1st trimester.
Main nutrient: Folic acid.
Effects: Prevents fetal neurological organ defects.
Folic acid supplementation can prevent anemia, premature birth and fetal malformations, which is especially important in the early stages of pregnancy, when the development of fetal neural organs is crucial. Pregnant mothers should always eat foods rich in folic acid, such as cereals like bread, noodles, white rice and flour, as well as beef liver, spinach, lobelia, asparagus, beans and apples, citrus and oranges. In addition to dietary supplements, oral folic acid tablets can be taken to ensure the daily requirement of folic acid.
2nd trimester of pregnancy.
Main nutrients: Vitamin C, Vitamin B6.
Effects: Relieves bleeding gums and inhibits pregnancy vomiting.
During the 2nd month of pregnancy, some mothers-to-be may find their gums bleeding when brushing their teeth. A moderate amount of vitamin C supplementation can relieve the 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, for example, peppers, cauliflower, cabbage, tomatoes, cucumbers, spinach, lemons, strawberries, apples, etc.
Note: The above foods should not be cooked for too long to avoid significant loss of vitamin C.
For those mothers-to-be who suffer from pregnancy vomiting, vitamin B6 is the nemesis of pregnancy vomiting. Vitamin VB6 is highest in maltose, and 1-2 spoons of maltose a day can not only suppress pregnancy vomiting, but also energize pregnant women. Foods rich in vitamin B6 include bananas, potatoes, soybeans, carrots, walnuts, peanuts, spinach and other plant foods. Animal foods such as lean meat, chicken, eggs and fish are more abundant.
Third month of pregnancy.
Main nutrients: magnesium, vitamin A.
Effects: Promote the growth and development of the fetal baby.
Magnesium is not only essential for the health of the fetal muscles, but also contributes to the normal development of the bones. Recent studies have shown that the amount of magnesium consumed in the first trimester is related to the height, weight and head circumference size of the newborn. Magnesium is readily found in salad oil, green leafy vegetables, nuts, soybeans, pumpkin, melon, sunflower seeds and whole grains. In addition, magnesium is good for the recovery of the uterine muscles of the mother-to-be.
Vitamin A is needed throughout the development of the fetus, and it especially ensures the health of the fetal skin, gastrointestinal tract and lungs. During the first trimester, the fetus cannot store vitamin A on its own yet, so the pregnant mother must have an adequate supply. Sweet potatoes, pumpkin, spinach and mangoes all contain high amounts of VA.
4th month of pregnancy.
Staple nutrient: Zinc.
Role: To prevent stunting of the fetal baby.
This month the mother-to-be needs to increase her intake of zinc. If the mother-to-be is deficient in zinc, it will affect the growth of the fetal baby in the womb and will cause the fetal brain, heart, and other vital organs to develop poorly. Zinc deficiency can cause abnormal taste and smell, loss of appetite, poor digestion and absorption, and reduced immunity in pregnant mothers, which will inevitably result in delayed intrauterine development of the fetus. Foods rich in zinc include oysters, oysters, liver, mushrooms, sesame seeds, red mussels, etc. Oysters are especially rich in zinc.
Tip: Zinc should be supplemented in moderation, and the amount of zinc in your diet should not exceed 45 mg per day.
5th month of pregnancy.
Main nutrients: Vitamin D, calcium.
Role: Promote the development of the fetal baby’s bones and teeth.
After the 5th month of pregnancy, the fetal baby’s bones and teeth grow especially fast, a period of rapid calcification, and the demand for calcium simply increases dramatically. Therefore, from this month onwards, milk, maternal milk powder or yogurt is an essential calcium supplement drink for the mother-to-be every day. In addition, one should also eat more of the following foods that are easy to get calcium, such as, dried cheese, tofu, eggs or duck eggs, shrimp, fish, and seaweed. In addition, the mother-to-be should take calcium supplements daily. It is important to note that calcium supplements should be taken throughout the entire pregnancy.
Of course, pure calcium supplementation is still not enough, vitamin D can promote the effective absorption of calcium, pregnant mothers should eat more fish and eggs, in addition, sun exposure can also create VD, pregnant mothers can be appropriate sun exposure, but first of all, we must do a good job of sun protection.
Sixth month of pregnancy.
The main nutrient: iron.
Role: to prevent iron deficiency anemia.
The nutritional needs of both the mother-to-be and the fetus are increasing dramatically at this time. 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 the intake of iron this month.
In order to avoid iron deficiency anemia, mothers-to-be should pay attention to their diet and consciously eat iron-rich vegetables, animal liver, lean meat and eggs. You can also take 0.3-0.6 grams of ferrous sulfate orally every day starting from this month.
7th month of pregnancy.
Main nutrient: “Brain Gold”.
Effects: Ensures the normal development of the baby’s brain and retina.
DHA, EPA, ceruloplasmin, lecithin and other substances together are called “brain gold”. The importance of “brain gold” for the mother-to-be in the first month of pregnancy is twofold. First of all, “brain gold” can prevent premature birth, prevent fetal growth retardation, and increase the weight of the baby at birth. Secondly, at this time, the fetal baby’s neurological system is gradually perfected, and the development speed of the whole body tissues, especially the brain cells, is significantly faster than that of the early pregnancy. The intake of sufficient “brain gold” can ensure the normal development of the baby’s brain and retina.
In order to supplement the adequate 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, etc.. These foods are rich in essential fatty acids needed for the development of brain cells of the fetal baby, and have a brain-building and educational effect.
Eighth month of pregnancy.
Main nutrients: carbohydrates.
Role: To maintain the body’s caloric needs.
In the 8th trimester, the fetus starts to store glycogen and fat in the liver and under the skin. Insufficient carbohydrate intake at this time will result in protein deficiency or ketoacidosis, so the supply of calories should be ensured in the 8th trimester by increasing the intake of staple foods, such as rice and flour. Generally speaking, the mother-to-be needs to eat about 400g of cereals on average every day, which is important to ensure the supply of calories and save protein. In addition to rice and flour staples, it is important to add some coarse grains, such as millet, corn and oatmeal.
9th month of pregnancy.
Main nutrient: dietary fiber.
Effects: Prevent constipation and promote intestinal motility.
In the second trimester, the gradually increasing fetal baby puts a burden on the mother-to-be, who is 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 sufficient amounts of dietary fiber to promote intestinal peristalsis. Whole wheat bread, celery, carrots, white potatoes, potatoes, bean sprouts, cauliflower and various other fresh vegetables and fruits are rich in dietary fiber. Pregnant mothers should also take appropriate outdoor exercise and develop the habit of regular daily bowel movements.
Tenth month of pregnancy.
Main nutrient: Thiamin (vitamin B1).
Effects: To avoid prolonged labor and difficult delivery.
During the last month, it is important to take all kinds of vitamins and sufficient iron, calcium and water-soluble vitamins, especially thiamine. If thiamine is not enough, it will cause vomiting, tiredness and lack of body, and may affect the contraction of the uterus during labor, which will prolong the labor and make labor difficult. The content of thiamine is relatively high in sea fish.