women

Setting up a reasonable and high nutrient diet for pregnant women is very important to ensure the health for both mother and baby.

Description: Pregnant women need balanced and enough nutrient diet

Pregnant women need balanced and enough nutrient diet

You can set up your own diet easily by choosing different foods from the five daily food groups as following:

Bread, cereal, and rice

Description: Bread, cereal, and rice

Bread, cereal, and rice

Pregnant women need from 6 to 11 portions of this food group. You need to know that this is main food in daily meal of pregnant women. In each meal, a pregnant woman should eat 2-3 bowls of rice or instead of bread or cereals.

Foods in this group are rich in carbohydrate which is the main source of energy. Furthermore, they also are source of protein, materials to compose muscle of mother and baby. In addition to, cereals are source of vitamin B and iron for pregnant women.

Vegetables

Vegetables provide vitamins A and C, minerals and fiber that can reduce constipation. Group foods high in vitamin C are broccoli, cabbage, green leafy vegetables, potatoes, spinach, green beans and tomatoes. Foods with high vitamin C help body absorb iron in food. Your body cannot store vitamin C so you should be absorbed them through vegetables every day.

Description: Pregnant women must not miss vegetables in daily diet

Pregnant women must not miss vegetables in daily diet

Vitamin A motivates cells’ growth and health in body of the mother and baby. Vitamin A is contained in green and yellow vegetables such as broccoli, sweet peppers, sweet potatoes, carrots, and pumpkins.

Fruits

Description: Fruits

Fruits

Some fruits such as oranges, grapes, tangerine, water melon, strawberries are rich in vitamin C. Dark yellow fruits such as melon, apricots are rich in vitamin A. You can eat 3 or 4 portions of fruit a day: fresh fruit or fruit juice for breakfast, fresh or dried fruit for middle of morning, fruit salad for lunch, and dessert with fruit for dinner.

Meat, poultry, fish, beans, eggs and nuts

Protein is the main nutrient in this food group that is necessary for developing new cells and replacing aging cells.

Fresh milk, yogurt, and cheese

Description: Fresh milk, yogurt, and cheese

Fresh milk, yogurt, and cheese

Milk products provide many nutrients, especially calcium and protein. Calcium is essential for establishing teeth and bones. If you do not absorb enough calcium, your baby will withdraw calcium from your bones and make you easy to be osteoporosis later.

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