Is it difficult to control your weight during pregnancy? Professional nutritionists teach you how to eat healthily

Pregnancy is one of the happy things. Once mom and dad know that the baby is about to be born, they start looking for all the parenting information, hoping to give him/her the best. The mother's body undergoes tremendous changes, whether in appearance or hormones that affect the body and mind. Some mothers may experience severe nausea and vomiting in the early stages and need to seek medical treatment. Everyone agrees that the mother is the one who suffers the most during pregnancy!

Obstetricians and gynecologists and nutritionists not only remind mothers to control their weight after delivery, but also remind them to eat a healthy diet during pregnancy! Because weight measurement is convenient, everyone can use it as a reference. When the mother does not gain enough weight, the mother will be weaker and the fetus may be malnourished, affecting the physical and intellectual development. If the mother gains too much weight, she is prone to diabetes and high blood pressure, and the fetus is too large, which may cause delayed labor or make it difficult to lose weight due to postpartum obesity. Today I share with you some dietary advice:

• Weight: Pregnancy is divided into three periods. Weight gain must be adjusted based on pre-pregnancy weight. Pay attention to the speed of weight gain. It is not suitable to lose weight during pregnancy. The following is a reference to the Department of Health's recommendations for weight gain during pregnancy:

• Calorie and protein supplementation: According to the 7th edition of the Chinese Dietary Reference Intake, starting from the second trimester of pregnancy, the daily calorie intake should be increased by 300 calories and 10 grams of protein, while the protein intake during lactation should be increased by 15 grams. It will vary slightly depending on the individual conditions of the pregnant woman, such as age, activity level, health status before pregnancy, etc. You can consult a nutritionist to help make adjustments. More than half of the protein sources should come from high biological value proteins, such as low-fat dairy products, soy milk, tofu, dried tofu and other soy products, fish, meat, or eggs.

• The demand for many vitamins and minerals increases: a full intake of diverse foods is necessary to obtain different nutrients. Nutrients that increase significantly during pregnancy include iron, folic acid, vitamin D, iodine and vitamin B6. Calcium, folic acid, iron and vitamin D are more easily overlooked and lacking. If necessary, it is more appropriate to use supplementary tablets under the advice of a doctor or nutritionist.

• Balanced nutrition: It is recommended to choose natural food, eat more whole grains, and have a bowl of dark green vegetables every day to obtain rich B vitamins (such as folic acid); red meat can increase the source of iron and zinc; fruits provide vitamin C; enough milk, 350-500ml a day can obtain vitamin B2 and calcium; pregnant women are encouraged to bask in the sun to synthesize vitamin D; and vegans need to pay attention to vitamin B12 supplementation; seaweed, laver, etc. provide iodine to prevent fetal growth retardation and neurological development, etc. Wow~ isn’t fresh and natural food great! The following is an example of a diet for a pregnant woman weighing about 50kg when she changes to a 1800-calorie diet.

• Nausea and vomiting are common in the early stages of pregnancy. In this case, you should eat small meals frequently and choose low-fat and non-irritating foods, such as whole grains, steamed bread, soda crackers, etc. to improve morning sickness. Try to avoid tobacco, alcohol, too much coffee, strong tea, simple sugar drinks and fatty foods.