Many expectant mothers do not know what they should eat and which foods are beneficial for the development of their babies during pregnancy. The nutritional needs of pregnant women vary at different stages. Below, I will provide you with a detailed introduction to the nutritional meal plan for pregnant women.
【Nutritional Meal Plan for Pregnant Women at Different Stages】
1. Nutritional Meal Plan for the First Month of Pregnancy
In the early stages of pregnancy, the fetus grows slowly, gaining only about 1 gram of weight per day, so the nutritional needs of pregnant women are relatively small. However, due to the occurrence of different degrees of pregnancy reactions, such as dizziness, nausea, vomiting, discomfort, loss of appetite, breast tenderness, aversion to oily and greasy food, and preference for sour or light food, the intake of nutrients is affected. Therefore, pregnant women should try to eat more nutritious foods such as lean pork, pork liver, tofu, vegetables, seaweed, and fruits. Easy-to-digest foods such as porridge, soy milk, and millet should be consumed more. In order to encourage pregnant women to eat more and eat better, the meals should be light, refreshing, and not greasy to stimulate their appetite.
2. Nutritional Meal Plan for the Second Month of Pregnancy
During this period, pregnant women should consume foods that are rich in protein, fat, calcium, iron, zinc, phosphorus, vitamins (A, B, C, D, E), and folic acid in order to ensure the normal growth and development of the fetus. Otherwise, miscarriage, premature birth, stillbirth, and fetal deformities are likely to occur. Pregnant women should be careful not to consume excessive staple foods and animal fats during this time, as excessive fat intake can result in macrosomia, causing difficulties during childbirth.
3. Nutritional Meal Plan for the Third, Fourth, and Fifth Months of Pregnancy
This is the mid-term stage of pregnancy. The fetal growth rate is accelerated, with a daily weight gain of 10 grams. Therefore, pregnant women should consume more nutritious foods to ensure the needs of various nutrients. In addition to the three regular meals, an additional meal should be added in the afternoon. It is recommended to eat more foods such as taro, garlic sprouts, fresh yellow cauliflower, pickled mustard greens, cilantro, rapeseed, leeks, celery, and Chinese cabbage. Among fruits, peaches, olives, fresh coconut meat, hawthorn, and hawthorn fruit have higher fiber and pectin content.
4. Nutritional Meal Plan for the Sixth and Seventh Months of Pregnancy
Iron intake is essential during this stage because iron is an important mineral used to produce hemoglobin (a component of red blood cells). Hemoglobin transports oxygen to cells, and the fetus obtains iron from the "warehouse" in the mother's body to meet its own needs. Therefore, pregnant women must consume more iron-rich foods during pregnancy, such as milk, meat, leafy greens, and fruits. Recommended dishes include liver slices with garlic and fish flavor, yam (Chinese wolfberry) and free-range chicken soup, spinach soup, garlic oil wheat, crucian carp and tofu soup, carrot and lamb soup, millet porridge, and corn paste.
5. Nutritional Meal Plan for the Eighth, Ninth, and Tenth Months of Pregnancy
During the late stages of pregnancy, fetal growth accelerates. As the fetus grows, the capacity of the pregnant woman's gastrointestinal tract decreases, so she should eat smaller meals more frequently. During this period, the diet should be diverse, and the source of nutrients should be expanded to ensure an adequate supply of nutrients. Recommended dishes include lotus seed and chicken head porridge, beef bone soup, spare rib soup, fish head and tofu soup, pigeon soup, millet porridge, and corn paste. It is also recommended to eat more cabbage, fruits, kelp, seaweed, leeks, eggs, milk, and black fungus.
【Recommended Soups for Pregnant Women】
1. Double Ear and Oyster Soup
Ingredients: 100g dried wood ear mushrooms, 100g oysters, 50g dried silver ear mushrooms, 10g cooking wine, 20g ginger and green onion juice, 3g salt, 2g chicken powder, 1g monosodium glutamate, 1g vinegar, 0.5g pepper, 500g chicken broth.
Method: Tear the wood ear and silver ear mushrooms into small pieces. Blanch the oysters in boiling water for a moment and then remove. Heat the chicken broth in a pot, add the wood ear mushrooms, silver ear mushrooms, cooking wine, ginger and green onion juice, and chicken powder, and cook for about 15 minutes. Add the blanched oysters, salt, vinegar, and cook until done. Season with monosodium glutamate and pepper, and serve in bowls.
2. Soup with Pea Shoots
Ingredients: Pea shoots, chicken leg mushrooms, red bell pepper, ginger. Seasonings: salt, chicken powder, chicken broth, sesame oil.
Method: Trim the tender tips of the pea shoots, slice the chicken leg mushrooms, and cut the red bell pepper into diamond shapes. Blanch them in boiling water. In a clay pot, add the chicken broth, all the ingredients, and bring to a boil. Season the soup, sprinkle with a little shredded ginger, and finally add some sesame oil before serving.
3. Coix Seed, Red Bean, and Frog Soup
Ingredients: 500g lean meat (preferably pork shoulder), 2-3 large frogs, 1 ounce coix seed, 2 ounces red beans, a small piece of dried tangerine peel.
Method: Wash all the ingredients and soak the dried tangerine peel until soft. Cut the lean meat and frogs into large pieces and blanch them in boiling water for 2 minutes, then remove and wash away the blood stains. Put all the ingredients in a pot, add 80% water, bring to a boil, and simmer for 20 minutes. Then, reduce the heat and simmer for 2-2.5 hours. Season and serve.
【Dietary Dos and Don'ts During Pregnancy】
1. Avoid high-sugar diet
Pregnant women with high blood sugar have a higher risk of giving birth to overweight babies, the occurrence of fetal malformations, the development of pregnancy-induced hypertension, or the need for cesarean sections, which are respectively 3 times, 7 times, and 2 times higher than pregnant women with low blood sugar. On the other hand, high blood sugar levels can also increase the burden on the kidneys of pregnant women, which is not conducive to maternal health during pregnancy.
2. Avoid high-protein diet
A high-protein diet during pregnancy can affect the appetite of pregnant women and increase the burden on the gastrointestinal tract. Harmful substances such as hydrogen sulfide and histamine can be produced in the body, leading to symptoms such as bloating, loss of appetite, dizziness, and fatigue.
3. Avoid high-fat diet
If pregnant women have a long-term high-fat diet, it will increase the risk of their daughters developing reproductive system tumors. Long-term consumption of high-fat foods can increase the concentration of bile acid and neutral cholesterol in the colon. High-fat foods can also increase the synthesis of lactogenic hormones, leading to the development of breast cancer, which is not beneficial for the health of both mother and baby.
