Bloom During this period, the family's biggest worry is whether mother and child have enough nutrition. "We are two people, so of course we have to eat double portions." Under this concept, expectant mothers can eat whatever they want and will never hesitate whether they should eat so much. But how much should you eat to meet your nutritional needs?
The most important needs of pregnant women are calories and protein. They only need to add half a bowl of rice, one meal, one egg Or some fish or meat can meet the requirements.
How much meat should we eat and how much soup should we drink? If we look at the standards recommended by the Chinese Nutrition Society, it is not difficult to find that the nutritional needs of pregnant women are not as much as we think. Through this table, we found that the caloric and protein needs of pregnant women and non-pregnant women are not very different. However, it is worth noting that in addition to lacking calories and protein, pregnant women also lack calcium, iron, iodine, zinc and other nutrients, which will have a negative impact on future health. healthy The impact is greater.
Calcium is the main component of bones and teeth and an important regulatory element for body functions. During pregnancy, the baby's body also needs calcium, which it absorbs from the mother's body. If the mother is deficient in calcium, she will suffer from back pain and premature osteoporosis in the future. In severe cases, the baby may be deficient in calcium. Therefore, mothers should pay special attention to calcium supplementation during pregnancy and eat more of the following foods:
1. Milk, such as cheese (the best natural calcium supplement)；
2. Beans and their products, such as soybeans, black beans, tofu, etc.；
3. River and sea products, such as seaweed, kelp, small fish and shrimp that can be eaten with bones；
4. Fungus, wild vegetables and certain vegetables, black sesame seeds, bone meal.
Examples of recipes for pregnant women
Breakfast: 1 cup for pregnant women + 1 egg + some staple food；
Lunch and dinner: rice or noodles + meat, fish and beans + vegetables + flaxseed oil；
Morning and afternoon snack: 2 pieces of fruit；
Snack before going to bed: 1 cup of milk powder for pregnant women + a few hard fruits such as walnuts and almonds；
In addition, drink plenty of water and take multivitamin and mineral supplements.
