Preparation for pregnancy : Start taking folic acid 3 months before pregnancy to prevent fetal malformation 1st month of pregnancy Main nutrient: folic acid Role: to prevent fetal nerve organ defects Supplementation of folic acid can prevent anemia, preterm delivery, and prevent fetal malformation, which is especially important in early pregnancy, because early is the key to the development of the fetus’s nerve organs. Pregnant mothers should always eat foods rich in folic acid, such as bread, pasta, white rice and flour and other cereals, as well as beef liver, spinach, lobelia, asparagus, beans and apples, tangerines, oranges and so on. In addition to dietary supplements, you can take oral folic acid tablets to ensure that you get your daily requirement of folic acid. The 2nd month of pregnancy main nutrients: vitamin C, vitamin B6 Role: relieve bleeding gums, inhibit pregnancy vomiting The 2nd month of pregnancy, some mothers-to-be will find themselves in the brushing of teeth when the gums will bleed, moderate supplementation of vitamin C can alleviate the phenomenon of bleeding gums. At the same time, it can help improve the body’s resistance and prevent dental diseases. Vitamin C in life comes from fresh fruits and vegetables, such as, green peppers, cauliflower, cabbage, tomatoes, cucumbers, spinach, lemons, strawberries, apples, kiwi fruits and so on. Note: You should not cook the above foods for too long to avoid losing a lot of vitamin C. For those mothers-to-be who suffer from pregnancy vomiting, vitamin B6 is the nemesis of pregnancy vomiting. Vitamin VB6 is found in maltose, and eating 1-2 tablespoons of maltose a day can not only inhibit pregnancy vomiting, but also make pregnant women more energetic. Foods rich in vitamin B6 are bananas, potatoes, soybeans, carrots, walnuts, peanuts, spinach and other plant foods. Animal food to lean meat, chicken, eggs, fish and other content. 3rd Trimester Main Nutrients: Magnesium, Vitamin A Function: Promote fetal growth and development Magnesium is not only vital for the health of fetal muscles, but also contributes to the normal development of bones. Recent studies have shown that the amount of magnesium consumed during the first trimester of pregnancy is related to the height, weight and head circumference of the newborn. Magnesium is readily found in salad oils, green leafy vegetables, nuts, soybeans, squash, melons, sunflower seeds and whole grains. In addition, magnesium is good for the mother-to-be’s uterine muscle recovery. Vitamin A is needed throughout the development of the fetus, and it especially ensures the health of the skin, gastrointestinal tract and lungs. During the first trimester of pregnancy, the fetus is not yet able to store vitamin A on its own, so it is important for pregnant mothers to have an adequate supply. Sweet potatoes, pumpkin, spinach and mango all contain high levels of VA. 4th trimester Main nutrient: Zinc Function: Prevent the fetus from developing poorly Mothers-to-be need to increase their zinc intake this month. If the mother-to-be is deficient in zinc, it will affect the growth of the fetus in the uterus, and will cause the fetus’s brain, heart, and other important organs to be underdeveloped. Zinc deficiency can cause abnormalities in the sense of taste and smell, loss of appetite, poor digestion and absorption, and lowered immunity in pregnant mothers, which will inevitably result in intrauterine growth retardation of the fetus. Zinc-rich foods are oysters, oysters, liver, mushrooms, sesame seeds, red shellfish, etc., especially in the oyster content is particularly rich. Tip: Zinc supplementation should be in moderation, the daily dietary zinc supplement should not exceed 45 mg. The 5th month of pregnancy main nutrients: vitamin D, calcium Role: to promote the development of fetal baby bones and teeth Pregnant mothers after the 5th month of pregnancy, the fetal baby’s bones and teeth grow particularly fast, is a period of rapid calcification, the demand for calcium is simply a dramatic increase. Therefore, from this month onwards, milk, maternity milk powder or yogurt is an essential daily calcium supplement drink for expectant mothers. In addition, you should also eat more of the following foods that are easy to take in calcium, such as, dry cheese, tofu, eggs or duck eggs, shrimp, fish, pork