What to eat during pregnancy? Healthy pregnancy 3 stages recipes

New parents must be excited and looking forward to the birth of their little life. At this time, the elders in the family will certainly start to help the mother with a lot of nourishment, hoping to achieve the effect of "one person eats for two people", but it often leads to the embarrassing situation of "giving birth once, getting fat twice". How can we eat to "nourish the fetus instead of gaining weight"? Pregnant mothers are better off "being meticulous" to avoid laying the groundwork for chronic diseases.

What should pregnant mothers eat to be best for the little life in their belly?

The physiological changes during pregnancy are to provide the fetus with an appropriate growth environment and sufficient nutrition so that the fetus can grow and develop well. The mother should take a normal diet as the basis and adjust the intake of nutrients and calories to provide the nutrients needed by the mother during pregnancy, maintain the health of the pregnant woman herself, prepare for delivery and breastfeeding, avoid or reduce the incidence of premature birth, miscarriage and dystocia, and prevent the occurrence of pregnancy toxemia.

Calorie and weight control

Doctors generally recommend that a total weight gain of about 10 to 12 kilograms is the most appropriate during pregnancy. During the first trimester (0 to 3 months), a balanced diet is sufficient and the weight gain should be about 1 to 2 kilograms. During the second trimester (4 to 6 months), it is recommended to gain 0.5 kilograms per week and 300 calories more per day than before pregnancy, which is approximately equivalent to the total calories of a cup of milk, half a bowl of rice and a portion of fruit. During the third trimester (7 to 9 months), the diet is the same as the second trimester.

How should pregnant mothers eat for their babies? How should they choose the right diet to achieve the nutrition they need at each stage?

How to eat during the first 1-3 months of pregnancy

In the first stage of pregnancy, the fetus does not need much nutrition, and the expectant mother only needs to maintain a normal diet. The weight only needs to increase by 1 to 2 kg. Adequate nutrient supply is the first factor, especially vitamin B group. Eating more green vegetables and grains can obtain folic acid related to the baby's neurological development; vegetarians need to supplement foods rich in vitamin B12 or take vitamin B12 supplements.

The nutrients required for fetal growth are different at each stage. It is recommended to supplement folic acid in the early stages of pregnancy. Folic acid can promote the development of fetal brain nerves and DNA synthesis. You can eat more dark green vegetables such as asparagus, spinach, and offal.

In addition, you should increase your iron intake! The iron requirement of pregnant mothers ranges from 15 to 45 mg from the early to the late stages. In addition, many women in Taiwan suffer from iron deficiency anemia, so they often experience symptoms such as dizziness, fatigue, and poor complexion in the early stages of pregnancy. You can consume more fruits and vegetables such as red amaranth, kelp, and grapes in your diet. If it is insufficient, you can consider iron supplements.

Dark green vegetables can be paired with moderate amounts of meat.

How to eat during the second trimester of pregnancy (4-6 months)

It is recommended to gain 0.5 kg per week and eat 300 calories more per day than before pregnancy. Pregnant women should consume more high-quality protein (such as eggs, beans, fish, meat and milk), calcium and iron-rich foods to supply the needs of the mother's pregnancy and fetal development.

In the second stage of pregnancy, the fetus's organs and bones begin to develop. At this time, the demand for protein and calcium increases. Eggs, fish, whole grains and milk can make the fetus' head strong. Supplementing B vitamins and calcium can help hematopoiesis and prevent calf cramps in pregnant mothers. It has many benefits for both the mother and the fetus.

Try egg rolls with whole-wheat toast.

How to eat during the 7-10th month of pregnancy

The weight of the fetus increases rapidly, and the appetite of the pregnant woman also increases. At this time, the diet should be light, and do not consume too much salt, so as not to aggravate edema of the limbs and cause pregnancy-induced hypertension. In addition to the balanced food in the early and middle stages of pregnancy, you should eat more vegetables and fruits to avoid constipation.

In the third stage of pregnancy, Omega-3 polyunsaturated fatty acids help the fetal brain development. Pregnant mothers can choose fish oil with lower EPA content to feel more secure.

Sardines are a great choice as they are full of Omega-3. Recommended recipe: Grilled sardines with tomatoes and oil. (Photo/Provided by Yuezhi Culture)

Nutrient-rich foods

Vitamin B1: pork, beef or pig liver, tofu or sweet beans, edamame, germ rice, brown rice, sesame, garlic.

Vitamin B2: dairy products, meat, offal, eggs, and yeast.

Vitamin B12: Mainly found in animal foods, and others in plant foods such as seaweed and kelp.

Vitamin A: pork liver, orange-red foods such as carrots, papaya, mango, pumpkin, and egg yolks.

Folic acid: dark green vegetables.

Calcium: milk, milk powder, cheese, dried tofu, dried shredded vegetables, kale, amaranth, seaweed, kelp, and sesame.

Iron: beef, pork, liver, dark green vegetables, apples, grapes.

In addition, constipation is a problem that many pregnant mothers are troubled by in the later stages of pregnancy. It is recommended to supplement with yogurt, yogurt, fiber or probiotics in moderation to help smooth bowel movements. Eat smartly during pregnancy, and remember the "579 for vegetables and fruits" principle to easily achieve the goal of nourishing the fetus without eating meat!