0-8 weeks This is the stage where many people don’t even realize they are pregnant, so they don’t pay special attention to their diet. During this stage, it is important to maintain an active lifestyle and keep your weight at an appropriate level. If you have had a miscarriage or other health conditions, it is recommended that you do not engage in “strenuous” exercise. Taking care of your body also means that you need to stop smoking and not drink or drink less alcohol. Smoking during pregnancy can make the baby underweight and can cause complications, such as miscarriage, which can also jeopardize the future health of the child. The most important nutritional task:Folic acid Many foods contain natural folic acid, but food intake alone is not enough to reduce the risk of your child having spina bifida or other neural tube defects. Supplement with 400 mcg of folic acid daily during the first few months of pregnancy and during the first trimester of pregnancy. Eat plenty of folic acid-containing foods throughout pregnancy, such as asparagus, avocados, beetroot, black beans, cantaloupe, fortified breakfast cereals, oranges, spinach and whole-wheat bread. Coping with the most common discomfort:Fatigue If you find yourself feeling tired during the day, then: see if you have an iron deficiency, the cause of fatigue is usually due to anemia; eat regular meals; if you want to snack, have some carbohydrates, they can provide you with energy for a few hours. Do not choose cookies, chocolate and sweet drinks, they will only give you energy for a short time and you will feel hungry again soon after eating. 9 to 12 weeks At this stage, the fetus’ body structure is fully developed, and good nutrition will help him develop even more. The most important nutritional tasks: magnesium and vitamin A. These two nutrients are two crucial building blocks for the health of your child. Magnesium is not only essential for the health of the fetus’ muscles, but it also contributes to the normal development of the bones. Recent studies have shown that the amount of magnesium consumed during the first trimester is related to the height, weight and head circumference size of the newborn. Fortunately, magnesium is easily found in salad oil, green leafy vegetables, nuts, soybeans, pumpkin, melon, sunflower seeds and whole grains. Magnesium is also good for the recovery of the uterine muscles of the **to-be**. In the second trimester, if the magnesium level in the mother-to-be’s body drops, it may lead to paroxysmal pain. 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 does not store vitamin A on its own, so it is important to have an adequate supply. Sweet potatoes, pumpkin, spinach and mangoes all contain high levels of vitamin A. Coping with the most common discomforts: fatigue and nausea Fatigue is a major problem during this period of your pregnancy. Getting up in the morning to work, or to make breakfast, is unlikely to be a problem for you. You may also feel nauseous, usually in the morning, although it can happen at any time of the day. Here are some tips to help you relieve nausea: Keep some small snacks, such as crackers, by your bedside and eat one or two before you get up. Drink a drink with ginger, such as a ginger ale, or put a piece of ginger in a cup of hot water when you are nauseous. Eat a less stimulating snack between meals, such as dried bread or crackers. If the smell of stir-fry is too much for you, have your husband cook, or make more when you feel good, and put the leftovers in the fridge. If you really can’t eat or drink, ask your doctor or midwife for advice, they have ways to help you. Be careful to prevent dehydration. Nutritious breakfast Something thin: If you can’t eat in the morning, put porridge in a thermos or yogurt and bring it to the office. Something sweet: Buy several different small packets of breakfast cereal and bring one to work each day, eat it with a piece or two of fruit. Something appetizing: Make a small homemade sandwich, or if you don’t like cheese, substitute yogurt with some refreshing leaves, cucumbers, tomatoes, ham or a fried egg. 13 to 16 weeks During this period, you will feel less nauseous, much more refreshed and have an appetite. If you are able to eat again, enjoy the deliciousness and buy some different vegetables and fruits than usual to broaden your source of nutrition. It is important to have a variety of foods because the fetus needs a range of nutrients in order to develop fully. The most important nutrients during this period include vitamin D and the omega3 fatty acid DHA, which are important for the development of the fetus’ brain and eyes. Fish and seafood are the best sources of these nutrients. If you don’t like fish, your doctor will suggest some alternatives. The most important nutritional task:Iodine Around 14 weeks, the fetus’ thyroid gland starts to work and make its own hormones. And the thyroid gland needs iodine to function properly. Seafood such as fish, shellfish and seaweed are the richest food sources of iodine. So the following foods should be eaten at least twice a week: cod, nori, mackerel, prawns, salmon, sardines, seaweed, trout, kelp, etc. But try not to eat canned fish and raw fish. 17 to 20 weeks After you have entered the fourth month, you may not feel so tired and may even feel refreshed. The most important nutritional tasks – vitamin D and calcium During this time you need adequate vitamin D and calcium to help your fetus’ bones grow. Fish is the main source of vitamin D. If you can’t eat fish, eggs also contain vitamin D. Sun exposure can also produce vitamin D. Half