How to control diet during pregnancy
During pregnancy, reasonable dietary control is crucial to the health of mother and baby. The topic of nutrition during pregnancy that has recently been hotly discussed on the Internet shows that many expectant mothers have doubts about how to scientifically combine their diets. The following is a pregnancy dietary guide compiled based on hot topics in the past 10 days to help you achieve a balanced nutritional intake and avoid common misunderstandings.
1. Core principles of diet during pregnancy
According to nutritional recommendations and the latest guidelines from the National Health Commission, the following principles should be followed during pregnancy:
| principles | Specific content |
|---|---|
| Diversification | Consume more than 12 kinds of food every day and more than 25 kinds of food every week |
| Moderate control | Daily increase of 300 calories in the second trimester and 450 calories in the third trimester |
| key nutrients | Focus on supplementing folic acid, iron, calcium, and DHA |
| Eat small meals often | Eat 5-6 meals a day to avoid overeating at one time |
2. Nutritional needs at various stages of pregnancy
Nutritional priorities vary in different stages of pregnancy. The following are stage-by-stage recommendations:
| pregnancy stage | Key nutrients | Recommended daily amount |
|---|---|---|
| Early pregnancy (1-3 months) | Folic acid, vitamin B6 | Folic acid 400μg, B6 1.9mg |
| Second trimester (4-6 months) | protein, calcium, iron | Protein 70g, calcium 1000mg, iron 24mg |
| Third trimester of pregnancy (7-9 months) | DHA, dietary fiber | DHA 200mg, dietary fiber 25-30g |
3. Ranking of popular pregnancy foods
According to the popularity of discussions on social platforms in the past 10 days, the following foods have attracted much attention from expectant mothers:
| food category | Recommended food | nutritional value |
|---|---|---|
| High quality protein | Salmon, eggs, Greek yogurt | Rich in DHA and easily absorbed protein |
| Iron supplement foods | Beef, spinach, black fungus | Prevent anemia, vitamin C promotes absorption |
| healthy snacks | Nuts, granola bars, cheese | Control blood sugar fluctuations and supplement trace elements |
4. List of diets that need to be restricted
The following foods have been repeatedly emphasized in recent expert discussions and need to be consumed with caution:
| food category | Reason for restriction | Alternative suggestions |
|---|---|---|
| High Mercury Fish | Affects fetal neurodevelopment | Choose low-mercury fish such as salmon and cod |
| Raw and cold food | Listeria infection risk | Make sure food is fully heated |
| high sugar drinks | Increased risk of gestational diabetes | Switch to sugar-free soy milk or lemon water |
5. Common misunderstandings about diet during pregnancy
Based on recent online discussions, three common misunderstandings have been sorted out:
1."One person eats two people's supplement": Overeating can lead to excessive weight gain and increase the risk of pregnancy complications. In fact, you only need to add 1-2 snacks per day during the second and third trimesters of pregnancy.
2.Blindly supplementing health products: Recently, experts have reminded that excessive vitamin A may cause teratogenesis and should be supplemented under the guidance of a doctor.
3.Completely avoid spicy food: The latest view is that moderate amounts of coffee (<200mg/day) and mildly spicy food are generally safe, but individualized assessment is required.
6. Personalized dietary advice
Provide professional advice for specific situations that have been hotly searched recently:
-When morning sickness is severe: Try ginger drinks, soda crackers, and drink small amounts of sports drinks in small amounts to replenish electrolytes.
-Constipation troubles: Increase foods rich in dietary fiber such as dragon fruit and chia seeds, and combine with moderate exercise.
-High blood sugar: Choose low GI foods such as brown rice and whole wheat bread, and avoid liquid sugars such as juice.
Note: The data in this article are based on the latest guidelines from the Chinese Nutrition Society, the National Health Commission, and hot discussions on social media in the past 10 days. You should consult a professional physician for specific dietary plans. By scientifically controlling diet, we can not only meet the needs of fetal development, but also maintain the health of pregnant women.
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