Nutritional needs of a pregnant woman

 Eating a healthy diet and exercising regularly during pregnancy is important for you and your developing baby.  It helps you gain weight in a healthy way, helps your baby grow, has a healthy baby and helps control your blood sugar.  By eating a variety of foods, you get nutrients that boost your baby's development and keep you full of life.  You should eat regularly.  Food should be avoided.

 Choosing a healthy diet

 Cereals: Rice, pasta or bread give you energy as well as vitamin B group.  Whole grains are rich in vitamins and dietary starch that can help prevent constipation.  Choose whole grain products, such as brown rice, whole wheat bread or barley instead of pure rice or wholemeal bread.

 Salad and fruit: Salad and fruit are good sources of vitamins and minerals.  Leafy salads are rich in folic acid, which protects the fetus from being affected by a neural tube defect (a congenital condition of the brain and spinal cord).  Vitamin C in fruits like oranges and kiwis helps your body absorb iron.  Colorful salads and fruits are rich in carotene, which helps you get adequate vitamin A, such as pumpkins, tomatoes, and all dark green salads.

 Meat, fish, eggs and substitutes - these often include eggs, beans, tofu, walnuts and seeds.  Choose lean meats and poultry as well as a variety of meats in your diet to get protein, iron and vitamin B12.  Poultry, such as salmon, Pacific sauerkraut, or sardines are rich sources of omega-3 fatty acids, such as DHA, which are important for brain development.

 Milk and Alternatives - Choose low-fat milk, yogurt, or cheese and other non-dairy sources of calcium, such as calcium-soy milk, tofu, canned sardines, or dark green salads.

 Use vegetable oil for cooking

 Use less salt and only 5 grams or 1 teaspoon of salt daily.  Choose low-canned foods, and prepared meats, such as pork thighs and minced meat.

 Drink plenty of water.

 Choose between sugary foods and solid fats, such as fried foods, water-mixed noodles, ice cream, candy, biscuits, foie gras, soft drinks or sodas, and fruit drinks.  These foods are high in calories and low in nutrients.

 Foods to avoid while trying to conceive or become pregnant

 Alcoholic beverages: Alcohol consumption can have a worrying effect on your child's development.

 Fish that are high in methyl mercury: High levels of methyl mercury can damage your child's developing brain.  You should avoid large predatory fish and high methyl mercury fish species, including: shark, squid, marlin, king mackerel, tuna, magnificent alfonsino, orange raffia, yellow-backed sea bream  And Dash & Dot Goatfish

 Raw or undercooked meat, seafood and eggs

 Foods that have a higher risk of being infected with Listeria bacteria can lead to miscarriage.  These include

 Cold meat or chicken (from the supermarket or salad bar), ready-to-eat fish fillets,

 Prepared and stored salads (from salad bars, supermarkets), and sushi with salads.

 Soft cheeses, such as feta, badi, soft grated cheese, blue cheese, and non-pasteurized milk and products.

 Pre-packaged refrigerated foods that have expired

 Tea and coffee, or caffeinated beverages

 How much should I eat to meet my pregnancy needs?

 You need a little more food in the second and third trimesters (starting from the fourth month).  The following is a typical meal plan for standard weights.  You may need more or less than planned.  If you have twins or you have a pregnancy problem, you are advised to contact your doctor or nutritionist.

 Meal plan

 Food group

 Number of meals served daily #

 Example of food offered (examples)

 Pre-pregnancy and early 3 months

 "Fourth" to "ninth" month of pregnancy

 One cup = 250 - 300 ml
 1 cup = 240 ml

 Grain

 3 to 4

 31/2 to 5

 1 cup rice,
 11/4 bowl noodles / spaghetti / macaroni,
 2 pieces of bread (8 slices per pound)

 Salad

 1 or more

 4-5

 1/2 cup cooked salad,
 1 cup uncooked salad

 fruit

 2 or more

 at least
 2 to 3

 1 medium-sized fruit (the size of a woman's fist),
 2 cups sliced ​​fruit

 Meat, fish, eggs and legumes

 5 to 6

 6 to 7

 40 grams of raw meat, fish, or chicken
 1 chicken egg,
 1/4 block frozen tofu;
 4 tablespoons cooked soybeans,
 6 to 8 tablespoons other cooked beans

 Milk and calcium rich foods

 1 to 2

 2

 1 cup milk or calcium added soy milk;
 2 pieces prepared cheese;
 1 carton (150 grams) yogurt;
 1/2 block frozen tofu (set with calcium salt)

 What are the important nutrients that need special attention?

