Milk soy bean provide pregnant women with a significant amount of protein. Not only that, the protein content in soy milk is better. Because milk does not have as much cholesterol and fat as animal protein sources.
Although derived from plants, the nutritional values of soy milk such as protein, vitamins A, D, Riboflavin and B12 are comparable to cow’s milk. For mothers who are allergic to the lactose in cow’s milk, soy milk is a great alternative. The calcium content in soy milk helps limit osteoporosis in pregnant women, reduces the risk of premature birth and low birth weight in the fetus.
Fiber in Soymilk Helps control blood sugar and reduces the risk of constipation in pregnant women.
Broccoli and other green vegetables
Broccoli and green vegetables provide an extremely rich system of nutrients such as vitamin K, vitamin A, vitamin C, iron, zinc, calcium, folate, potassium and fiber. Especially in the broccoli Rich in antioxidants, it will help pregnant women increase resistance, prevent constipation during pregnancy.
In addition, recent studies also show that green vegetables are closely related to reducing the risk of babies being born with low birth weight, malnutrition from the womb. Therefore, mothers should pay attention to adding vegetables to the menu every day!
Lean It is an excellent source of protein, a huge amount of iron and vitamin B6, which helps baby’s brain tissue and growth, soothes mom’s morning sickness, and B12, which helps maintain healthy nerves and cells. complete red blood cells. Obviously, at this point your body needs more protein than usual (about 25 grams per day) to help your baby grow and to make sure his muscles develop properly.
Pregnant women who eat a lot of protein-rich foods will help the baby grow well and gain weight steadily, and prevent the risk of birth defects. Mothers can eat protein-rich meats such as beef, pork, chicken and seafood such as clams, crabs, snails, shrimp, etc. to diversify their meals. Each dish you eat alternates about 2-3 meals / week. This way of eating will help the source of nutrients into the baby, not the mother, helping the pregnant mother not to gain too much weight.
Not getting enough of this mineral can slow your baby’s growth, increase the risk of preterm birth and be underweight. And iron is also important for the mother – it’s needed for red blood cell formation (to prevent anemia).
Compared with white rice, Brown rice It is a rich source of energy and also adds many important vitamins, fiber and minerals. The high fiber content in these foods will help promote bowel movements, reducing constipation common in pregnant women. You can replace some of the starches with brown rice or whole grains and can also use them as a snack or snack instead of cakes.
Brown rice Good for pregnant women. This rice is rich in protein, fat, vitamins A, B1, B2, E, C, nicotinic acid, folic acid, zinc, magnesium, iron and phosphorus. Pregnant women can tolerate the necessary nutrients in brown rice without fear of excessive weight gain.
Non-sugar fresh milk
Milk It is one of the best food sources of healthy vitamins and proteins. This is a drink that mothers need to supplement regularly every day during pregnancy. If you don’t want to gain weight, you can choose low-fat, low-sugar milk.
Non-sugar fresh milk still retain the essential micronutrients that are beneficial for the baby without causing the mother to gain too much weight. In addition, sugar-free milk also helps pregnant women prevent the risk of gestational diabetes. Pregnant women should drink 2-3 glasses of fresh milk / day after the main meal 2 hours!
Salmon It is a rich source of omega 3 fatty acids, the most important being DHA. Fatty acids that the body cannot produce are important in the metabolism of vitamins A and E, reducing the risk of antenatal depression. It is also important in the development of fetal organs, especially the eyes and brain. You should eat 2-3 times a week.
Fish is an important food to help supplement the necessary DHA nutrients, help develop the brain of the fetus.. The best nutritious fish for pregnant women are: salmon, sardines, herring, avoid eating fish containing a lot of mercury.
Sweet potato – golden food for pregnant women. Sweet potato Contains many essential nutrients for the mother. Sweet potatoes provide starch, fiber, important amino acids for the body, vitamins C, B1, zinc, iron, calcium…. Therefore, eating sweet potatoes daily helps pregnant women provide nutrition. It also helps pregnant women prevent constipation and prevent diabetes.
Sweet potato possesses rich beta-carotene content. This is the compound that will convert into vitamin A, which is essential for the differentiation of cells and tissues in the baby’s body. This growth process is very important for the development of the fetus. Studies have shown that pregnant women need to increase their vitamin A intake by about 40% compared to normal.
More, sweet potato It is also a type of tuber with a mild sweet taste, which helps reduce blood sugar levels, reducing the risk of gestational diabetes for pregnant women.
Egg It is a nutritious food for all ages. For pregnant women, eggs are essential for the stages of pregnancy. In egg have high nutritional value such as protein, fat, vitamins, minerals. The protein of eggs has all the necessary amino acids in an appropriate proportion for good absorption without causing weight gain for pregnant women.
If the pregnant mother is wondering what should she eat to be good for the fetus and not cause weight gain for the motherinactive eggs is a popular and easy to enjoy “superfood”. Nutritional studies have shown that, egg Provides a lot of nutrients necessary for the development of bones, neural tube and brain of the fetus such as iron, omega-3, choline, zinc, calcium, vitamin D …
Benefits of black beans for pregnancy health has been recognized by doctors. According to research in Japan, every day pregnant women drink from 500-1000ml of black bean water will help supplement a lot of nutrients. For example, protein, healthy fats, important vitamins and minerals such as iron, zinc, calcium, beta carotene, B vitamins and folic acid, etc. These are essential nutrients for a healthy mother and baby. strong during 40 weeks of pregnancy.
The right time for pregnant women to drink water black beans is before pregnancy until the end of the first 3 months of pregnancy. During this time, black bean juice will help maintain important nutrients. Especially folic acid and vitamin B – important ingredients that help to significantly prevent neural tube defects in the fetus as well as birth defects in the baby’s brain and spinal nerves.
In avocado Contains over 14 vitamins and minerals including folate, calcium, iron, copper, magnesium, phosphorus, potassium, sodium, zinc, manganese and selenium. Butter Contains antioxidants to help fight aging and jaundice during pregnancy and postpartum. Pregnant women should consume 2-3 avocados a day to provide folate to help prevent neural tube and spine defects in babies.
Butter and dishes from butter is the most accurate answer to the question: what should pregnant women eat to gain weight fast? With a rich content of B vitamins, monounsaturated fatty acids, fiber, vitamin K, vitamins C, A, etc., avocado helps prevent neural tube defects. Not only that, this fruit also helps reduce leg cramps during pregnancy very effectively. It should also be added that the amount of potassium in avocado is much more ideal than in bananas.
Almonds and Walnuts All contain a lot of healthy fats (rich in omega-3s to enhance baby’s brain development), protein, fiber, magnesium, various vitamins and minerals to help pregnant women have a light but full of energy meal. , control the mother’s appetite, help the mother stay healthy, the baby develop the best without fear of weight gain, heavy.
Pregnant women should supplement almonds and walnuts into the daily diet to be good for the fetus without fear of uncontrolled weight gain. Almonds are foods rich in vitamin E, protein, nutrients that are important for fetal bone development without causing the mother to gain much weight.
Yogurt Whole milk contains more calcium than milk. Plus, it has nutrients needed for bone formation, including protein, B vitamins, and zinc.
It is also beneficial for the mother’s health. Expected pregnant mothers should take 1.000 mg of calcium per day to reduce the risk of preterm birth as well as prevent osteoporosis in the mother, help the mother to be light, healthy, healthy and nutritious, to ensure the baby’s growth and development. grow well without worrying about weight gain, in the mother a lot.