What should I pay attention to during pregnancy?Is there a taboo for food?Nutritionist: 4 stages are different

The diet during pregnancy plays an important role in the growth and development of the baby in the future, and physical and mental development.

The pregnancy diet is in the stages of pregnancy, early pregnancy, second trimester, and late pregnancy. The diet and attention points that need to be supplemented are different, so let me talk about it slowly.

The dietary nutrition during pregnancy is ignored by many people. The point of view in the authoritative book "Chinese Resident Dietary Guidelines 2016" is directly attending the authoritative book.

The picture comes from "Chinese Resident Diet Guidelines 2016"

1 iron

1) Reasons to supplement iron

The first is that iron needs to be added.Because if it is lacking, it is likely to cause iron deficiency anemia during pregnancy. For the fetus, the baby’s premature birth, limited fetal growth, and low -weight hazards will also cause the fetus.

Today, women of childbearing age are people with high iron and iron deficiency anemia.

So how do we replenish iron from our diet?

2) How to replenish iron elements in diet

Iron element is mainly in animal blood, liver and red meat.

Red meat includes pork, beef, lamb, etc.In terms of the choice of pork, the nutrition and taste of black pork will be better. Not only are there sufficient iron, but also contain some other nutrients. If the specific amount,

During pregnancy, there should be 50 to 100 grams of lean poultry meat in three meals a day.

Animal blood or poultry liver and kidney once a week are 25 to 50 grams.

We have learned about the iron during pregnancy. How should we replenish iron daily? So is there a good way to promote the absorption of iron?

To promote the absorption and utilization of iron, we can consume more foods rich in vitamin C, such as vegetables and fruits.

Such as celery, green peppers, kiwi, orange, etc. are all good choices.

For example, we can see the following recipes supplemented by the iron replenishment period listed in the following Chinese Nutrition Society "Dietary Guidelines of Chinese Residents 2016".

The picture comes from "Chinese Resident Diet Guidelines 2016"

We can see that there are red meat, duck blood, and beef in the supplementation of iron.

In promoting the absorption of iron, we added orange, persimmon pepper, rapeseed, leek, celery, apple, etc.

2 iodine

Iodine is also an indispensable nutrient during pregnancy.

Iodine synthetic thyroid hormones can avoid the impact of iodine deficiency on fetal intelligence and physical development during pregnancy.

For our adults, we should consume 2.5 mg/kg of iodine volume every day. If we are preparing for pregnancy, we need to add more every day.

For example, our weekly diet should take more iodine -rich foods such as kelp and seaweed on the original basis.

3 folic acid

Many people now know that folic acid should be supplemented during pregnancy, but it is easy to ignore that it will begin from pregnancy.

Because the lack of folic acid may increase the risk of fetal nerve tube deformity and abortion.

If you want to add folic acid, one can be supplemented from the diet.

For example, consume 400 grams of various vegetables per day, and ensure that more than half of them are fresh dark green leafy vegetables, so that about 200ugdfe folic acid can be provided.

The following is a part of the vegetables that can be given to the amount of folic acid for reference.

The picture comes from "Chinese Resident Diet Guidelines 2016"

4 weight monitoring

Eat well during pregnancy, and weight monitoring is important.

The weight during pregnancy is related to the weight of the newborn, the mortality of the baby, and the endless pregnancy ending during pregnancy.

Whether we are obese or too thin, we should adjust weight to the range of BMI18.5 to 23.9kg/m2 during pregnancy, so that this is the ideal state of weight.

The above we have learned how to eat women during pregnancy, so let’s talk about early pregnancy.

In the early stages of pregnancy, because our fetus grows slowly, the nutritional nutrition is similar to that of pregnancy, but it is still a bit different.

Still the same as preparing for pregnancy, we must pay attention to the supplement of iron, iodine and folic acid.

In addition, many people will have pregnancy, which will affect the nutritional supplement of food. So what should I do?

What to do with pregnancy?

In the early pregnancy, some women will have a manifestation of pregnancy, which is not conducive to nutritional supplement.

Therefore, for women who vomit, we can eat less meals and eat light, easy -to -digest foods, especially some carbohydrates, such as grain potato food.

If we vomit severe pregnancy and seriously affect eating, we should also consider the need to ensure that the needs of brain tissue for glucose can avoid the harm of keto acid poisoning to the fetus, so we must add at least 130 grams of carbohydrates every day.

Carbohydrates such as rice, noodles, biscuits, buns, etc.

In addition, we can also add more vitamins, such as vitamin B1, B2, B6, C to reduce the reaction of pregnancy.

