The nutrition of pregnant mommy will not decrease (part two)

Whether considering environmental factors or convenience of life, more and more pregnant mothers tend to eat out for three meals. Although eating out is not as healthy and safe as cooking in person, pregnant mothers can still choose foods suitable for supplementary nutrition from the types of ingredients and cooking methods when they have to eat out. Among all kinds of food, how should pregnant mommy choose food when she goes out to eat, in order to eat the right food intelligently, supplement nutrition and health without losing points? The following menu is designed by nutritionists for pregnant women. As long as they master the key principles, mothers can also change their favorite menus! Breakfast starch+protein 1 toast with eggs (whole grain toast is optional), with milk or soybean milk 1 cup. Half or 1 protein can be added in the second and third trimesters of pregnancy. Reminder: Natural and complete prototype food has relatively perfect nutrients, such as vegetables and eggs. We should avoid eating processed foods, such as sausages, ham and chafing dish ingredients. Lunch starch+protein+vegetables 1 bowl of noodle soup 1 scalded vegetables and tofu. Avoid sticky food, such as broth noodles, hot and sour soup and clam noodles. Nutritionist Zhang explained that sticky food belongs to high GI value, and eating it in the body will cause blood sugar to rise. The so-called GI value in the reminder refers to the glycemic index. Foods with high GI value will accelerate the rise of blood sugar. Once blood sugar rises, it will promote insulin secretion, and insulin will promote the formation of fat. Afternoon snacks for mothers in the second and third trimesters can increase their intake of 300 calories and10g protein. Nutritionist Zhang suggested adding afternoon snacks between lunch and dinner, such as 1 cup of soybean milk, milk with 2 slices of toast or 1 serving of fruit, which are all good choices. Dinner Starch+protein+Vegetables For people who eat out, buffet is the best choice. Not only can you choose the amount of food and dishes, but also the variety of dishes. Dinner content such as 1 bowl of five rice and 1 bowl of vegetables, with 2 to 3 servings of fish (each serving is about half the size of a palm), because fish is low in fat and rich in DHA, which is helpful for fetal brain development. Nutritionist Zhang said that if you choose deep-sea fish, such as salmon, cod, saury, etc., because of the high fat content, other side dishes can be light and less oily. Tips: Pregnant mommy should avoid fried, heavy-flavored or spicy food. Check! A healthy and happy pregnant mommy with bad eating habits can give birth to a strong baby. The health of pregnant women is related to the baby's growth and development. Mommy should eat enough nutrition and have good eating habits, such as a balanced diet and regular meal time. In this paper, the common NG eating habits of pregnant women who eat out are sorted out. The self-examination of pregnant mothers needs to be improved, and dieticians explain the bad eating habits one by one. 1. When pregnant women with abnormal diet eat out, besides paying attention to the type and weight of food they eat, there is also a very important meal time. Only regular meal time can stabilize the hormone and metabolism in the body. Nutritionist Zhang explained that improper meal time or lack of regular meal time can easily lead to physiological dysfunction and weight loss. 2. It is a bad eating habit to replace dinner with drinks and snacks, because drinks and snacks cannot provide perfect nutrition, and most of them are processed foods, which are harmful to human health. 3. Eating midnight snack before going to bed affects gastrointestinal digestion and sleep quality, especially for mothers in the middle and late pregnancy. When their appetite and food intake improve, they are prone to hunger. Nutritionist Zhang suggested that pregnant mothers can drink a cup of hot milk or whole wheat toast before going to bed, and try to choose foods with low GI value. How can pregnant women improve their hunger? Dinner can increase the intake of vegetables or eat low-calorie ingredients, such as konjac, which is a good snack. 4. Insufficient water supply Many diners will ignore the importance of drinking water. Nutritionist Zhang said that for pregnant women, the daily drinking water is about 2000 c c, and the benefits of drinking more water can help gastrointestinal digestion, improve dry skin, prevent constipation and urinary tract infection, and have many benefits to the human body. But wrong cognition is like replacing boiled water with drinks and soup, which leads to excessive intake of sugar and sodium and damages kidney health. 5. Fruit replaces vegetables. Vegetables are rich in dietary fiber, and there are many precious nutrients in various vegetables. Fruits can't replace the nutrients of vegetables, and the fructose content of fruits is high. Eating too much fruit in pregnant women will lead to an increase in blood sugar, which may lead to gestational diabetes. Nutritionist Zhang added that some pregnant women like to drink juice. When the fiber and nutrients of fruit are destroyed, the nutritional value is greatly reduced, and it is easy to eat too much if you are not careful, so pregnant mothers should pay more attention. 6. Weight misunderstanding: How much weight should you gain during pregnancy to be healthy? Actually, it is based on the weight before pregnancy. Nutritionist Zhang said that it is different from the situation that pregnant women were worried about being overweight in the past. Another situation is that pregnant mothers "dare not eat". Some mothers strictly control their diet in order to quickly restore their slim figure after childbirth. Nutritionist Zhang said that pregnant women should not blindly pursue only gaining 8 or 9 kilograms during pregnancy, and the correct mentality should be based on the original weight. If the mother's weight is normal before pregnancy, as long as she keeps a normal diet during pregnancy, there is no need to deliberately control her food intake, and worrying too much about her weight will make her pregnant mother depressed. This is not a good phenomenon. Zhang Education: Master of Health Promotion and Health Education at National Taiwan University Experience: Hospital, Nanmen General Hospital, Enzhuming Hospital, consortium legal person, qualified health teacher of Diabetes Health Education Association of the Republic of China. Current position: Interview/Consultation with Nutritionist in Neihu Guotai Clinic/Model Zhang, Nutritionist in Neihu Guotai Clinic/Beautiful Mommy and Soft Heart Shu Hua/Cai Photography/Pandora Professional Children Photography (02-8773) Mababy/ Subscribe to Healthy Aloha Audio-visual Channel to read health knowledge more easily and pay attention to your health every day! Line @ ID: @:/supply/article/20597/The nutrition of pregnant mommy who eats out is not reduced (below) Keywords: April of baby and mother, eating out, gestational diabetes, pregnancy-induced hypertension.