From the beginning of pregnancy preparation, to the confirmation of pregnancy, to the whole pregnancy, one of the topics that pregnant mothers are most concerned about is: How should I eat to be the most scientific? What should I eat best for my baby? So next, I’d like to talk to you about the nutrition problems that are most concerned about during pregnancy, hoping to be helpful to you. How should I eat during pregnancy? In short, The basic principles of diet during pregnancy are: Diversification, Appropriate balance, At the same time, pay attention to food safety. In the daily diet, These five categories of food should be included: Cereals, fruits, vegetables, dairy products, meat or other protein-rich foods. As to how to eat it, Please try to: 1. Diversification of food Choose vegetables and fruits of different colors and types, Diversify. 2. Folic acid supplementation during pregnancy preparation and pregnancy, Pay attention to foods rich in folic acid in your diet, Such as green leafy vegetables (spinach, Broccoli, etc.), nuts, beans, etc. In addition, Since folic acid needs during pregnancy are often not met through a single dietary intake, Therefore, it is necessary to pay attention to the extra daily supplement of folic acid tablets. China’s current recommendations are: From the first 3 months of pregnancy, 0.4 mg folic acid per day, And lasts for the whole gestational week. Australia currently recommends: At least one month before pregnancy and the first 12 weeks after conception, Supplement at least 0.4 mg of folic acid daily (such as taking 0.5 mg of folic acid tablets daily). Pregnant mothers are advised to follow the official instructions of their local life. 3. Eat more cereals properly. Eat more cereals properly. Try to choose coarse grains and high fiber grains. 4. Eat iron-rich foods frequently. Attention should be paid to including some iron-rich foods in the diet. Such as meat (beef, mutton, pork), Green leafy vegetables (spinach, broccoli, green vegetables). Iron in animal foods is more easily absorbed and utilized by the human body. Adequate iron intake during pregnancy, It is helpful to reduce the risk of anemia during pregnancy. 5. It is better for pregnant mothers to drink 1-2 cups of low-fat or skim milk or yogurt (about 400-500 mL) every day. In order to meet the needs of calcium during pregnancy. 6. Choose iodized salt and eat more seafood. Attention should be paid to include some iodine-rich foods in the diet, such as iodized salt and moderate consumption of iodine-rich foods (such as laver, fish, shrimp, etc.). In addition, Australia recommends an additional 150 ug of iodine per day during pregnancy. Also, kelp or kelp-based supplements are not recommended because the iodine content in these supplements varies and there may be a risk of excessive mercury content. 7. Drink plenty of water to avoid dehydration during pregnancy. Try to have 8 glasses of water a day, or about 2 L. When pregnant, eat two portions per person? This is actually a widely circulated misconception. Indeed, the demand for various nutrients during pregnancy will increase to a certain extent. However, for daily energy needs, there is little change in the first trimester of pregnancy. In the second and third trimester of pregnancy, It is only a slight increase. Therefore, Compared with non-pregnant state, There is no need to deliberately increase the amount or eat extra food during pregnancy. Pregnant mothers need to pay attention to the quality of food. Not the weight. The extra energy added in the second and third trimester of pregnancy, It should be done as much as possible by eating extra nutritious foods, Instead of simply taking in excess calories (such as eating more oil than before, Eat more high-calorie snacks, etc.) Because of nutritious food, While helping to increase energy, It can also help supplement some important nutrients needed for fetal growth. According to < < Reference Intake of Dietary Nutrients for Chinese Residents (2013 Edition) > >, In the second trimester of pregnancy, you need to increase energy by about 300 calories per day, while in the third trimester, it is 450 calories. For women who eat healthy foods before pregnancy, you can add grains, dairy products, lean meat or other protein-rich foods appropriately. For example, add a small bowl of rice or two slices of whole wheat bread every day. Drink an extra glass of milk; Add a couple of lean beef or chicken, or a handful of nuts (about 30 g). Is it better to gain less weight during pregnancy? Many women who love beauty are afraid of losing shape after childbirth, After pregnancy, they are also very concerned about weight gain. There are also some theories that [the less weight gain during pregnancy, The easier it is to achieve natural childbirth]. But the fact is, Pregnant mothers need to store extra fat during pregnancy, This excess fat will become an energy supply for future childbirth and breastfeeding. If weight gain during pregnancy is insufficient, May affect the health of the fetus, It may even lead to serious complications such as premature delivery, However, premature babies may face health risks such as lungs and hearts. Therefore, Pregnant mothers should work hard in the following direction: According to the weight status before pregnancy, Gain weight moderately. As for the ideal range of weight gain during pregnancy, Reference can be made to the following information [1]. Pre-pregnancy weight status Pre-pregnancy height and body mass index BMI (kg/m ²) Ideal weight gain during pregnancy (kg) Ideal weight growth rate during the second and third trimester of pregnancy (kg/week) Low weight < 18.512. 5-180.5 normal weight 18.5-24.911. 5-160.4 Overweight 25.0-29.97-11.50. 3 Obesity ≥ 305-90.2 Twin mothers with normal weight before pregnancy, It is advisable to gain 16 ~ 20 kg per month during the whole pregnancy. In the first 12 weeks of pregnancy, it is advisable to gain no more than 2 kg. Height and body mass index (BMI): weight (kg) is the square of height (m). What if pregnancy vomiting is serious? Many pregnant mothers will have nausea or even vomiting in the first trimester of pregnancy, There are also some women who suffer from pregnancy vomiting throughout pregnancy. If there is trouble with pregnancy vomiting, You can try the following methods: Before waking up in the morning, Eat some dry food first, Like graham crackers, Dry bread (prepare it before going to bed and put it beside the bed). At the same time, pay attention to moving as slowly as possible. Avoid rapid posture changes. Try to drink water between meals. Avoid drinking water while eating, Because this practice may lead to aggravation of nausea and vomiting. Avoid eating large quantities at one time, At the same time, you should also avoid eating foods with heavy taste. Try to eat a small amount of foods with sour taste. Such as lemons, Oranges, etc. Try foods or drinks containing ginger, Sometimes it can help relieve nausea symptoms. Try to relax and ensure adequate rest. Pay attention to the air circulation at home and no peculiar smell. If conditions permit, try to live in a place with fresh air or stay more. If pregnancy vomits badly, dehydration or weight loss symptoms, please see a doctor in time. How should pregnant mothers eat fish scientifically? Fish is rich in nutrition, Provide high quality protein, It also provides some important nutrients, such as vitamin D, Iodine and n-3 polyunsaturated fatty acids. For pregnant mothers, It is recommended to eat 2-3 portions of fish every week. 300-450 g fish meat per week. As some fish meat has high mercury content, Excessive intake will cause health hazards to the fetus. Therefore, Pregnant mothers and women who plan to become pregnant within the next six months, Attention should be paid to the selection of suitable fish. For the fish selection of pregnant women and pregnant mothers, Australia’s relevant suggestions are as follows [2], For reference: If you eat very high mercury fish such as marlin, Swordfish, sharks), Then it is limited to 150 g every two weeks. And no other fish will be eaten within these two weeks. If you eat high-mercury fish (such as deep sea bass and catfish), you will only eat 150 g per week, and you will not eat any other fish within this week. In addition to the fish mentioned above, other low-mercury fish (such as salmon) can eat 300 ~ 450 g per week. Note: the mercury content of fish will vary depending on the water area. If the above information is different from your local official information, please refer to the local official information. Https://www.ranzcog.edu.au/