ribs, kelp, and so on. In addition, the mother-to-be should take calcium supplements every day. It is important to note that calcium supplements should be taken throughout the entire pregnancy. Of course, simple calcium supplementation is not enough, vitamin D can promote the effective absorption of calcium, pregnant mothers should eat more fish, eggs, in addition to sunbathing can also create VD, pregnant mothers can be appropriate sunbathing. The sixth month of pregnancy main nutrient: iron Role: to prevent iron-deficiency anemia At this time, the mother-to-be and the fetal baby’s nutritional needs are soaring. Many mothers-to-be begin to show symptoms of anemia. Iron is one of the important elements that make up red blood cells, so it is especially important to pay attention to iron intake this month. To avoid iron deficiency anemia, mothers-to-be should pay attention to meal preparation and consciously eat some iron-rich vegetables, animal liver, lean meat and eggs. You can also take oral iron supplements every day starting from this month. The seventh month of pregnancy main nutrients: “brain gold” Role: to ensure the normal development of the baby’s brain and retina DHA, EPA and lecithin, lecithin and other substances together, known as “brain gold”. “Brain gold is of double importance to the mother-to-be in the first trimester of pregnancy. First of all, “brain gold” can prevent preterm labor, prevent fetal growth retardation, and increase the baby’s birth weight. Secondly, at this time, the fetal baby, the nervous system is gradually perfected, the whole body tissue, especially the brain cell development speed than the early pregnancy obviously accelerated. The intake of sufficient “brain gold” can ensure the normal development of the baby’s brain and retina. In order to supplement the sufficient amount of “brain gold”, pregnant mothers can alternatively eat some DHA-rich substances, such as walnuts, pine nuts, sunflower seeds, almonds, hazelnuts, peanuts and other nuts rich in natural linoleic acid, linolenic acid, in addition to sea fish, fish oil and so on. These foods are rich in essential fatty acids needed for the development of fetal baby brain cells, and have the effect of brain-health and intelligence. The 8th month of pregnancy Main nutrients: carbohydrates Role: maintain the body’s caloric needs In the 8th month of pregnancy, the fetus begins to store glycogen and fat in the liver and subcutaneous storage. At this time, if the intake of carbohydrates is insufficient, it will cause protein deficiency or ketoacidosis, so the 8th month of pregnancy should ensure the supply of calories and increase the intake of staple foods, such as rice and flour. Generally speaking, the mother-to-be needs to eat an average of about 400g of cereals per day, which is important to ensure the supply of calories and save protein. In addition to rice and flour staples, add some coarse grains, such as millet, corn and oatmeal. The ninth month of pregnancy main nutrients: dietary fiber Role: to prevent constipation, promote intestinal peristalsis In late pregnancy, the gradual increase in the fetal baby to the mother-to-be to bring the burden of the mother-to-be, the mother-to-be is very prone to constipation. As a result of constipation, internal and external hemorrhoids can occur. In order to alleviate the pain caused by constipation, pregnant mothers should pay attention to the intake of a sufficient amount of dietary fiber to promote intestinal peristalsis. Whole wheat bread, celery, carrots, white potatoes, potatoes, bean sprouts, cauliflower and other fresh fruits and vegetables are rich in dietary fiber. Pregnant moms should also engage in appropriate outdoor exercise and develop the habit of regular daily bowel movements. The 10th month of pregnancy Main nutrient: thiamin (vitamin B1) Role: to avoid prolonged labor and delivery difficulties In the last month, it is necessary to supplement all kinds of vitamins and enough iron, calcium, adequate water-soluble vitamins, especially thiamin is the most important. If thiamin is insufficient, it is easy to cause the mother-to-be to vomit, tiredness, body fatigue, but also can affect the uterine contraction during labor, so that the prolongation of the labor process, delivery difficulties. The content of thiamin in marine fish is relatively high.