What to eat during pregnancy?How much to eat?The doctor tells you

During pregnancy, your body will change a lot, including diet, weight, hormones, emotions, and so on.One of the important one is the diet. A good diet can give you sufficient nutrition, and it will also improve your emotions and children’s health, because the food you eat is the main source of nutrients for you and your baby.Therefore, it is important to obtain the required nutrition.But do you not know what to eat?I don’t know how to eat it?Next teach you to make a healthy pregnancy menu.

Increased nutrition

During pregnancy, your body’s demand for nutrition is increased because you are feeding a new person!Although the old words of "two people eat" are not completely correct, you do need more trace nutrients and a lot of nutrients to support you and your baby.

Trace nutrients are ingredients contained in the diet, such as vitamins and minerals. The amount requires less, but it is very important.

A large amount of nutrients are nutrients that provide calories or energy, which is the carbohydrate, protein, and fat we often call.During pregnancy, you need to eat more nutrients.

Here are the general criteria of some important nutrients. You must adjust according to your needs:

nutrient

Daily needs for pregnant women

calcium

1200 mg

Folic acid

600–800 micrograms

iron

27 mg

protein

70–100 grams per day, increase every three months

By choosing a diet that includes a variety of healthy foods, most pregnant women can meet these increased nutritional needs, such as: protein composite carbohydrates (such as coarse grains, corn, etc.) healthy types of fat, such as omega-3 fatty acid vitamin and minerals

What to eat and how much to eat

What food do you need to eat?How much can I eat to provide all nutrients needed by you and the baby?This is a regular problem facing prepaid. In fact, it is no different from normal healthy diet plans, but it only needs to increase.

At the beginning, that is, at the first pregnancy, you only need to continue to eat according to the usual diet, and then as the baby grows; by the second pregnancy, increase the calories of 350 calories per day;Increase the calories of 450 calories per day.

During pregnancy, it is necessary to avoid garbage foods that are processed, such as potato chips, soda, etc., which have no nutritional value.You and your baby need nutrients in chicken, fish, beans, fresh fruits, vegetables and lean protein.

This does not mean that you need to avoid eating all your favorite food during pregnancy.Just keep them balanced with nutritional food so that you will not miss any important vitamins or minerals.

protein

Protein is critical to ensuring the normal growth of the baby’s tissue and organs (including the brain), and protein also helps the growth of breasts and uterine tissues during pregnancy.Protein can also provide you with more nutrients and oxygen to prevent hypoxia.

In each pregnancy of pregnancy, your protein demand will increase.Studies have shown that protein intake during pregnancy should be higher than usual intake.It is the best time to increase protein, such as shrimp, pork lean meat, eggs and salmon.

You need to consume 70 to 100 grams of protein daily, depending on your weight and your pregnancy.At this time, how much protein you need to contact your doctor, because the quality of the protein of each person is different.

The good source of protein includes: lean beef and pork, chicken, salmon, nuts, peanut butter, cheese, beans, etc.

calcium

Calcium helps the baby’s bones and regulate the body’s use of liquid, which is very beneficial to the body. Pregnant women need 1000 mg of calcium.Studies have found that when a C -sex intake does not exceed 500 mg, the absorption of calcium is the best.Therefore, when you want to supplement 1000mg of calcium, whether it is intake or drug supplement in food, it is better than one -time supplement.So don’t add calcium with more than 500mg at one time.

The good sources of calcium include: milk, fish and seafood (such as salmon, shrimp, tuna), tofu, dark green, chlorophytic vegetables, etc.

Folic acid

Folic acid plays an important role in reducing the risk of neurotic defects. The lack of folic acid will affect the baby’s brain and spinal cord development, causing congenital defects, such as spinal bales and brainless children.

During pregnancy, the Academy of Obstetrics and Gynecology (ACOG) recommends taking 600 to 800 mcg folic acid during pregnancy.You can obtain folic acid from these foods: liver, nuts, eggs, nuts and peanut butter, dark green, polyolic vegetables, etc.

iron

The joint effects of iron and sodium, potassium, and water to enhance blood flow, which helps ensure that you and your baby with sufficient oxygen.You should take 27 mg of iron per day, preferably supplement some vitamin C at the same time to increase absorption.The good source of iron includes: dark green, polyalogenic vegetables (notice this trend? How important is vegetables!) Citrus fruit rich bread or grain lean beef and poultry eggs

Other precautions

Other nutrients such as choline, salt and B vitamins can also keep you healthy during pregnancy.In addition to paying attention to eating, it is also important to drink at least eight glasses of water a day and ingest pre -production vitamins.It is difficult to obtain sufficient amount of nutrients from food, including folic acid, iron and choline, you can consult your doctor and understand which prenatal vitamins you should take.

Author’s words: Hello everyone, I am@作 作 作 作 作 作 作 作 作 作 closest to life and preventing diseases.This article is a lot of information and literature, plus some of my own clinical experience, the code word is not easy. If you feel helpful or learn knowledge, please help write.Click on or like ● Let’s continue to update more health knowledge.

If you are related to health -related, you can leave me a message in the comment area. I will reply as soon as possible after seeing it. Your support is the biggest motivation I created. Thank you.

Part of the reference:

1. Nutrition Recomations in Pregnancy and Lactation

2. PROTEIN and Amino Acid Requirements During Pregnancy

3. PROTEIN Requirements of Healthy Pregnant Women During Early and Late Gestation Are Higher than Current Recomrations

4. Calcium: a number in pregnancy

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