Pregnant women should adhere to a balanced diet
Pregnant women should adhere to the principles of balanced and diversified diet, eat more fruits, vegetables, whole grains, lean protein, and healthy fats. Core nutrients include folate, iron, calcium, iodine, and protein to support baby development. We should follow the principles of eating cooked food, not drinking alcohol, and controlling high mercury seafood, eat small meals frequently, and pay attention to balanced nutrition.
Recommended food list for pregnancy:
·High quality protein: chicken, lean pork, beef, eggs, fish (salmon, cod), soy products (tofu).
·Vegetables and fruits: dark green leafy vegetables (rich in folate), rainbow colored vegetables, low sugar fruits (apples, pomelos, grapes, oranges).
·Calcium and healthy fats: milk, yogurt, cheese, nuts, and seeds.
·Whole grains: brown rice, quinoa, oats, whole wheat bread. [
Important nutritional supplements and dietary habits:
·Folic acid: Supplement about 400-600 micrograms per day from the first 3 months of pregnancy to early pregnancy to prevent neural tube defects.
·Iron and Iodine: Eat more red meat, animal liver (in moderation), and seafood to ensure iron and iodine intake to meet fetal development.
·Drinking water: drink more water, and drink milk and soybean milk in proper amount.
·Relieve morning sickness: Choose light and easily digestible foods such as soda crackers, oats, etc.
Foods to avoid or eat with caution:
·Raw/undercooked: raw fish slices, raw eggs, undercooked meat, frozen processed meat.
·High mercury fish: shark, swordfish, king mackerel, square headed fish.
·Dairy products: unpasteurized milk and soft cheese.
·Other: Alcohol, caffeine (should be restricted), and excessively processed foods.
Note: Each pregnant woman has a different constitution. If there are special needs or complications during pregnancy (such as pregnancy diabetes), please follow the doctor's advice to adjust diet.
