Diet advice and recipes for 13 weeks of pregnancy
What Nutrition Needs for 13 Weeks of Pregnancy
Main nutrients: zinc, iodine
Role: To prevent the development of poor fetal growth
Expectant mothers need to increase their zinc intake this month. About 14 weeks, the fetus's thyroid gland began to work and made its own hormones. The thyroid needs iodine to function normally. Insufficient iodine intake by the mother and hypothyroidism after birth can affect the child's central nervous system, especially the development of the brain. Seafoods such as fish, shellfish and seaweed are the most abundant food sources for iodine. Eat at least twice a week. Zinc deficiency can also cause pregnant women's taste, abnormal smell, loss of appetite, poor digestion and absorption, and reduced immunity. Zinc-rich foods include raw oysters, oysters, liver, mushroom, sesame, and erythrascus, especially in oysters.
Tips: Zinc supplementation should also be appropriate, and the daily zinc supplement should not exceed 20 mg.
13 weeks of pregnancy diet
1. Pregnant mothers have become appetite after this week, and the nutritional needs of the baby have also increased. Pregnant mothers can safely eat things that they like but are afraid to eat because they are worried about gaining weight.
2, no matter how delicious, nutritious food do not eat too much, full, or eat a large number of the same food for several days.
Pregnancy 13 weeks diet 8 precautions
1, pregnant women need nutrition, to ensure the growth of the fetus, so the intake of pregnant women to eat more than usual about 10 to 20%. If the nausea and vomiting of early pregnancy reaction, can take a small amount of meals, diet should be light, easy to digest, you can eat sour dates, oranges and other sour fruit, but not pickles and the like.
2, 3 months of the second trimester, the fetus gains 10 grams per day, the food intake of pregnant women should be increased. Because the uterus bulges and oppresses the intestine, it is easy to cause constipation, so pregnant women should eat more vegetables and drink plenty of water.
3. During the third trimester of pregnancy, the fetus gains twice as much weight, and the brain cells proliferate. This is the key stage of nutrition for pregnant women. Attention should be paid to a sufficient and reasonable balanced diet.
4. In the middle and late stages of pregnancy, the average daily diet needs an additional 9 grams of high-quality protein, equivalent to eating 300 grams of milk, two eggs or 50 grams of lean meat, and if it is a vegetable protein, eat 15 grams more, which is equivalent to 200 grams of tofu Or rice.
5, blood volume during pregnancy increased by 30%, need 700 mg of iron to make red blood cells, is usually three or four times, should eat more animal foods such as lean meat, poultry, fish, eat two or three times a week, liver, if necessary Iron can be taken to avoid anemia, but not tea.
6, increase the intake of calcium-containing dairy products or food, and more sun, you can also take calcium tablets.
7, eat 500 to 700 grams of vegetables a day, to supplement the vitamins needed by pregnant women, eat a fruit after dinner.
8, control the amount of salt. Especially for pregnant women with lower extremity edema, we must pay attention to dishes not too salty, eat more food with some water.
Pregnancy 13 weeks Nutrition Tips
Pregnant mothers have become appetite after this week, and the nutritional needs of the baby have also increased. Pregnant mothers can safely eat things that they like but are afraid to eat because they are worried about gaining weight. No matter how delicious and nutritious the food is, don't eat too much, get full, or consume the same food for a few days.
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