Dietary rules during pregnancy 1
1. Purchase through formal channels. 2. Wash well before cooking. 3. Make sure it is cooked before eating.
Dietary rule 2 during pregnancy
Meat and vegetable combination and nutritional balance, you can enter the name of the food to query specific energy and other information https://fq.chinafcd.org the food nutrient content query platform. Help everyone control their diet reasonably and digitally.
Meat and vegetable pairing
Vegetables: 500g per day.
The category can be selected according to personal preference, mainly green vegetables (spinach, rape, cabbage, lettuce, etc.).
Meat: 100g per day. Mainly beef, mutton, pork, if the appetite is poor, you can use eggs and soy products to increase the intake of high-quality protein.
Pregnant women who are vegetarian need to rely on eggs and soy products to obtain the necessary high-quality protein, with a daily intake of 200~300g.
Fat: 25~30g per day. Pay attention to strictly control the amount of oil when stir-frying vegetables or making soup, and it should not be too greasy.
It is recommended to use vegetable oil for cooking and minimize the intake of saturated and trans fatty acids.
Salt: The World Health Organization (WHO) and the Healthy China Initiative (2019-2030) recommend that healthy adults should not consume more than 5 grams of salt per day, and pregnant women should adhere to the same standards.
Excessive salt intake can increase the risk of high blood pressure during pregnancy, so it is important to control salt intake during pregnancy.
On the contrary, if your blood pressure is low, you can eat salty under the guidance of your doctor.
Starch: 300~400g per day. The intake of starch should be controlled within a scientific range, and if you are fat, you should continue to reduce the amount according to the actual situation.
Water: The daily requirement is calculated according to body weight, 40ml of water is needed per kilogram of body weight, for example, the weight of 60kg, the daily water requirement is 60×40=2400ml, in addition to the food containing 800~1000ml of water, you also need to supplement an additional 1400~1600ml of water. If you have significant edema or heart failure, you may be advised to reduce your water intake.
Fruits: No special requirements, if the blood sugar level is abnormal, it needs to be reduced to one-half or one-third of the original amount.
Nutritionally balanced
Folic acid: It is directly related to the development of the fetal nervous system, that is, folic acid.
It needs to be taken during the preparation for pregnancy and the first three months of pregnancy, and the daily dosage is 0.4~0.8mg.
The main brands that can be selected for folic acid supplementation are: Elevit, Silian, etc.
Iron: At around 28 weeks, blood volume increases by a factor of 0.5 or even double as the woman's weight increases. However, when blood volume increases, ferritin concentrations decrease, and in order to meet the basic iron intake during pregnancy, 100g of lean meat is eaten every day. If anemia is already present at this time, increase your meat intake.
If the appetite of pregnant women is not very good, then it is necessary to use additional iron products to supplement, such as iron yuan, Sulifei, etc.
Calcium: From 16 weeks onwards, it is a critical stage in fetal skeletal development and requires adequate calcium intake. According to the data of the Chinese Nutrition Society, the daily calcium requirement of pregnant women should not be less than 1000mg. The amount of calcium that can be obtained from the usual diet is about 300mg, and the rest of the calcium needs to be supplemented, the best way is to consume foods such as milk or yogurt, and calcium supplementation can also be considered.
The choice of calcium tablets includes Diqiao, Gelch, etc.
DHA: DHA is involved in the development of the brain's nervous system, but there is no evidence that DHA is directly related to whether children are smart or not in the future.
The Quick Reference Manual of Dietary Nutrient Intakes for Chinese Residents (2013 Edition) recommends that pregnant women should consume a total of 250 mg of DHA and EPA per day, of which DHA should be at least 200 mg. There are two ways to supplement DHA: one is to eat some deep-sea fish foods, such as the southeast coastal area, which can be supplemented with DHA through diet. If you are inland, it may not be convenient to eat seafood regularly, so you can start taking some DHA supplements around 28 weeks. Note that it is useless to eat it in advance, and it will not achieve the effect if it is late, and about 28 weeks is the right time.
Multivitamin: There are no special requirements, generally speaking, if you eat according to the above diet during pregnancy, you do not need to supplement with multivitamins. Of course, if you eat some regular brands of health care products on the market according to the doctor's instructions or product labels, there will generally be no overdose.
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