What snacks should I eat during early pregnancy? A full analysis of the top 10 health choices
Early pregnancy is a critical stage of fetal development, and the dietary choices of pregnant women are particularly important. Reasonable snacks can not only relieve morning sickness, but also provide adequate nutrition for mother and baby. This article combines hot topics on the Internet in the past 10 days to compile a scientific and safe snack list for expectant mothers.
1. Core principles for choosing snacks for pregnant women
1. High nutrient density: give priority to foods rich in nutrients such as folic acid, iron, and calcium.
2. Low degree of processing: avoid preservatives, artificial colors and other additives
3. Easy to digest: reduce gastrointestinal burden during pregnancy
4. Control sugar and salt: prevent gestational diabetes and hypertension
2. Recommend 10 snacks for early pregnancy
| Snack name | Main nutrients | recommended daily amount | Things to note |
|---|---|---|---|
| sugar free yogurt | Calcium, protein, probiotics | 200-250ml | Choose viable bacteria types that are stored at low temperature |
| mixed nuts | Unsaturated fatty acids, vitamin E | About 30g | Avoid salty taste |
| oatmeal cookies | Dietary fiber, B vitamins | 2-3 pieces | Check ingredient list to avoid trans fats |
| Cooked corn | Folic acid, dietary fiber | 1 medium size stick | Freshly cooked and eaten is the best |
| low sugar fruits | Vitamin C, plant compounds | 200-300g | Avoid high-sugar fruits such as durian and lychee |
3. 5 snack-related issues hotly discussed by netizens
1.Can I eat spicy strips?
Doctors suggest that processed foods high in oil and salt should be avoided during pregnancy. The additives in spicy strips may affect fetal development.
2.Will eating nuts cause internal heat?
Nutritionist’s reply: It’s okay to eat it in moderation. It’s recommended that it be no more than a handful in the palm of your hand every day, and drink plenty of water.
3.What can I eat if I have severe morning sickness?
Popular solutions: ginger candies, soda crackers, and lemonade have been proven effective by most pregnant mothers.
4.What should I do if I wake up hungry at night?
Expert advice: Prepare whole-wheat bread, warm milk and other easily digestible foods, and avoid fried foods.
5.Can I have milk tea?
Latest research: Caffeine intake should be controlled below 200mg/day, and it is recommended to choose caffeine-free drinks.
4. Blacklist of snacks for pregnant women
| Not recommended food | Potential risks | alternative |
|---|---|---|
| Sashimi/Sushi | Parasitic infection risk | cooked seafood |
| unpasteurized cheese | Listeria contamination | hard cheese |
| Alcoholic snacks | Affect fetal development | Non-alcoholic beverages |
| Industrial processed meat floss | Too many additives | Homemade Pork Floss |
5. Special reminder from nutritionists
1. Eat small meals often: Divide three meals into 5-6 meals to help stabilize blood sugar
2. Food diary: record food reactions and detect allergens in time
3. Individual differences: adjust diet plan according to pregnancy test indicators
4. Hydration: Keep the daily water intake at 1.5-2 liters
The latest survey shows that 85% of pregnant women will change their eating habits during pregnancy, and scientific snack selection can make pregnancy more comfortable. It is recommended that expectant mothers collect this article and make flexible adjustments according to their own conditions. If you have special physical conditions, please be sure to consult a professional doctor.
(Note: The data in this article are compiled from recent discussions in professional medical journals, nutrition society guidelines, and mainstream health platforms. The date of update is November 2023)
check the details
check the details
en
