The quality of nutrition during pregnancy is not only related to the mother's health, but also has a vital impact on the growth and development of infants and even the health of adults. /kloc-the early life of 0/000 days is a window of opportunity, and treasure mothers should seize this opportunity to lay a solid foundation for their babies.
Fortunately, everyone attaches great importance to nutrition during pregnancy now. Sadly, many pregnant mothers don't know how to eat and blindly take supplements, which leads to crazy weight during pregnancy, heavy birth weight of the fetus, dystocia and even gestational diabetes.
The demand for many nutrients during pregnancy is higher than that during non-pregnancy, such as protein, calcium, iron, folic acid and so on, so you should eat well every meal.
Starch staple food: try to diversify. Don't just eat refined rice flour, eat some whole grains, miscellaneous beans and potatoes.
High-quality protein products: eggs, milk, bean products, lean meat of livestock and poultry, fish and shrimp, etc. It is more convenient to choose 1-2 kinds of eggs, milk and bean products for breakfast.
Vegetables: Breakfast can be fried or cold, such as cucumber, celery and peanuts.
Fruit: It is best to make fruit, a few cherries or half an apple sometimes.
I cooked for a week at a stretch. As long as I know the principle, there are too many combinations around this principle. If you are not used to eating fruit with meals, you can put the fruit between meals as an extra meal.
I hope it helps you, and I wish you a happy pregnancy!
About the author: A registered dietitian in Jing Wong, a member of China Nutrition Society, and a national third-class public dietitian. Welcome people who care about nutrition knowledge. We are a professional and reliable team of nutritionists.
During pregnancy, you should ensure calorie intake, three meals a day, especially breakfast. The nutrition that pregnant mothers eat in breakfast can be said to be the golden nutrition during pregnancy, so pregnant mothers should not only eat breakfast, but also eat quality and quantity. The ideal breakfast time is 7-8 am.
1. porridge: porridge can be paired with vegetarian food, which is nutritious and easy to digest. Eating porridge for breakfast for pregnant mothers can strengthen the spleen and nourish the stomach, moisten the intestines and relax the bowels.
Pregnant mothers can eat coarse cereals lean meat porridge, millet and red dates, lily porridge, peanut porridge and yam, mushroom and chicken porridge, pumpkin millet porridge, sweet potato porridge and beef yam porridge.
2. Cakes: Pregnant mothers can eat porridge with various cakes and pasta, such as chopped green onion cakes, leek and egg buns, beef and mushroom buns, bean paste cakes, beef cakes, noodle soup cakes, vegetarian steamed dumplings, egg cakes, whole wheat bread and sandwiches. ...
3. Noodles: Noodles can be paired with meat and vegetables to ensure the intake of protein and vitamins and minerals, such as chicken and mushroom noodles, tomato and egg noodles, beef and vegetable noodles, and Yangchun noodles. ...
4. Milk+eggs: two essential foods for expectant mothers during pregnancy. Therefore, pregnant mothers need 2 bags of milk and 1 egg every day, so as to ensure the intake of calcium, iron, other minerals, protein, fat, lecithin and other nutrients beneficial to fetal development.
5. Vegetables and fruits: You can make a nutritious salad of vegetables and fruits.
Such as small wonton, black sesame walnut rice paste, banana tremella soup and so on.
The specific collocation is as follows:
Monday: black rice porridge, boiled eggs, mushroom lean meat porridge, cold cucumber;
Tuesday: small wonton, steamed buns, apples and boiled eggs;
Wednesday: beef and vegetable noodles, tea eggs;
Thursday: milk, whole wheat bread, boiled eggs;
Friday: millet pumpkin porridge, egg cake, vegetarian fried broccoli;
Saturday: wuren rice porridge, pine nut chicken rolls;
Sunday: milk and jujube porridge, fruit and yogurt toast.
1. Make sure that there are staple foods, that is, carbohydrates, which can provide sufficient energy for pregnant mothers;
2. Eggs are rich in nutritional value. Boiled eggs and tea eggs are the most comprehensive, followed by poached eggs, custard and fried eggs.
3. Pregnant mothers do not eat or eat less fried foods for breakfast, such as fried dough sticks and oil cakes, which contain a lot of aluminum, which is not conducive to fetal development and will also cause memory loss;
4. Pregnant mothers should not eat pickles and pickles. Pregnant mothers should not drink porridge for breakfast, and like to match some pickles to promote appetite. Pickled vegetables contain nitrite and preservatives, which is not conducive to the healthy growth of the fetus;
5. Breakfast nutrition should be balanced and comprehensive, ensure a variety, and remember to be single. For example, if a pregnant mother only eats high-protein protein for breakfast, it will increase the burden on the stomach and cause abdominal distension, loss of appetite and nutritional imbalance.
First of all, I have been working during my pregnancy, and my in-laws are not around. My husband goes to work early, and at most he can help me cook porridge and buy a steamed stuffed bun, so breakfast is usually cooked by himself.
After pregnancy, I have been afraid that my baby is not well nourished. I searched a lot of nutrition porridge soup and the like on the Internet, but I always feel tired and lazy after pregnancy, and I don't want to cook. In addition, morning sickness was more serious in the early stage, so breakfast was basically not made in the early stage.
In the morning of the first three months, I ate an egg and a glass of milk (pregnant women's milk, I drank Wyeth Yun Qi, and others, but they all felt too sweet and would vomit. Only this one didn't throw up particularly badly, so I didn't ask for it first. Occasionally, I can eat a bowl of banana porridge. Basically, as long as it's alive, let it live.