What to eat during early pregnancy
Early pregnancy is a critical stage of fetal development. The diet of the expectant mother directly affects the health of the fetus. Reasonable nutritional intake can not only ensure the normal growth of the fetus, but also relieve discomfort symptoms in early pregnancy. The following are the foods and nutritional suggestions that must be eaten in early pregnancy, compiled based on the hot topics and hot content on the Internet in the past 10 days.
1. Essential nutrients and food sources in early pregnancy
| Nutrients | function | food source |
|---|---|---|
| folic acid | Prevent fetal neural tube defects | Spinach, broccoli, oranges, beans, folic acid supplements |
| iron | Prevent anemia and promote fetal blood supply | Red meat, animal liver, black fungus, red dates |
| Calcium | Promote fetal bone development | Milk, yogurt, tofu, sesame seeds |
| protein | Support fetal cell growth | Eggs, fish, lean meat, soy products |
| Vitamin D | Promote calcium absorption | Deep sea fish, egg yolk, sunbathing |
| Omega-3 fatty acids | Promote fetal brain development | salmon, flax seeds, walnuts |
2. Daily dietary recommendations in early pregnancy
According to recent hot health topics, experts recommend that women in early pregnancy should follow the following dietary structure:
| Meals | Recommended food | Things to note |
|---|---|---|
| breakfast | Whole wheat bread + eggs + milk + fruit | Avoid fasting and supplement with carbohydrates and protein |
| lunch | Brown rice + steamed fish + green leafy vegetables | Less oil and less salt to ensure iron and folic acid intake |
| dinner | Lean meat porridge + tofu + nuts | Easy to digest, avoid gassy foods |
| Extra meal | Yogurt, fruits, nuts | Take a small amount several times to relieve morning sickness |
3. Recent hot topics: Misunderstandings about diet in early pregnancy
1.“One person eats two people’s supplement” ≠ Overeating: There has been a hot discussion on social platforms recently. Many expectant mothers mistakenly believe that they need to significantly increase their food intake during pregnancy. In fact, in the first trimester, they only need to increase their food intake by about 200 calories per day.
2.Risks of blindly taking supplements: A high-dose nutritional supplement recommended by an Internet celebrity was questioned by medical experts, saying that excessive vitamin A may cause teratogenesis.
3.Diet strategies during morning sickness: Hot searches show that ginger, lemonade, and soda crackers are popular choices for relieving morning sickness.
4. Special reminder from experts
1. Avoid raw and cold foods (such as sashimi, unsterilized dairy products) to prevent listeria infection.
2. Limit caffeine intake (≤200mg per day). Excessive intake may increase the risk of miscarriage.
3. Be careful when using traditional medicinal foods, such as angelica root, safflower, etc., which may cause uterine contractions.
4. According to the latest research, consuming deep-sea fish 2-3 times a week can reduce the probability of premature birth.
5. Nutritional supplement schedule
| time | Supplement key points |
|---|---|
| 1-4 weeks pregnant | Focus on supplementing folic acid, quit smoking and drinking |
| 5-8 weeks pregnant | Increase protein to deal with morning sickness |
| 9-12 weeks pregnant | Enhance iron and calcium intake |
Diet in early pregnancy needs to be scientifically planned, not only to meet nutritional needs, but also to avoid risks caused by improper diet. It is recommended that expectant mothers have regular prenatal check-ups and adjust their diet plan according to their personal constitution.
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