Three-month diet for pregnant women

Everyone knows that the first three months of pregnancy are very important. Because the embryo has just implanted at this time and its vitality is weak, and the pregnant woman's body is not yet fully adapted, most of them will have early pregnancy reactions. The first three months are also the time when miscarriage is most likely to occur. Therefore, at this stage, expectant mothers should pay special attention, especially the diet of pregnant women, to ensure that it is both nutritious and safe. So what should you eat during the first three months of pregnancy?

What to eat during pregnancy

1. Ingredients for Old Beijing Dumpling Soup: 2 tomatoes, appropriate amount of flour, a little coriander, appropriate amount of green onion, and a little enoki mushrooms. Method: Add water to flour and stir slightly, then use your hands to knead the flour into lumps. Wash and cut the enoki mushrooms into sections. Peel the tomatoes and set aside. Heat oil in a pan, stir-fry chopped green onions, add tomatoes and stir-fry until red oil comes out, add three bowls of water to the stir-fried tomatoes, and add the enoki mushroom segments. After the soup in the pot boils, turn down the heat and pour the noodles in. Pour the beaten eggs evenly into the pot and stir slowly. Season with sesame oil before serving and sprinkle with coriander at the end.

2. Ingredients for dried bamboo shoots, taro and old duck soup: half a duck, 4 dried bamboo shoots, 12 taro, appropriate amount of salt, 1 spoon of vinegar, 5 grams of ginger, 1 segment of green onion, and 1 teaspoon of vegetable oil. Method: Soak the dried bamboo shoots in clean water for a few days and tear them into strips. Put half a pot of cold water in a cast iron pot, add the duck pieces to remove the blood. After the water boils, remove the duck meat and pour out the water. Add a small amount of vegetable oil to the wok, stir-fry scallions and ginger slices, then add the blanched duck pieces, vinegar and 1 tablespoon of soy sauce and stir-fry for 1-2 minutes to extract most of the duck's subcutaneous fat. Chop taro into pieces. Pour half a pot of hot water into a cast iron pot, add duck pieces, bamboo shoots, onion slices, and ginger slices, bring to a boil over medium heat and then simmer over medium-low heat for about 1 hour. Add taro and salt and simmer for about half an hour, during which time use a spoon to remove any oil.

Nutrition Tips for 3 Months Pregnancy

This month is the critical period of pregnancy and also the time when morning sickness is most severe. During this period, you should focus on the quality of your diet. You should eat more easily digestible and light foods. You can also eat some slightly sour and nutritious fruits and dishes. Expectant mothers should note that the essential nutrients this month include the following.

1. Protein. 80 grams of protein should be consumed per day. This month, try to ensure the pregnant mother's protein intake. It can be consumed in many ways, including plant protein and animal protein. You can consider replacing animal protein with plant protein, and eat more soy and mushrooms.

2. Fat. The daily intake is 60 grams, and the nutrients mainly come from oils, milk and nuts. Generally speaking, vegetable oil is better than animal fat, with a digestibility of over 95% and rich in linoleic acid.

3. Folic acid. The required intake is 0.6 mg/day, mainly from leafy vegetables such as greens and cabbage, citrus fruits, bananas, beef, and animal liver. It is recommended not to heat foods high in folic acid for a long time to avoid destroying the folic acid in the food.

4. Vitamin A. The daily intake requirement is 1000 micrograms, mainly from animal liver, cod liver oil, milk, eggs, and fish roe. Cooking with lipids and acidic foods helps the absorption of vitamin A.

5. Calcium. The requirement is to consume 1000 mg/day. Milk and dairy products, beans and bean products, dark green vegetables, and bone broth are the main sources of calcium. Expectant mothers should note that oxalic acid, phytic acid, cellulose and vitamin D in the diet will affect the absorption of calcium, so try to consume them separately.