Wednesday, April 25, 2012

Diet for pregnancy (Part 2)

Pregnancy mother has their own nutrition pyramid table like the above image. It is essential to go through especially to learn what do you require most. I strongly recommend to start from protein. The protein intake for pregnancy mother should increase another 7.5 g/d or a total of 62.5 g/day. It is actually calculated based on body weight too. For example, those who are underweight should take at least 10 exchange of protein sources from foods such as 1 whole egg/ 30g tuna/ 30g sardine (1 exchange as breakfast) 120g of fish (1 whole fish), 90g chicken pieces or 1 ½ pieces of tofu (3 exchange) for each meal (lunch and dinner) plus another 2 cups of milk in whole day. The diet of pregnant vegetarian sometimes is lower in vitamin B12, Vitamin D, Ca, Zn, omega-3 and iron, thus; they need  variety plant sources legumes (lentils, chickpea, black-eye pea, black benas), grains (barley, corn, rice), nuts (soy, seeds), yogurt, vegetables and fruits to get sufficient of those nutrients.

在怀孕期间,蛋白质的摄入量应增加额外的7.5克/ 天或共62.5克/天。它实际上是根据体重计算的。例如,那些体重过轻的至少应摄取10份量的蛋白质来源的食物,如1颗蛋/30克鲔鱼/30克的沙丁鱼作为早餐,午餐或晚餐应包括120克或1尾鱼/90克的鸡肉片/1个半件豆腐在每一餐,另加一天两杯牛奶。素食主义的孕妇有时可能不足维生素B12,维生素D,钙,锌,ω-3,铁的饮食,因此需要确保足够的蛋白质包括从植物来源的豆类(扁豆,鹰嘴豆,黑眼豌豆,黑豆),谷物(大麦,玉米,米),坚果(大豆,种子),酸奶,蔬菜和水果,以获得足够的营养。

Monday, April 16, 2012

Diet for pregnancy (Part 1)

Littlediet is going to cover pregnancy topic this month as many around us might notice married couple tend to have a baby in this "dragon" year! However, have anyone of you think of having a healthy body first or started to take care only after you are pregnant? Actually, no matter how is the preparation, proper diet is the most important things you can give to your beloved one. To develop a healthy baby, all essential nutrients are very important for healthy growing up and development, for example extra iron, calcium, folate and others macro-nutrients. Littlediet is here to provide all necessary tips and recommendation according to the standard or experience.

The energy intake for 1st trimester (1st 3 months) pregnancy mother should be within a standard of 1800Kcal per day. When proceed to 2nd trimester might need to add on another 360 Kcal from standard (total 2160Kcal). Thus, the last trimester will result an additional of 475Kcal from standard which is total 2275Kcal. This is related to aggressive growth and development started on 2nd trimester until 3rd trimester for vital organs mature development. On the same time, certain micro-nutrients are needed as well apart from usual intake.

For pregnancy women, we do encourage a regular meal time and balance meal as it is essential for both maternal and fetal health. The 3 main energy sources include carbohydrate (CHO), protein and fat. For CHO, it supplies 50-65% from total energy, with a minimum 175g  to meet fetal brain’s need for glucose. Besides, due to hormonal changes, most of the maternal might face constipation problem, therefore it is recommended intake of high fiber especially green leafy vegetables, oats, barley, guava and apple that can help in resolving this problem. Of course, adequate fluid intake with 2L/day also can help in this problem. Next, for those pregnant women who are at risk or getting gestational diabetes mellitus, you might need to aware on sugary foods and beverages.



我们鼓励孕妇们培养有规律的用餐时间和平衡膳食。一共有 3个主要的能源来源是必须摄取足够的,这包括碳水化合物,蛋白质和脂肪。碳水化合物是让细胞得到总能量的50-65%,最低为175克,以满足胎儿大脑需要的葡萄糖。此外,由于荷尔蒙的变化,大多数产妇可能面对便秘问题,因此,高纤维,尤其是绿叶蔬菜,燕麦,大麦,番石榴,苹果,可以帮助解决这个问题。当然也鼓励摄入足够的水分(每天2公升)。但是,在这必须提醒关于怀孕期间若有血糖过高现象需注意甜的食物和饮料饮用。