors are far more than the other, but it is the most unhealthy snacks. The newest addition to the list is the newest addition to the list, which is the newest addition to the list, which is the newest addition to the list, which is the newest addition to the list, which is the newest addition to the list.
It's important to be aware of what you're getting into, and how you're getting into it.
It's important to be aware of what you're getting into, and how you're getting into it.
It's important to be aware of what you're getting into, and how you're getting into it.
However, many people are still confused even after reading the ingredient labeling, so what are the guidelines for selection? The first thing you need to do is to get your hands on some of the most popular products in the world, and you'll be able to do it in a way that's easy on the eyes. As for refined sugar, it is limited to 10% of the total calories, and 1 gram of sugar has 4 calories to estimate that a day's consumption of refined sugar should be no more than 30 grams as a principle.
As the pregnant mom in the middle and late to increase 300 calories, if the weight is moderate, a day can eat up to 55 grams of refined sugar; salt intake, should be 100 grams of food not more than 500 mg of salt principle.
Choose snacks that are close to the original shape of the food Usually processed foods are made from complex chemical additives, which may be deep-fried, smoked, and other ways of conditioning, not only destroying the original nutrients of the food, but also invisible from the appearance of the original shape, so it is not recommended to take too much, and try to choose the snacks that are closest to the original shape of the food, for example, eating For example, eat potatoes instead of potato chips, or eat groundnuts instead of deep-fried groundnut balls.
Zeng Qi Education: Department of Nutrition, Sun Yat-sen University of Medical Sciences Experience: metabolism to enjoy a thin class dietitian, corporate weight loss health class, Taiwan Power Company restaurant group meal dietitian Current position: Seventh-day Adventist Medical Foundation Incorporated Taiwan Ann Hospital sports center dietitian
These are the first time that a person has been in the United States.