Note 1: increase the intake of calcium-containing dairy products or foods, and get more sunshine, and you can also take calcium tablets.
Note 2: Eat 500 to 700 grams of vegetables every day, supplement the vitamins needed by pregnant women, and eat a fruit after lunch and dinner.
Note 3: control the amount of salt. Especially for pregnant women with edema of lower limbs, we should pay more attention to the fact that the dishes are not too salty and eat more water-benefiting foods.
Note 4: Pregnant women need nutrition to ensure the growth of the fetus, so the food intake of pregnant women should be increased by about 10~20% than usual. If nausea and vomiting are caused by early pregnancy, a small amount of meals can be taken, and the diet should be light and easy to digest. You can eat sour fruits such as Zizyphus jujuba and oranges instead of pickles.
Note 5: The blood volume during pregnancy has soared by 30%, and 700 mg of iron is needed to make red blood cells, which is three or four times as much as usual. It is advisable to eat more animal foods such as lean meat, poultry and fish, eat pig liver two or three times a week, and take iron when necessary to avoid anemia, but it is not advisable to drink tea.
Note 6: Take enough high-quality protein. Protein is an important nutrient for human body, which participates in the formation of fetal tissues and organs, regulates important physiological functions, enhances maternal resistance and maintains fetal brain development. Therefore, the intake of meat, eggs, milk and beans should be increased in the diet to ensure the supply of high-quality protein.
Note 7: Pay attention to reasonable nutrition collocation and balanced diet. Pregnant women's diet must be rich in various nutrients, and the nutrition should be reasonably matched, neither insufficient nor excessive. Malnutrition will lead to fetal growth retardation or abortion, and overnutrition may also lead to fetal macrosomia and various complications, resulting in dystocia. Reasonable nutrition should make the diet meet the needs of maternity in both quality and quantity. At the same time, pay attention to the diversification of diet, so that the thickness is matched, and the meat and vegetables are matched, neither partial eclipse nor picky eaters.
What snacks are suitable for pregnant women?
Pregnant women are a special group. After the early pregnancy reaction period, they generally have a great appetite. It is definitely common to eat some snacks. In the end, which snacks should be eaten to satisfy the mother's oral desire and benefit the baby's development? Nutrition experts specially select the following snacks, so that expectant mothers can add points to their own nutrition and the baby's nutrition!
Chinese date
Jujube has high nutritional value. Because it is not only rich in vitamin C, but also can supplement iron for expectant mothers, jujube is a good snack during pregnancy. But jujube can't be eaten too much, otherwise it will easily make expectant mothers flatulence. Here I can tell expectant mothers that jujube can be made into jujube porridge to drink.
walnut
Walnut is a kind of food with very high nutritional value. It is rich in vitamin E, linolenic acid and phospholipids, especially linolenic acid, which is very important for promoting brain development. However, expectant mothers should also pay attention to the fact that the fat content in walnuts is very high. Eating too much will inevitably lead to obesity due to excessive calorie intake, which will affect the normal blood sugar, blood lipid and blood pressure of pregnant women.
yogurt
Yogurt contains probiotics, which can help expectant mothers regulate their intestines and stomach, and is also rich in protein, which is a good source to supplement protein. Moreover, yogurt is cool and refreshing, and it is easily digested and absorbed.
cheese
This is the essence of "concentrated" milk. 1 kg cheese products are all concentrated from 10 kg milk, which is rich in protein, vitamin B group, calcium and various micronutrients that are beneficial for expectant mothers to absorb. Lactic acid bacteria in natural cheese can help the expectant mother's stomach absorb nutrients. It is also very important that expectant mothers who are afraid of being fat don't have to worry about getting fat if they eat too much cheese!
apple
Apples are not only sweet, sour, crispy and delicious, but also have the necessary ingredients to form fetal bones and teeth, which can prevent and treat osteomalacia in pregnant women. And the aroma of apples can also treat emotional depression. In addition, expectant mothers with constipation may wish to try more.
Chinese chestnut
Chestnut is rich in nutrients such as protein, fat, carbohydrate, calcium, phosphorus, iron, zinc, and multivitamins, and has the effects of invigorating the spleen and stomach, tonifying the kidney and strengthening tendons, promoting blood circulation and stopping bleeding. Mother-to-be often eats chestnut, which is not only healthy and strong, but also beneficial to the development and maturity of pelvis and eliminates fatigue during pregnancy.
nori
Seaweed concentrates all kinds of B vitamins in laver, especially riboflavin and nicotinic acid. It contains about 15% minerals, various trace elements and a large number of minerals, which helps to maintain the acid-base balance in the human body, and has low calories and high fiber content. It is a good snack for mothers.
