What to eat for newly pregnant women: 10-day hot topics and scientific dietary guides
The early stage of pregnancy is a critical stage of fetal development, and the diet of pregnant women directly affects the health of mother and baby. Combining the popular discussions and medical advice from the entire network for the past 10 days (as of November 2023), we have compiled the following scientific dietary guidelines to help expectant mothers go through the early stages of pregnancy with peace of mind.
1. Top 5 popular diet topics during pregnancy across the entire network
| Ranking | topic | Discussion hot topic | Main focus |
|---|---|---|---|
| 1 | Necessity of folic acid supplementation | ★★★★★ | Differences in natural vs synthetic folic acid |
| 2 | Food for morning sickness relief | ★★★★☆ | Ginger and soda biscuit effects |
| 3 | DHA supplement timing | ★★★☆☆ | Seafood selection and safety quantity |
| 4 | Prevention of gestational diabetes | ★★★☆☆ | Low GI Food List |
| 5 | Iron-enhancing food combination | ★★☆☆☆ | Vitamin C promotes absorption |
2. List of essential nutrients in early pregnancy
| Nutrients | Daily demand | Best food sources | Things to note |
|---|---|---|---|
| Folic acid | 400-800μg | Spinach, broccoli, liver | Need to be supplemented 3 months in advance |
| protein | 60-80g | Eggs, milk, lean meat | Intake 4-5 times |
| iron | 27mg | Red meat, animal blood, red dates | Avoid taking calcium |
| calcium | 1000mg | Cheese, tofu, sesame seeds | Better supplementary absorption in batches |
| Vitamin B6 | 1.9mg | Bananas, whole grains, nuts | Effective to relieve morning sickness |
3. Daily diet plan in early pregnancy
Breakfast suggestions:1-2 slices of whole wheat bread + 1 boiled egg + 250ml sugar-free soy milk + half a kiwi fruit
Add meal options:Non-sugar yogurt 100g + 15g walnut kernel or 1 apple + 2 soda biscuits
Lunch pairing:100g of mixed grain rice + 150g of steamed fish + 200g of garlic broccoli + 1 bowl of seaweed egg flower soup
afternoon tea:5 red dates + 1 cup of milk powder for pregnant women or 200g steamed pumpkin + 10 almonds
Recommended dinner:1 bowl of millet porridge + 150g of stir-fried beef with carrots + 200g of cold spinach
Midnight snack (optional):Warm milk 200ml + 2 slices of graham crackers
4. 8 taboo foods hotly discussed on the Internet
| Food Categories | Potential risks | Safety alternatives |
|---|---|---|
| Sashimi/Sushi | Parasitic infection | Cooked seafood |
| Half-cooked eggs | salmonella | Fully cooked eggs |
| Fish with high mercury content | Influencing neurodevelopment | Salmon, cod |
| Alcohol drinks | Fetal malformation | Alcohol-free drinks |
| Unsterilized dairy products | Listeria | Pasteurized milk |
| Excessive caffeine | Abortion risk | Light tea/Tuyin coffee |
| Chinese medicine for promoting blood circulation | Uterine contraction | Doctor guides medication |
| High sugar desserts | Gestational diabetes | Natural fruit |
5. Experts’ special reminder
1.Individualization Differences:Adjust caloric intake according to pre-pregnancy BMI. Pregnant women with thinness need to increase 300kcal per day, and their normal weight can be increased by 200kcal.
2.Food Safety:All meats need to be cooked to above 70℃, and vegetables and fruits need to be soaked for more than 15 minutes.
3.Supplement selection:Complex vitamins are recommended to choose products designed for early pregnancy to avoid excessive supplementation of certain nutrients alone.
4.Special physique:Pregnant women with hyperthyroidism/hyperthyroidism need to adjust their iodine intake as prescribed by doctors, and those with hyperemesis gravidae need to supplement nutrition intravenously
5.Psychological regulation:There is no need to over-stress dietary taboos. Occasionally, small amounts of foods "tag list" generally do not have serious impacts.
The latest survey shows that 89% of expectant mothers are most concerned about nutritional balance in the early stages of pregnancy. It is recommended to keep a diet diary every week and communicate with the obstetrician regularly to adjust the plan. Remember, a happy mood and moderate exercise are just as important as a healthy diet!
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