an hour of sunlight a day is enough. Don’t forget to protect yourself from the sun. Calcium has a very important role in nerve transmission and muscle contraction, and also has a great impact on dental and bone health. You have to supply calcium to your fetus to promote her bone growth, so be sure to eat enough calcium-containing foods, especially dairy products. In some countries, doctors do not recommend additional calcium supplements for pregnant women because they believe it is more effective to absorb calcium from food. However, it is important to make sure to eat enough foods that contain a lot of calcium. Foods that contain a lot of calcium include almonds, beans, dairy products, bone-in fish, milk soy milk, sesame paste, tofu and spinach. Coping with the most common discomfort – hypertension Studies have shown that pregnant women who are prone to hypertension are less likely to suffer from hypertension after calcium supplementation than those who do not take calcium supplements. It is important to consult your doctor before choosing a calcium supplement, as different types of calcium require different doses. 21-24 weeks You are now starting to show signs of pregnancy and have a good appetite, however, your body is able to absorb nutrients from food more efficiently, so you don’t have to eat as much as usual. The important thing is to consume a wide variety of foods, making sure you have a supply of vegetables, fruits, breads, nuts and nuts. Although you have a wide variety of foods, you should also be careful not to let your efforts go to waste. For example, drinking tea or coffee while eating can reduce the amount of iron your body absorbs from food. This is because tea and coffee contain tannic acid, which hinders the absorption of iron. Allow at least a 30-minute interval after eating and before drinking tea or coffee. Eating large amounts of whole grains (such as brown rice and whole wheat bread) is not a big problem for most pregnant women, but if eaten in excess it can interfere with the body’s absorption of calcium, iron and zinc. Eat more legumes. Beans not only provide energy and fiber, but also contain a certain amount of iron, so everyone’s daily diet should include beans. Try to eat as many legumes as possible. Vitamin C-rich foods such as oranges and tomatoes help in the absorption of iron. The most important nutritional task – iron Although some doctors like to recommend iron supplements for pregnant women, not every pregnant woman has this need, and in addition, iron supplements may cause constipation. If your doctor says you are anemic, ask him if he has measured your blood ferritin, which is the amount of iron stored in your blood and is more reliable than measuring the amount of hemoglobin. If you don’t need iron supplements, or decide not to, then make sure you eat plenty of iron-containing foods such as lean meat, poultry, and fortified breakfast cereals. 25 to 28 weeks The sixth month of pregnancy can be a mixed blessing. The increased production of hormones in your body will make many women look sexier, however, the growing fetus will press on your stomach, causing heartburn and you may also become constipated. During pregnancy, the rate of your metabolism increases by about 20%, which means that your body temperature is higher than ever, even if you are resting. If you feel your body temperature is too high, drink plenty of water to replace the water lost through sweating. If you have had a blood test during this period, you will find that your blood cholesterol level is elevated, which is normal and nothing to worry about. Because cholesterol is the basis for the formation of many hormones, the levels will increase. Don’t eat foods that claim to lower cholesterol unless your doctor advises you to do so. The most important nutritional task: dietary fiber Fiber is important to ensure a healthy digestive system and can also reduce constipation. It also helps maintain stable blood sugar levels. There are two types of dietary fiber: soluble fiber and insoluble fiber. Soluble fiber keeps you feeling fuller longer and allows a steady flow of sugar into the bloodstream. The main soluble fibers include: apples, beans, oats, pears and brown bread. Insoluble fiber allows food to pass through the body faster, preventing constipation and removing waste from the body with the help of bowel movements. Insoluble fiber mainly includes: fruits, green leafy vegetables, lentils and whole grain cereals. Coping with the most common discomforts – poor sleep, heartburn, constipation Sleep strategies: 1. Have a drink to relax yourself. If you find it difficult to fall asleep, drink a small cup of chamomile tea or hot milk before bed. 2. Don’t get up at night to eat. Eating more carbohydrate-containing foods at dinner, such as bread, rice and potatoes, or eating some cereal, can help speed up sleep. 3.Prepare before going to bed. Put a large glass of water by the bed, so you don’t have to get up at night. If you often wake up hungry in the middle of the night, then put a warm bottle of hot milk next to the bed and drink a glass when you wake up, it will make you fall back asleep. Saliva production is reduced at night, so don’t eat anything sweet unless you’re ready to brush your teeth. Reduce heartburn Heartburn (heartburn) and indigestion are common symptoms during this phase. The progesterone in your body and the growing fetus both slow down the emptying of your stomach, so the stomach acid is jacked up and you feel heartburn. The way to reduce heartburn is to eat smaller and more frequent meals so that your body has enough time to digest each time. Avoiding spicy and greasy foods, not drinking stimulating drinks, not lying down after meals, and wearing loose clothing can all help reduce heartburn and indigestion. Get moving Preventing constipation is much better than treating it, so drink enough water (6 to 8 large glasses a day) and eat more fibrous foods. Exercise will also help, try walking or swimming. 