But when we choose seaweed, we should choose low sodium salt, especially for expectant mothers who have high blood pressure or edema during pregnancy, and we should strictly limit the intake of sodium.
fig
This is a good thing. It can strengthen the stomach and moisten the intestines, and it can also promote lactation. Rich in vitamins, fructose and glucose. It is an excellent snack during pregnancy! Some moms who are constipated during pregnancy should eat more!
raisin cordial
It can tonify qi and blood, induce diuresis and reduce swelling, and its iron content is very high, which can prevent expected anemia and edema. Although raisins are delicious, you should not eat more, especially some fat expectant mothers and expectant mothers with gestational diabetes must not eat raisins.
Whole Wheat Bread
Expectant mothers need to increase their food intake properly during pregnancy, and eat it in time when they are hungry. Whole wheat bread can increase the dietary fiber in the body and supplement more comprehensive nutrition. Expectant mothers with constipation problems can try to use it as a snack.
Which fruits and vegetables can't pregnant women eat too much?
Spinach: Green vegetables have always been regarded as healthy food, but not all vegetables are eaten as much as possible. Spinach, for example, has always been thought to be rich in iron and has the function of enriching blood. In fact, there is not much iron in spinach, and a large amount of oxalic acid will affect the absorption of zinc and calcium, thus hindering the growth and development of the baby. Therefore, mothers should never eat vegetables as a good vegetable to prevent anemia during pregnancy.
Pickled sauerkraut: When it comes to sour cabbage and sour radish, many pregnant moms love it endlessly. However, the nutrition of sauerkraut is almost completely destroyed in the pickling process, and the carcinogen nitrite contained in it will affect the normal growth and development of the fetus. Therefore, it is ok to adjust your appetite a little, and don't eat it as a meal.
Hawthorn: maslinic acid is sour and sweet, and it has the advantage of digestion. Pregnant mommy has a special liking for it. However, hawthorn has an exciting effect on the uterus, which will cause contractions and possibly miscarriage, so it is better to eat less just in case. If you want to eat sour, choose fresh fruits such as tomatoes, bayberries, cherries, oranges, grapes and apples.
Pickled vegetables and pickles: Like bacon, salted fish and salted eggs, high salt in pickled vegetables and pickles may make pregnant mommy edema, while nitrite and preservatives in pickled products are not conducive to the baby.
Long-standing potatoes: Speaking of potatoes, it seems that no one doesn't like them. But potatoes contain alkaloids, and the longer they are stored, the higher the alkaloid content. Eating too much may affect the normal development of the baby and lead to deformity. Pregnant mommy who likes potatoes should eat some fresh ones.
What is good for pregnant women's breakfast?
How to achieve nutritional balance during pregnancy. Nutrition during pregnancy is very important for pregnant women. Feeding can provide expectant mothers with the nutrition they need during pregnancy, lay a good foundation for nutrition, strengthen their bodies and prevent various common diseases during pregnancy. The breakfast of pregnant women should be full of nutrition, and all aspects of nutrients should be absorbed scientifically to meet the nutritional needs of themselves and their fetuses. So how to eat breakfast?
1, milk, bean products: Pregnant women should take about 1000 mg of calcium every day, yogurt is also rich in calcium, and protein is good for gastrointestinal health.
2, fruit: There are many kinds of fruits, citrus is rich in vitamin C, folic acid and a lot of fiber, which can help pregnant women maintain physical strength and prevent fatigue caused by lack of water.
3, lean meat: because lean meat is rich in iron and easy to be absorbed by the human body. Iron plays an irreplaceable role in the process of human blood transporting oxygen and red blood cell synthesis. During pregnancy, the total blood volume of pregnant women will increase to ensure that the fetus can be supplied with enough nutrition through blood, so the demand for iron of pregnant women will increase exponentially.
4, vegetables: dark vegetables often mean high vitamin content. Cabbage is a good source of calcium; Cauliflower is rich in calcium and folic acid, rich in fiber and antioxidants against diseases, and also helps to absorb iron in other green vegetables.
5. Whole wheat products: including porridge, graham crackers, whole wheat bread, etc. Expectant mothers should choose natural cereal without any sugar or other additives, and at the same time, they can add some peanuts, raisins or honey according to their own preferences. Whole wheat bread can ensure the daily intake of 20~35 grams of fiber. At the same time, whole wheat bread can also provide rich iron and zinc.
