Dietary choices during pregnancy require careful consideration. On one hand, it's important to accommodate the expectant mother's pregnancy-related reactions. Therefore, while some rich and greasy foods may be nutrient-dense, there's no need to force consumption if the mother doesn't feel like eating them.On the other hand, the nutritional demands of both the mother and the developing fetus necessitate that expectant mothers obtain essential nutrients from their daily diet. In fact, with proper dietary choices, it is possible to maximize the fulfillment of nutritional needs for both mother and baby. So, what should women eat more of during pregnancy? The following will provide a detailed introduction to this topic.
What should women eat more of during pregnancy? Pregnancy can be divided into three stages: early, middle, and late. Dietary requirements differ across these stages, as outlined below:
I. Early Pregnancy: Limit Liquid Diets to Prevent Nausea
During early pregnancy (before 13 weeks), the fetus's organs and tissues are forming. While dietary intake doesn't need to be excessive, it should be balanced to supplement vitamins, minerals, and other nutrients.Taking low-dose folic acid supplements or consuming folate-rich vegetables like spinach can help prevent fetal abnormalities.
1. Dairy: Nutrient-dense dairy is an excellent choice early in pregnancy. If milk isn't preferred, opt for yogurt, milk tablets, cheese, or even ice cream as an alternative. Avoid excessively cold dairy products.
2. High-protein foods: Boiled eggs, meats (best prepared by boiling or simmering), and deep-sea fish (steamed or boiled). Avoid greasy cooking methods like frying or braising.
3. Vegetables: All fresh vegetables are excellent choices, especially leafy greens. Leafy greens are rich in folic acid, which expectant mothers know is crucial to supplement during early pregnancy to prevent neural tube defects in babies. Prepare leafy greens primarily by boiling, stir-frying with minimal oil, or serving as cold salads.
4. Fruits: All fruits are permissible, but papaya has abortifacient properties and should be consumed sparingly. If you dislike eating fruit whole, consider making fruit salads. Regardless, ensure ample fruit intake during pregnancy for its rich nutrients and vitamin supplementation.
5. Beverages: Opt for warm milk, yogurt, or fruit juices. Minimize carbonated drinks, as excessive consumption may lead to calcium loss in the body.
6. Whole Grains: Include corn, oats, and porridges like eight-treasure congee. Limit Job's tears during early pregnancy. For severe morning sickness, start your day with a slice of whole-grain bread or a few whole-grain crackers.
II. Second Trimester: Focus on High-Quality Protein
During the second trimester (weeks 14–27), fetal growth accelerates and the mother's total caloric needs increase. Appropriately boost intake of protein, calcium, phosphorus, and other nutrients to support fetal development and maternal nutrient reserves.For instance, dairy products and legumes are rich in high-quality protein. Calcium is found in egg yolks, dried shrimp, animal bones, and leafy greens, while phosphorus is abundant in soybeans, chicken, and lamb. Additionally, as fetal body and brain development accelerates during this stage, the need for lipids—especially essential fatty acids—increases. Foods like peanuts, melon seeds, sesame seeds, and walnuts can be consumed, but avoid excessive intake.
Protein should primarily come from animal sources like chicken, fish, shrimp, and pork. Seafood can be consumed more frequently.
III. Mid-to-Late Pregnancy: Calorie Restriction
During the mid-to-late stages of pregnancy (after 28 weeks), appropriately limit intake of fats, sweets, and fruits. Reduce portions of staple foods like rice and wheat to prevent excessive nutrition leading to fetal macrosomia.If lower limb edema occurs near delivery, reduce salt intake. As the fetus grows and presses on the gastrointestinal tract, discomfort in the upper abdomen is common. Adopting smaller, more frequent meals can help. Additionally, sufficient energy is needed during labor. Eating a few pieces of chocolate near delivery can aid in pushing and facilitate a smoother birth.
Increase dietary fiber intake to prevent constipation and promote intestinal motility.During the late stages of pregnancy, the growing fetus places increased strain on the expectant mother, making constipation common. Constipation can further lead to hemorrhoids. To alleviate discomfort, pregnant women should ensure adequate dietary fiber intake to stimulate bowel movements. Whole-grain bread, celery, carrots, sweet potatoes, potatoes, bean sprouts, cauliflower, and various fresh fruits and vegetables are rich in dietary fiber.Expectant mothers should also engage in appropriate outdoor exercise and develop a daily routine for bowel movements.
Vegetarian Recipes for Pregnant Women
Mushroom and Vegetable Soup
Ingredients: Corn on the cob, enoki mushrooms, shiitake mushrooms, oyster mushrooms, celery leaves, salt.
Method:
Wash and cut corn into sections. Soak mushrooms briefly in lightly salted water, then rinse thoroughly. Wash celery leaves. Remove stems from shiitake mushrooms and cut into chunks.
Bring water to boil in a pot. Add corn, enoki mushrooms, shiitake mushrooms, and oyster mushrooms. Simmer over low heat for about 20 minutes. Season with salt and add celery leaves before serving.
Garlic Broccoli Ingredients: Garlic, broccoli, salt, oil, MSG, sesame oil. Method: Cut broccoli into florets. Bring a pot of water to a boil with salt and oil. Blanch broccoli briefly, then drain thoroughly.
Reheat the pot with a small amount of oil. Stir-fry minced garlic until fragrant. Add oil, premium soy sauce, salt, and MSG to taste, mixing well. Toss in the broccoli and stir to coat evenly.
Sweet Corn Soup
Ingredients: Corn, shiitake mushrooms, carrots, eggs.
Method
Wash shiitake mushrooms and carrots. Dice into 1cm cubes.
Remove fresh corn kernels from the cob and pulse briefly in a food processor.
Bring broth to a boil in a pot, add diced shiitake mushrooms and carrots, and simmer over medium heat for 15 minutes. Add corn kernels and cook for another 10 minutes.
Before serving, sprinkle with a pinch of salt, turn off the heat, and gently stir in egg whites to form soft curds.