29 to 32 weeks Your child is gaining weight rapidly and he is becoming very active, even at night. If you are restless at night and fatigue regains control, you will not want to spend hours in the kitchen preparing meals, so make some simple and time-saving meals. Also, don’t forget that fatigue may be a sign of anemia, so eat some iron-containing foods as well. Although stews are time-consuming, you can make them first or freeze them, or keep them in an airtight container in the refrigerator for a day or two. Unlike vitamin C, iron is not damaged by contact with air, so go ahead and keep it. The most important nutritional task: unsaturated fatty acids People need unsaturated fatty acids throughout their lives, especially during pregnancy. Omega 3 and DHA, which are unsaturated fatty acids, contribute to the development of your child’s eyes, brain, blood and nervous system, and are needed throughout pregnancy, especially during the last trimester, when your child’s brain is developing rapidly. Therefore, experts recommend that your breakfast should often include: A variety of fish, such as mackerel, salmon, herring, etc. Nuts and fruits, such as sunflower and sunflower seeds. Green leafy vegetables. Oils or foods derived from sunflower seeds, flaxseeds or canola. Coping with the most common discomfort-sleep problems Your child is now prone to fidgeting and especially likes to move his arms and legs. Perhaps his biological clock is different from yours, which for you means many nights will be spent in sleeplessness. He’s taking up more and more space in your uterus, pressing on your bladder, and you may want to go to the bathroom once an hour or two. Don’t try to prevent getting up at night by drinking less water during the day, because you will still need plenty of water. 33 to 36 weeks As your energy needs increase, don’t forget to eat plenty of fresh fruits and vegetables, which are vital for both you and your baby. How to cope with the most common discomfort – dental problems? With so many changes that come with pregnancy, it’s easy to neglect your oral health. Many mothers-to-be who are anxiously awaiting the birth of their child will find that their gums bleed frequently, due to the hormonal changes in their bodies, as well as the rise in blood pressure. Therefore, it is important to take care of your teeth by brushing and flossing them regularly. You should also visit your dentist at least once during your pregnancy. But don’t forget to tell your dentist that you are pregnant. Your eating habits also affect your teeth. If you eat several times a day and even eat late at night, you should clean your teeth more often. Bacteria in your teeth allow the starch and sugar in your food to ferment, producing acids that erode your teeth. Cleaning your teeth regularly, especially after eating, will reduce the activity of bacteria in your mouth. Dental care tips Dental care during this stage of pregnancy includes the following four points: Clean your teeth frequently and brush your teeth after each sweet meal. Choose foods that are low in sugar. For example, vegetables, which can be eaten raw, dipped in sauces and made into salads, are good for your dental health. Take plenty of vitamin C, which is key to good teeth. A serving of steamed cauliflower or a nectarine can meet your daily needs. 37 to 40 weeks This is the time when many mothers-to-be feel that their digestive system is slowing down and they feel constipated, there are many reasons for this condition. The growing fetus causes a lot of stress, and changes in hormone production and less activity can also have a negative impact. Prevention is better than cure. If you start to feel uncomfortable, drink more water and eat more fiber-containing foods. Drinking more water may not be pleasant due to the baby’s pressure on the bladder, but to have a clear bowel movement, you need to drink water; tea and coffee do not solve the problem; in fact, they only help. The most important nutritional task: vitamin B12 and vitamin K. At this stage, the child’s nerves begin to develop a protective myelin sheath, which will continue to develop until after birth. Myelin development depends on vitamin B12, a vitamin found almost exclusively in animal products. Make sure you eat some lean meat or poultry, and eat enough low-fat dairy products. If you eat a vegetarian diet, then take a vitamin supplement and eat fortified breakfast cereal to ensure that you absorb enough vitamin B12. Vitamin K is important for blood clotting and is needed throughout a person’s life, and is especially important for women preparing to have children. Cauliflower, kale, spinach, cantaloupe, green beans, fortified breakfast cereal and whole wheat bread are all good for you. Preparing for hospitalization As your hospitalization date approaches, you’ll want to have some snacks and drinks ready to take with you to the hospital. But whether or not you can eat while you’re in labor depends on the hospital, so it’s best to ask about hospital rules first. If you wish, eat a little something before you are admitted to the hospital. Eat something easy to digest so you don’t feel hungry in the early stages. Cookies, raisins and glucose are ideal snacks.