According to nutritionists' statistics, the first meal in the morning is 50% of human nutrients intake. If breakfast is not eaten well or not, 50% of nutrients will disappear. Pregnant women are in a special period and need special nutrients. The quality of life every day is very important, and breakfast every day is more important. The nutrition of pregnant women should start with the first meal in the morning.
Eating more in the early pregnancy is not as good as eating well.
In the early pregnancy, the organs and internal organs of the fetus are in the stage of differentiation and formation, and the growth rate of the fetus is slow, and the required heat and nutrients are not significantly increased, so special supplies are not needed. However, during this period, expectant mothers are often prone to mild early pregnancy reactions such as nausea, vomiting, loss of appetite, aversion to oil, heartburn and fatigue, which will affect the normal eating of pregnant women, and then hinder the digestion and absorption of nutrients, leading to fetal malnutrition in the second and third trimesters of pregnancy.
Therefore, the diet at this stage should focus on quality, with high protein, rich nutrition, less greasy and easy to digest and absorb as its principle. Eat less and eat more meals a day, especially lean meat, fish, eggs, soybean milk, noodles, milk, fresh vegetables and fruits. You can choose the food that pregnant women usually like, but you should not eat fried, spicy and other indigestible and irritating foods to prevent threatened abortion caused by indigestion or constipation.
How to supplement nutritional elements in early pregnancy
In order to meet the needs of pregnant women, the intake of protein in early pregnancy should not be lower than that of non-pregnant women, and the intake of high-quality protein should not be lower than 50% of the total intake of protein. High-quality protein mainly comes from animal protein such as eggs, meat, fish, milk and plant protein soybean. Other protein is not a high-quality protein, and its absorption and utilization rate in human body is not as high as that of animal protein. Therefore, when supplementing protein, we should mix a variety of foods to effectively supplement protein.
Protein, like many other nutrients, has an optimal supplement. A high-protein diet during pregnancy can affect the appetite of pregnant women, increase the burden on the gastrointestinal tract, and affect the intake of other nutrients, making the diet and nutrition out of balance. Therefore, the intake of protein should follow the principle of moderation and moderation, and we must not blindly make up for it.
What do you eat in early pregnancy to adjust your stomach?
In the early pregnancy, some substances secreted by placenta can inhibit the secretion of gastric acid, which can significantly reduce gastric acid and the activity of digestive enzymes, thus causing expectant mothers to have symptoms such as nausea and vomiting, loss of appetite, limb weakness and so on, while sour taste can stimulate the stomach to secrete gastric juice, which is conducive to the digestion and absorption of food, so most pregnant women like to eat sour food to regulate their stomach.
However, expectant mothers should pay attention to science when eating acid, and should not eat artificially pickled sauerkraut and vinegar products. Because these foods have a certain sour taste, but vitamins, protein, minerals, sugar and other nutrients are almost lost, and the carcinogen nitrite content in pickles is high, so excessive consumption is not good for the health of the mother and fetus. Therefore, pregnant women who like to eat sour food should choose fresh fruits such as tomatoes, cherries, bayberry, pomegranate, oranges, jujube, grapes and green apples, which can not only improve gastrointestinal discomfort, but also increase appetite and nutrition, which is conducive to the growth of the fetus.
In addition, for expectant mothers in early pregnancy, although sour hawthorn is rich in vitamin C, expectant mothers should not eat more, whether it is fresh fruit or dried slices, because hawthorn or hawthorn slices have ingredients that stimulate uterine contraction, which may lead to miscarriage and premature delivery, especially for early pregnant women within 3 months of pregnancy and expectant mothers with a history of abortion and premature delivery.
Five kinds of food that pregnant mommy must avoid.
Too much acidic food
In our country, acidic food has always been used to relieve vomiting during pregnancy, but this method is not desirable.
