分类： 孕期饮食_en

I. Three Principles of Pregnancy Nutrition

1. Balanced and Varied

Eat the four food groups—grains and tubers, vegetables and fruits, meat/poultry/fish/eggs, and dairy/beans/nuts—every day, with at least 25 different ingredients per week.

2. Eat Small, Frequent Meals

Three meals plus 2-3 snacks, avoid overeating, and ease the burden on digestion.

3. Limit Sugar and Salt

Cut down on sweets and sugary drinks; no more than 6g of salt per day.

II. Secrets to Nourish the Baby Without Extra Weight

Breakfast (7:00-8:00)

• 2 slices whole-wheat bread + 1 egg + 250 ml milk + cherry tomatoes
• or oatmeal + nuts + fruit

Lunch (12:00-13:00)

• 1 bowl mixed-grain rice + steamed fish or chicken breast + seasonal vegetable salad

Snack (15:00-16:00)

• 1 cup yogurt + a few nuts, or 1 serving of fruit

Dinner (18:00-19:00)

• Coarse-grain staple + tofu or lean meat + dark leafy vegetables

III. Nutrients to Supplement During Pregnancy

• Folic acid: from 3 months before to 3 months after conception, prevents neural tube defects
• Iron: start in the second trimester to prevent anemia; pair with vitamin C for absorption
• Calcium: 1000-1200 mg daily; dairy is the best source
• DHA: eat deep-sea fish 2-3 times a week to support fetal brain development
• Iodine: use iodized salt and eat kelp/seaweed 1-2 times a week

IV. Pregnancy Dietary Taboos

• Strictly forbidden: alcohol, tobacco, raw food (sashimi, soft-boiled eggs)
• Limit intake: caffeine (no more than 200 mg/day), high-mercury fish
• Avoid: unpasteurized dairy products

Remember: pregnancy eating is not one person eating for two in quantity, but one person eating for two in nutrition. Eating well matters more than eating more!

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.

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 intake every day, control sugar and salt, and eat small meals frequently. Pregnancy is not one person eating for two in quantity, but one person eating for two in nutrition.