Breakfast: Whole-wheat bread + egg + milk. Lunch: Mixed-grain rice + steamed fish + seasonal vegetables. Snack: Yogurt + nuts. Dinner: Coarse-grain staple + tofu + dark leafy vegetables. Ensure adequate high-quality protein every day, control sugar and salt, and eat small, frequent meals. Pregnancy isn’t about one person eating for two in quantity, but one person eating for two in nutrition.
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