During pregnancy, a reasonable nutritious diet is very important for maternal and infant health. Here are some suggestions:
1. Diversified foods: Make sure that your diet contains various foods, such as vegetables, fruits, whole grains, protein (fish, poultry, beans, nuts) and healthy fats (olive oil, avocados, etc. ). This can provide comprehensive nutrition.
2. protein intake: Pregnant women need extra protein every day to support the growth and development of the fetus. The recommended intake in protein is about 70g, which can be achieved by eating fish, poultry, beans, nuts and dairy products.
3. Calcium and vitamin D: Calcium and vitamin D are necessary for fetal bone development. It is recommended to take about 1000 mg of calcium and 600 international units of vitamin D every day. You can meet these needs by eating dairy products, fish, green leafy vegetables and calcium supplements.
4. Folic acid: Folic acid is an important nutrient to prevent fetal neural tube defects. Pregnant women are advised to take 400 micrograms of folic acid every day. You can increase your folic acid intake by eating green leafy vegetables, beans, nuts and folic acid supplements.
5. Iron: Pregnant women need more iron to meet the needs of the fetus and themselves. It is recommended to take about 27 mg of iron every day. You can increase your iron intake by eating red meat, poultry, fish, beans and green leafy vegetables. At the same time, iron intake with foods rich in vitamin C can improve its absorption rate.
6. Avoid food safety problems: During pregnancy, avoid raw food, raw meat and uncooked food to reduce the risk of food poisoning. Make sure the food is thoroughly cooked and avoid eating expired or spoiled food.
Finally, every pregnant woman's situation is different, so it is best to consult a professional doctor or dietitian before choosing a nutritious diet. They can provide more specific guidance and suggestions according to your personal situation.