The above we have learned about the early pregnancy diet method. Next, we come to the middle of pregnancy, which is also an important stage.

Beginning in the second trimester, fetal growth and development are gradually accelerating, so the demand for nutrition has increased. In order to ensure nutritional needs during pregnancy, we especially need to pay attention to the diversification and nutrition of diet.

1 iron

Iron element in the middle of pregnancy is recommended to increase by 4mg per day compared to before pregnancy, that is, 24mg of iron replenishment daily

In diet, we need to add some red meat, animal blood or liver every day.

For example, if you increase red meat of 20 to 25 grams a day, you can provide iron element 1 to 2.5 mg.

Animal blood or liver that increases 1 to 2 times a week, 0 to 50 grams each time can provide iron 7 to 15 mg.

2 iodine

During pregnancy, in addition to eating iodized salt, we also need to eat more foods rich in iodine.

Because of pregnancy, we need to double the iodine content of double pregnancy.

Therefore, it is recommended that pregnant women take ingestion of iodine -rich foods per week, such as seaweed, kelp, skirt vegetables, or sea fish, shellfish, etc.

In terms of quantity, such as 100 grams of fresh kelp, 2.5 grams of seaweed, 0.7 grams of dried skirts, 40 grams of sea fish, and 30 grams of shellfish, all can provide 110 micrograms of iodine.

In addition to iodine, what nutrition do we need to supplement?

3 protein

In the second trimester, we need to strengthen the protein supplement, and we need to increase 15 grams per day.

So which foods should be supplemented?for example:

Fish, poultry egg milk is the food that supplements protein. There are some particular attention in terms of specific supplements.

For example, if we have a lot of weight growth, we can eat less livestock and poultry meat and take more fish.

For livestock and poultry meat, you can remove fat or choose beef and fish. It is also recommended to eat deep -sea fish, such as catfish, salmon, etc., because it contains more unsaturated fatty acids.

In particular, DHA is of great significance for the development of the baby’s brain function and visual function. It is best to eat 2 to 3 times a week.

Some pregnant mothers may be in the fog in the clouds of specific supplements, so let’s look at how to supplement the amount of protein in the middle of the pregnancy.

How to supplement protein

For example, 200 grams of milk can provide 5 to 6 grams of protein.

If we add 50 grams of fish and poultry, we can generally provide 10 grams of protein, so that we need to increase the protein quality in the middle of the pregnancy one day to replenish it.

4 Other nutrients

In addition to the above three nutrients, we should also add the following food:

Such as valley potato, vegetables, nuts, soybeans, etc.

Finally, I came to the third trimester. At this time, the rules of diet were different from the mid -pregnancy.

1 iron, iodine

Iron element is recommended to increase by 9mg per day compared to before pregnancy, that is, 29mg of iron replenishment daily

Iodine is similar to the second trimester, and I won’t go into details.

2 protein

The protein in the third trimester needs to be increased again. We need to increase the protein 30 grams per day, so we need to increase the intake of milk, fish, poultry and egg milk on the basis of the second trimester.

Finally, put a chart of the dietary guide of the middle and late pregnancy for reference.

The above we know the entire dietary method from the pregnancy to the third trimester, is it enough?In fact, there are a few points to pay attention to.

1 Weight monitoring

The weight monitoring of pregnant women is a very important step in the whole pregnancy. Different weight is different for the nutritional diet for meals. For example, you still remember that when you are preparing for pregnancy, I will mention that it is necessary to adjust the weight to the standard BMI best state.?

During pregnancy, if weighing a little weight, we need to adjust the intake of livestock and poultry meat, such as having more fish, lean meat, not fat.

So you might ask, how heavy should we remain during pregnancy?In fact, like diet, each stage is different.

Here is a picture of "Chinese Resident Diet Guidance 2016" for reference.

The picture comes from "Chinese Resident Diet Guidelines 2016"

2 taboo food

For taboo foods, try to reduce the intake of barbecue, pickling, etc., and the food is mainly fried and fried, so as to add more nutrition.

Do you know or have any suggestions for how to eat during pregnancy?Welcome to leave a message in the comment area, let’s discuss together.

Reference materials:

"Chinese Resident Diet Guidelines 2016" China Nutrition Society

The picture comes from the network

Writing is not easy. Thank you for your attention, likes, collections, or recommend it to friends. If you have health and childcare questions, please leave a message.

Author: Health Manager Yuan Crystal (a food) has 7 years of pharmacist at the Shanghai Three Hospital, and is now a senior health manager.

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