Calories
During pregnancy, you should increase at least 100-300kcal calories a day, because protein, fat and sugar metabolism can produce calories, so you should eat in an appropriate proportion. Protein accounted for 15%, fat 20%, sugar accounted for 65%. In terms of food, 65% of calories come from grains, and the remaining 35% come from edible oil, animal foods, vegetables and fruits.
Protein
When you are 4-6 months pregnant, you should eat 15g more protein per day than usual, and 25g more at 7-9 months. The main source of high-quality protein is animals, such as various meats, milk, eggs and fish, especially milk.
Sugar
When you are 4-6 months pregnant, you should eat 15g more protein per day than usual, and 25g more at 7-9 months. The main source of high-quality protein is animals, such as various meats, milk, eggs and fish. Especially milk.
Trace elements
But apart from iron, almost all trace elements can be obtained through usual food, such as calcium, zinc, and iodine. However, the supply of iron is difficult to be completely supplemented from the diet, so if you have conditions, you can still take iron supplements by mouth. As for related foods, milk is a rich source of calcium, and pregnant women are encouraged to drink it; animal protein (liver, meat, eggs) is rich in iron and is easier to absorb than the iron in vegetables.
Vitamins
Most can be obtained from food, especially fresh fruits and vegetables, however, the requirement of folic acid is significantly increased, and it is related to fetal neural tube defects, so oral folic acid supplementation is recommended for the first three months of pregnancy.
According to the daily recipes developed by the Food and Nutrition Institute of the National Academy of Sciences and Research Association, we usually recommend that pregnant women have 150-160kJ/kg of body weight per day. The daily diet of pregnant women with normal pregnancy should include the following: 1L of milk, an average of one part of citrus fruits or tomatoes, one part of green leafy vegetables and yellow vegetables, two parts of lean meat, fish, chicken, eggs, beans or cheese.
But to be honest, I don’t think such an answer is so pretty. Indeed, these answers have data, have sources, are scientific and professional; but the biggest problem is: they are not practical! I just ate a pancake with fruit, so could you tell me how many calories and protein are there in it? What am I going to eat next today? Pregnant women may be more concerned about these. So what should we pay attention to during pregnancy diet?
Firsly, I personally think that the biggest principle in diet should be omnivorous, in professional terms it is called ” dietary balance”. There is no food that can provide all the nutrients needed by human beings. Meals are not medicines. All kinds of foods need to be supplemented together to meet the needs of nutrients.
Secondly, Control your diet, eat small and frequent meals, and exercise moderately. Especially for pregnant women with gestational diabetes, appropriate outdoor activities every day are beneficial. Don’t think that gestational diabetes is far away from you, with the current diagnostic criteria, the incidence rate is about 20%, that is, one in five people.
Another important principle is to pay attention to weight management. Nowadays, many women usually pay attention to their figure and say that they want to lose weight every day, but when they become pregnant, they let go of eating. They think that eating more nutrition is enough. In fact, nutrition lies in balance, not that you will have nutrition if you eat more. In many cases, things that make you have a good appetite may not necessarily be “very nutritious” things. They may only provide sugar and calories. At this time, the cheapest nutrients are available, many foods can be provided, and there is no need to increase a lot during pregnancy.How much weight gain during pregnancy is good? Of course, it also depends on your body shape before pregnancy. If you are obese before pregnancy, your weight gain during pregnancy will be reduced. If you are thin during pregnancy, you should increase your weight during pregnancy. If the BMI is less than 19.8, the body weight is considered to be low, and the equivalent of 1.65 meters weighs less than 100 kg. This kind of woman needs to gain more weight during pregnancy. For most people with a BMI between 19.8 and 26, it is better to control the total weight gain during pregnancy to between 23 kg and 32 kg. The weight gain per week is relatively small during the early pregnancy, and the increase during the first trimester is about 1-2kg; and in the middle and late pregnancy, the weight gain per week is about 6 to 1 kg.
One more important principle is to let pregnant women eat what she loves! This sentence looks like nonsense, but some people ignore the appetite of pregnant women because they emphasize too much “nutrition”. Pregnant women are no longer children, so there is no serious partial eclipse. Food is not a medicine, there is no irreplaceability. Especially during early pregnancy, many people have early pregnancy reactions of nausea and vomiting. Therefore, just picking up what pregnant women love to eat is the most important to appetite.
I have already emphasized that the key to diet is miscellaneous, not that you can just eat this after the doctor recommends something to you. The food recommended by the doctor usually contains more types of nutrients, and is more demanded during pregnancy. Such as milk, this is a very good drink during pregnancy, and some research institutions even recommend pregnant women to drink 2 catties of milk a day. Then there are fish, shrimp, meat, and eggs, which are rich in high-quality protein and trace elements, and are easier to absorb. There are also fresh vegetables and fruits, which are very helpful in providing trace elements and vitamins. There are also coarse grains, such as corn, sweet potatoes, cereals, it can provide more trace elements, and it is very helpful for smooth stool during pregnancy. Due to hormones during pregnancy, gastrointestinal peristalsis is inhibited, so many pregnant women have poor bowel movements. It will be beneficial to eat a moderate amount of whole grains. Moreover, the sugars in whole grains are not easily absorbed and can fill their stomachs. For pregnant women with gestational diabetes, it is the first choice as a staple food.
Finally, the wine is listed separately for emphasis. Pregnant women are best not to drink alcohol. Regardless of how much you drink, pregnant women are best not to drink and not touch a drop. Because alcohol is not a nutrient needed during pregnancy, and it is an evidenced teratogen