 Folic acid:

 Folic acid is important for blood increasement and cell growth.  It is essential for the baby's standard development and is needed to prevent certain birth defects during the first week of pregnancy, such as a neural tube defect (a type of congenital brain disorder).  Women are advised to use folic acid supplements for pregnancy during the first month of pregnancy.  It is also recommended for women who are trying to conceive.

 Iodine

 Proper iodine use is essential for the growth and development of the fetal brain.  Although fish, seafood and milk provide you with iodine, they may not meet the high requirement during pregnancy.  You should consider taking vitamin and mineral supplements before birth or increasing their use in the following ways:

 Vitamin D

 The body needs vitamin D to absorb calcium or strengthen bones.  Foods such as poultry, eggs and fortified milk provide only a limited amount of vitamin D.  Vitamin D is produced under the skin in the sun.  Women who have darker skin, who cover most of their body with clothing, or who often stay indoors, are at risk for vitamin D deficiency, which can affect their baby's bones.  Is.  They are advised to contact their doctor for supplements.

 Iron

 You need extra iron during pregnancy.  The best sources are lean meats, fish, dark green leafy salad, dried beans, and iron-rich breakfast cereals.  Eating vitamin-rich fruits and salads (such as oranges, tomatoes, bell peppers), or eating meat or fish with green leafy salads can help increase iron intake.  Avoid drinking tea and coffee with your meals as they reduce the absorption of iron.

 Omega-3 fatty acids

 DHA is important for the development of your body's brain and eyes.  Sunflower seeds, walnuts and canola oil are good sources of omega-3 fatty acids.  You can get DHA by eating chicken and fish regularly.  If you do not eat fish, you may want to consider a DHA

supplement.

 The best way to meet your nutritional needs is to eat a balanced diet.  Multi-vitamin and multi-mineral supplements before birth can provide the extra vitamins, especially iodine, that you need during pregnancy.  You should consult your doctor, nutritionist or pharmacist to develop an appropriate formula.  Supplements containing high levels of vitamin A are not suitable for pregnancy.

 How can vegetarians meet their nutritional needs during pregnancy?

 By choosing a diet carefully, a vegetarian diet can often meet nutritional needs.  However, there is a risk of improper use of iron, vitamin B12 and omega-3 fatty acids.  You may need to take dietary supplements.  Please contact your doctor.

 Eggs, dried beans, tofu, soy products, walnuts and seeds are good sources of protein.

 Iron from eggs, beans, and dark green leafy salads is not absorbed immediately, so vegetarians need to add iron-rich foods, such as breakfast cereals and vitamin C, to boost iron absorption.  Need to use a diet rich in

 If you do not eat milk or dairy products, you need calcium-added soy milk or tofu, and dark green leafy salad as a source of calcium.

 Vitamin B12 is found only in animal foods.  When you use a little milk or eggs, you need to take vitamin B12 supplements.

 Walnut, sunflower and canola oils are good sources of omega-3 fatty acids.  However, plant foods do not contain any DHA, so pregnant women who eat vegetarian food should consult a doctor or pharmacist to take DHA supplements.

 How much should I gain?

 It is normal to gain very little weight in the first trimester (or during the first 3 months of pregnancy).  A gradual increase of about 0.5 kg in the second and third trimesters (or from the fourth to the ninth month) is normal as the baby and your body tissues continue to grow.

 The amount of weight you gain is affected by your diet, activity level and overall health.  The total amount of weight gain also depends on your weight during pregnancy.

 Calculate your pregnant BMI by: Pre-pregnancy weight (kg) ， Height (m) ， Height (m).  Then you can look at the map for the recommended circle for your healthy weight