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Take the fat out of the fish or meat before cooking; at the same time, remove the oily film on the surface of the food when cooking.Besides, you can cut down the amount of fat in the food by grilling, steaming, boiling or braising rather than frying them which you have to use lots of oils. If you need to use oil, choose the type of oil that contains lots of nutriments for both mother and baby such as olive oil, linseed oil, sunflower oil... Replacing mayonnaise, sour cream in salad with sugar-free yoghurt is also a good way to cut down the excess energy of the body. Use non-fat, sugar-free milk and increase the amount of vegetable, as well as fruits in your daily diet of both mom and baby.

Divide your meal in so small ones during the day

Right from the beginning of pregnancy, you should get used to the habit of having 5-6 small meals in a day instead of having 2-3 main meals. At the same time, you should ensure the equal nutrition demand within 24-48 hours rather than try to make the amount of essential nutrition equal in each meal. To make sure that the daily used foods provide enough nutrition for you and your baby, you can refer and apply the daily portion recommended as follow, with each group of food representing a portion: 3 portions containing top protein from animal meat, 2 portions of food containing vitamin C; 4 portions containing calcium; 4-5 portions containing carbohydrate, complex sugars; 1-2 portions of vegetables, fresh fruit, 2 iron-rich portion and 8 glasses of water, sugar-free juice.

Description: Divide your portion into 5-6 small meals during the day help mother and baby absorb the nutriments better, avoiding indigestion, heartburn, when being pregnant.

Divide your portion into 5-6 small meals during the day help mother and baby absorb the nutriments better, avoiding indigestion, heartburn, when being pregnant.

Choose healthy food containing lots of nutriments

Right when you start to get pregnant, you should master the list of healthy, low-fat, low sugar and low energy but contain lots of essential nutriments for both mom and baby. About vitamins, you should choose orange-colored fruits, dark green leafy vegetables, milk, egg… to supplement vitamin A which is necessary for the development of the cells, prevents problems related to eyes, skin and push the immune system; dairy products, red meat, poultry meat, fish, nuts, beans, banana… to provide vitamin B12, B6 which support the development of blood cells, the functions of the neurons, and the bran activities for the baby. Meanwhile, vitamin C can be found a lot in fruits, vegetables such as broccoli, spinach… which helps to push up healthy brain function, form bones, teeth, gum and blood vessel, and at the same time, increase the absorption of iron and calcium for the body and collagen. The yolk, fish oil and milk provide a rich source of vitamin D, which helps to strengthen the bones, vitamin E in whole-grain cereal, vegetable oil, seeds,and green leafy vegetables help to prevent damage in fetal cell…

Description: You should choose orange-colored fruits, dark green leafy vegetables, milk, egg… to supplement vitamin A

You should choose orange-colored fruits, dark green leafy vegetables, milk, egg… to supplement vitamin A

At the same time, you need to diversify your diet with dairy products, ark green leafy vegetables, soy bean and products from soy bean, potatoes, nuts such as linseed, walnuts, sunflower seed cashew nuts, almond, fishes, low-fat pork, poultry and beef, seafood… to supplement calcium for the development of the baby’s skeletal system, folic acid to develop the nervous system and avoid defects in fetus, iron to make blood and increase the amount of oxygen in blood; magnesium to make the bones solid and ensure the muscle activities and nerve function…

Description: It’s good to constantly care about your weight and do exercise regularly to burn off excess energy after eating.

It’s good to constantly care about your weight and do exercise regularly to burn off excess energy after eating.

Make sure that you gain weight gradually: doctors recommend that women having average weight when getting pregnant can gain from 10-15 kg within the 40 weeks of pregnancy. According to that, normally, in the first 3 months, you should gain 0.3-1 kg, 5kg in the next 3 months and 6 kg in the last 3 months. If you’re overweight before you get pregnant, you should gain about 7-11 kg, and if you’re pregnant with twins you need to gain 16-20 kg.

Consume unnecessary energy after eating: women should know that the energy need in different stages of pregnancy is not the same. Specifically, at the first 3 months pregnant women just need to supplement about 300 calories each day, the next 3 months is 350 calories,and the last 3 months is about 500 calories. Therefore, if you realize that the total amount of energy supplemented for the baby and mother exceeds this number, pregnant women can do exercise to burn off excess energy by doing housework, and have more physical activities such as walking, practicing yoga, exercising…

 

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