准妈妈孕期饮食指南
发布时间:2011-05-24 11:49 来源:君健网
“适龄”孕妇营养原则
1.以膳食指南为饮食指导,保持适宜的体重增长:体重正常者最理想的体重增加量为2到4斤、孕前超重者应将体重增加量控制在3斤以内、孕前较瘦者要尽快恢复标准体重。
2.根据自己的口味喜好,规律进食三餐及两次小加餐,尽量丰富食物种类,做到粗细搭配、主副均衡、品种多样:谷类及薯类等富含碳水化合物的食物应占全天热量的55%至60%,主食品种及样式一定要丰富多彩;每天摄入约70克的优质蛋白质;不做素食主义者,广泛摄入禽畜肉、蛋类、鱼虾类、奶及豆制品;脂肪摄入量不超标、控制动物脂肪摄入量,并以植物油作为主要食用油脂,以帮助胎宝宝获取丰富的必需脂肪酸。
3.适当增加热量摄入,但不可过量。每次早孕反应出现前或感觉恶心的时候吃一点儿清淡易消化且较干的细粮如烤面包片、米饭、面条、土豆等。
4..不盲目进补:孕早期对热量、蛋白质和脂肪的需求无明显增加。进补过度、体重增加过快会增加妊娠糖尿病等问题的发生几率。
5.饮水要足量,饮食中增加汤羹类食物,呕吐严重时更要酌情补充。
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