【Pregnancy Diet】Check out dietary tips, taboos, and healthy menus for early pregnancy.

In the early stages of pregnancy, maintaining a balanced nutritional intake is crucial. Therefore, expectant mothers need to pay special attention to their diet to ensure the healthy development of their baby. The dietary needs and restrictions for pregnant women differ from those of the general population. This article will provide an overview of the key points regarding diet during early pregnancy.

The early stages of pregnancy are a critical period for the rapid development of the baby’s vital organs. Therefore, proper nutrition for expectant mothers is of utmost importance, not only to meet their own needs but also to ensure the baby receives the necessary nutrients.

Dietary Principle 1 for Pregnant Women: Eat More Leafy Green Vegetables to Supplement Folic Acid

Folic acid is a key nutrient essential for the healthy development of the embryo and foetus’s nervous system. The Department of Health recommends that women planning to conceive and those in the first trimester of pregnancy should consume at least 400 micrograms of folic acid daily. This helps promote the normal formation of the foetus’s central nervous system and spine, reducing the risk of neural tube defects. Expectant mothers can increase their intake by consuming dark green vegetables such as spinach, bok choy, and rapeseed, or by including foods like liver and soybean products in their diet.

Dietary Principle 2 for Pregnant Women: Consume More Iodine-Rich Foods

Iodine is a trace element necessary for maintaining normal thyroid function, growth, and development. The World Health Organization recommends that pregnant women consume 250 micrograms of iodine daily. This can be achieved by eating iodine-rich foods such as seaweed, seafood, egg yolks, and dairy products. According to the Hong Kong Population Health Survey, pregnant and breastfeeding women do not obtain sufficient iodine through their diet. Therefore, it is advised that expectant mothers take a daily supplement containing at least 150 micrograms of iodine to ensure adequate intake.

Dietary Principle 3 for Pregnant Women: Increase Intake of Iron-Rich Foods

Iron is a crucial component of haemoglobin and myoglobin, ensuring oxygen is effectively transported throughout the body and supporting the normal development of both the mother and the foetus. During pregnancy, the baby’s iron supply depends on the mother’s transfer and accumulates in the foetus’s body for use in the first 4 to 6 months after birth. Pregnant women should aim to consume 27 milligrams of iron daily to ensure sufficient intake, safeguarding the baby’s healthy development.

Dietary Principle 4 for Pregnant Women: Supplement with Calcium

Calcium is an essential nutrient during pregnancy, playing a key role in the development of the foetus’s bones and teeth. Expectant mothers should consume 1,000 milligrams of calcium daily, which can be obtained from foods such as low-fat milk, dried small fish, dried shrimp, oysters, seaweed, black sesame seeds, tofu, and soybean products. Additionally, pregnant women may take calcium supplements under medical guidance if needed.

Dietary Principle 5 for Pregnant Women: Ensure Adequate Vitamin B12 Intake

Vitamin B12 supports the development of the foetus’s nervous system. A deficiency in B12 can lead to anaemia in pregnant women. It is recommended to consume animal-based proteins such as eggs, milk, dairy products, and liver. For vegetarians who do not consume meat or dairy, sources like kelp, nori, and fermented tofu, or vitamin B12 supplements, can be considered. Alternatively, supplementation under a doctor’s advice is also an option.

Dietary Principle 6 for Pregnant Women: High-Quality Protein

Protein is an indispensable nutrient for the baby’s growth and development. During pregnancy, women need an additional 10 grams of protein daily, with more than half of this coming from high-quality protein sources such as eggs, milk, soybeans and their products, and fish. High-quality protein is rich in amino acids, which are fundamental for the development of the foetus’s tissues and organs. Additionally, it helps pregnant women maintain good physical health and boosts immunity.

Dietary Principle 7 for Pregnant Women: Balanced Diet with Small, Frequent Meals

In the early stages of pregnancy, hormonal changes may cause expectant mothers to experience nausea and vomiting. Adopting a pattern of small, frequent meals with balanced portions can help, avoiding the extremes of eating too little or too much at one time.

Dietary Principle 8 for Pregnant Women: Maintain Dietary Diversity and Pay Attention to Food Hygiene

During pregnancy, expectant mothers should strive to maintain a diverse diet that includes the five major food groups: grains, vegetables, fruits, meat, fish, eggs, legumes, and dairy or dairy alternatives. This ensures a balanced intake of various nutrients to meet different nutritional needs. Additionally, extra attention should be paid to food hygiene and safety. Pregnant women should avoid raw foods such as sashimi and raw eggs, ensure food is thoroughly cooked, and be mindful of food storage and handling. Maintaining good personal hygiene habits is also crucial to reduce the risk of infection.

To ensure the health of expectant mothers and their babies, the following five taboos are crucial for pregnant women to observe.

Avoid Alcohol Consumption

Alcohol can directly penetrate the placenta, affecting the foetus's development and causing permanent impacts on intelligence and physical growth, even leading to miscarriage. Therefore, the safest approach is for pregnant women to abstain from alcohol completely during pregnancy.

Avoid Raw Food

Raw food carries a risk of bacterial infection, which may cause discomfort such as diarrhoea and vomiting in pregnant women, and even endanger the health of the foetus. Therefore, during pregnancy, all meat, seafood, eggs, and similar foods must be thoroughly cooked to avoid harmful parasites.

Avoid Excessive Caffeine Intake

Drinks such as coffee, tea, and cola contain caffeine, which can put both the expectant mother and the foetus in a state of excitement, affecting rest periods. Excessive intake may also impact the foetus's nervous system development. It is recommended that pregnant women limit their daily caffeine intake to no more than 200 milligrams.

Avoid High-Sugar, High-Salt, and High-Fat Diets

Consuming processed foods high in oil, sugar, and fat is detrimental to the health of both pregnant women and their foetuses, potentially leading to rapid weight gain, oedema, and other issues. Pregnant women should opt for healthy foods rich in fibre and vitamins, and consume appropriate amounts of protein, carbohydrates, and other nutrients.

Avoid Over-Supplementation

Some pregnant women worry about nutritional deficiencies and over-supplement with nutrients, which may cause physical discomfort or even pose health risks. It is advisable for pregnant women to consult their doctors for guidance on supplementing deficient nutrients, such as folic acid and iodine, in appropriate amounts, while still prioritising a balanced diet and avoiding excessive intake of supplements.

Breakfast - Full of Nutrition

For breakfast, opt for whole grain foods such as whole wheat toast or oatmeal, paired with high-quality protein like eggs or soy products, along with fresh fruits and vegetables, for a rich and balanced nutritional intake. It is recommended that pregnant women drink more fruit and vegetable juices to supplement vitamins, and consume foods high in dietary fibre and rich in carbohydrates to aid digestion and boost energy levels.

Lunch - Replenish Energy

For lunch, pregnant women are advised to focus on foods high in protein, calcium, and iron, such as fish soup or bone broth, which are rich in calcium and iron. These foods support the growth and skeletal development of the foetus.

Dinner - Light and Nurturing

Dinner should be light to avoid disrupting sleep. Pregnant women can choose to cook by steaming or stir-frying, incorporating plenty of vegetables, lean meat, and soy products, paired with a small portion of staple food. This ensures that dinner provides essential nutrients without being overly filling.

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Source: Department of Health, hospitals, and dietitian information

Note: This article was last updated on 2 July 2024.

This English version of this article has been generated by machine translation powered by AI. It is provided solely for reference purposes. In the event of any discrepancy or inconsistency between this translation and the original Chinese version, the Chinese version shall prevail.