It is found that pregnant women who eat too much acidic foods such as meat, fish, chocolate and sugar will have changes in their body fluids, and acidic constitution will promote the increase of blood catecholamine levels, thus causing negative emotions such as irritability of pregnant women. This bad negative emotion can increase the secretion of hormones and other toxic substances in the mother, which is an important cause of fetal cleft palate, cleft lip and other organ development abnormalities.
pork liver
Finland and the United States have advised pregnant women to eat less pig liver. Because too many fattening agents are added to the feed for fattening livestock quickly, the content of vitamin A is very high, which causes it to accumulate in the liver of animals. When pregnant women eat pig liver excessively, a large amount of vitamin A will enter the body, which is very harmful to fetal development and even teratogenic. Excessive vitamin A will cause damage to almost all parts of the body, including eyes, bones, blood, skin, central nervous system, liver, reproductive and urinary systems.
tuna
Environmental groups in the United States found that seven kinds of seafood, including tuna, have seriously exceeded the mercury content, and pregnant women will give birth to teratomas if they eat them regularly. Medical experts point out that excessive absorption of mercury by the fetus in the mother will affect the neurological development of the brain, the learning ability will be defective in the future, and the sequelae such as mental retardation.
Expectant mothers should reduce the consumption of canned tuna and cod, because the mercury content of such canned fish is also high, and the consumption should be limited to once a month.
Contaminated food
Lack of inorganic salts or trace elements in pregnant mothers can cause fetal malformation, and pregnant women who often eat contaminated food can also cause fetal malformation. When food contaminated by organochlorine pesticides such as DDT and BHC and organomercury pesticides such as Xilisheng enter the body, poisons will accumulate in pregnant women and enter the placenta through blood circulation, resulting in fetal poisoning, which will lead to abortion, teratogenesis and stillbirth. Therefore, contaminated food must not be eaten.
Food containing Toxoplasma gondii
Infection with Toxoplasma gondii in early pregnancy will lead to hydrocephalus, microcephaly, brain calcification, abortion, stillbirth, etc. Newborns may have convulsions, cerebral palsy, audition disorder, mental retardation, etc., and the mortality rate is 72%.
Almost all mammals and birds (such as pigs, sheep, cows, rabbits and chickens, ducks, geese, etc.) can infect Toxoplasma gondii. The source of human infection is mainly the meat of these animals. For example, the scalding time of hot pot is too short, the temperature of barbecue is not enough, and the Toxoplasma gondii in meat is not killed, so it is in danger of infection. Raw meat and cooked food * * * With a chopping board, Toxoplasma gondii on raw meat will pollute cooked food. Therefore, meat must be cooked before eating, and raw meat and cooked food must be separated.
Whitening during pregnancy, fruit to help you.
Do a good job of sun protection, which can prevent skin pigmentation to a certain extent. Although the higher the SPF value, the better the sunscreen effect, but the higher the SPF value, the stronger the irritation, which easily leads to dry skin. Therefore, it is recommended to choose sunscreen products for pregnant women with lower SPF value and less irritation. In fact, postpartum melanin precipitation is related to age and physical condition. Therefore, it is an important step to supplement vitamin C in moderation to prevent expectant mothers from turning black. It is recommended that expectant mothers use a simple and feasible whitening method: drink 1 cup of warm water after getting up every morning, take 1 vitamin E capsule and 3 vitamin C after breakfast, and ensure the intake of 1 day 1 bottle of milk to make people look refreshed.
Grapes-improve your complexion
Grape is a very good fruit, which is rich in iron, phosphorus, calcium, organic acids, lecithin, carotene and vitamins B 1, C, etc. Pregnant women have insufficient blood color, low blood pressure, poor circulation and cold hands and feet in winter, so eating more grapes can help improve it. More particularly, if pregnant women have bleeding, grapes can also prevent miscarriage and help fetal development.
It is best not to remove seeds and peel grapes, otherwise the nutritional value will be greatly reduced. The suggested way to eat is to juice and drink. First, wash the fresh grapes (note that the pedicels of grapes should be cut with scissors, not pulled out), soak them in salt water, then wash them with toothpaste, and finally wash them with cold boiled water and juice them. You can use high-speed rotation for more time, and then use gauze to squeeze hard, so that the seeds will not be completely filtered out, because grape seeds have antioxidant effect, which can effectively improve poor blood circulation or bad skin.
First of all, it is ours, which has the function of eliminating fatigue and protecting skin. Chicken thigh contains more iron, which can improve iron deficiency anemia. So we pregnant women should eat it often.
Taurine rich in fish can also promote brain development, which can not only directly affect the proliferation and maturity of brain cells, but also promote the growth and development of our fetus.
The nutritional value is higher than that of ordinary natural food. Therefore, eating beef for pregnant women can greatly meet the demand for iron and zinc during pregnancy. And also know that it is very powerful.
We pregnant women eat mutton to increase digestive enzymes, protect the stomach wall, repair the gastric mucosa and help the spleen and stomach digest. Eating mutton properly for pregnant women can also improve many symptoms such as qi deficiency.