2024-05-07 16:00:48
【Trend #tag】How to eat during pregnancy? To nourish the fetus during pregnancy, you need to eat five major types of foods without eating meat, and these two nutrients cannot be lacking. Schematic diagram:GETTY IMAGES
It’s often said that during pregnancy, one person eats and two people eat, but the more you eat, the more nutritious it will be! The way pregnant women eat is really important. Only with good eating habits can they and their babies have healthy bodies. How should pregnant women eat to nourish the fetus without feeding meat? Let’s watch it together!
Text/editor c, image source: GETTY IMAGES
5 foods you absolutely must eat during pregnancy! Balanced diet and nutrition for pregnant moms
Pregnant mothers should eat everything and not overeat. They can eat small amounts frequently and not overeat at each meal. They must also consume a balanced intake of 5 major food categories. calories and proteins needed during pregnancy, vitamins, etc., as well as adapting the daily intake, so that pregnant women can have a fully nutritious diet.
5 categories of foods to eat during pregnancy:Whole grain roots and tubers
Whole grain root and tuber foods: brown rice, rice germ, barley, oats, rye, buckwheat, wheat, barley, corn, millet, sweet potato, taro, pumpkin, yam, etc., are rich in nutrients and can provide sufficient calories.Satisfy the metabolism of the fetus and pregnant motherneed.
*Recommended intake of whole grains: approximately 3 bowls/day, 1 bowl (200 grams)
Five categories of foods you should eat during pregnancy: Whole grains and roots. Diagram:GETTY IMAGES
5 categories of foods to eat during pregnancy:Beans, fish, meat, eggs and dairy products
Foods such as beans, fish, meat and eggs are generally rich in high-quality protein, which is essential for the baby’s body tissues.
*Recommended intake of beans, fish, meat and eggs: two palm-sized servings per day.
Dairy products can provide rich calcium to the body. Pregnant women can drink more milk, yogurt, etc.
*Recommended intake of dairy products: 1.5 servings per day, 1 serving = 1 cup (approximately 250 ml)
Five categories of foods you should eat during pregnancy: beans, fish, meat, eggs and dairy. Diagram:GETTY IMAGES
5 categories of foods to eat during pregnancy:Fiber-rich vegetables
Green vegetables, eggplants, yellow peppers, carrots, mushrooms, etc., all kinds of fresh vegetables are good choices. Both mother and baby can absorb vitamins, minerals and dietary fiber. Vegetables of different colors can provide different nutrients, especially green leafy vegetables, which are rich in vitamins and folic acid. Pregnant women are recommended to eat a variety of vegetables.
*Recommended intake of vegetables: at least 2 bowls of vegetables per day, 1 bowl of 100 grams
Five categories of foods you should eat during pregnancy: Fiber-rich vegetables. Diagram:GETTY IMAGES
5 categories of foods to eat during pregnancy:fruit
Fruits are extremely rich in vitamins and minerals, such as vitamin C, vitamin A, folic acid and other nutrients, which can provide the body with more of the nutrients it needs. Fruit can also be used to replace delicate desserts.
*Recommended fruit intake: 2 fist-sized servings of fruit per day.
Five Categories of Foods You Should Eat During Pregnancy: Fruits. Diagram:GETTY IMAGES
5 categories of foods to eat during pregnancy:Oils and nuts
Nuts are rich in high-quality proteins and fats, which can also contribute to the baby’s physical development and health, and can also play a role in combating depression, choose oils with a high content of unsaturated fatty acids , such as olive and sunflower oil. oil, which are suitable for pregnant women in good cardiovascular health.
*Recommended intake of fats and nuts: 4 to 6 servings per day, one serving equals one teaspoon (5 grams)
Five categories of foods you should eat during pregnancy: oils and nuts. Diagram:GETTY IMAGES
2 essential nutrients for pregnancy! It is important that pregnant women consume more folic acid and iron.
pregnancyIn addition to eating a balanced diet, you should also consume adequate amounts of specific nutrients, such as folic acid and iron. Folic acid, also known as vitamin B9, can promote the development of a baby’s nervous system and DNA synthesis.
Foods containing folic acid:Dark green vegetables (spinach, sweet potato leaves, broccoli), pork liver, beans (kidney beans, mung beans, soy, edamame).
2 essential nutrients for pregnancy! It is important for pregnant women to consume more folic acid. Diagram:GETTY IMAGES
Many women have iron deficiency anemia themselves and will experience symptoms such as dizziness and fatigue early in pregnancy. They should consume more iron-containing foods in their diet.
Foods containing iron:Meat, eggs, seafood, dark green leafy vegetables, dried fruits, beans, peas, tomatoes, red dates, black dates, etc. are recommended. are rich in iron.
2 essential nutrients for pregnancy! It is important that pregnant women consume more iron. Diagram:GETTY IMAGES
Foods to avoid during pregnancy! It is easy to make pregnant women “get fat but do not nourish the fetus”
Eating nutritious and healthy foods is the top priority during pregnancy. If a pregnant mother neglects nutrition and only seeks to eat enough, she risks gaining weight without nourishing the fetus. It can also easily increase the risk of gestational hypertension and gestational diabetes. The following types of foods are recommended for pregnant women. Mom can avoid them if she can.
❌Processed foods:Avoid meatballs, hot dogs, bacon and ham and focus on whole foods to get complete nutrients.
Foods to avoid during pregnancy! Processed foods can easily cause pregnant women to gain weight without nourishing their fetus. Diagram:GETTY IMAGES
❌Foods with strong flavors, seasonings and thickeners:Eat fewer spicy foods and braised dishes to avoid edema and pregnancy-induced hypertension caused by high sodium.
❌Trans fat:Avoid creamers, dairy products, pastries, creamers, butter, egg tarts and pineapple bread.
Foods to avoid during pregnancy! Trans fats can easily cause pregnant women to gain weight without nourishing the fetus. Diagram:GETTY IMAGES
❌Frying and frying:Avoid salty crispy chicken or fried chicken. It is recommended to steam, blanch or cook more, with less fat, and enjoy the original flavor of the ingredients.
In fact, today’s pregnant women are very concerned regarding changes in their body shape. As long as they adjust their food concepts during pregnancy, eat a balanced diet, eat more protein, fresh fruits and vegetables, and drink enough water, pregnant women can easily do so. feed their fetuses without feeding meat!
By adjusting the food concept during pregnancy, eating a balanced diet and consuming more protein, pregnant women can easily nourish their fetus without nourishing their body! Diagram:GETTY IMAGES
Further reading:
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