Eating rules to help pregnant mothers stay in shape

In each meal, pregnant women should eat vegetables, tubers, and fruits first, then meat, eggs, milk, seafood, rice, and starch to stay full longer and not gain weight.

This article was professionally consulted by Dr. Phan Chi Thanh, Department of Examination, Central Maternity Hospital.

During pregnancy, women must eat a balanced diet to keep the mother and baby healthy and not gain too much weight. If you eat less, the fetus is at risk of being underweight, if you eat too much, the mother will gain weight and have difficulty getting back in shape. Pregnant women who gain too much weight are at risk of gestational diabetes and high blood pressure.

Doctors advise a scientific eating order, as follows:

Eat lots of vegetables and fruits

Many pregnant women have the habit of eating rice first, then eating meat, fish, green vegetables... To stay full for a long time, when sitting at the table, you should eat a plate of mixed boiled vegetables including three or more types of vegetables to provide lots of fiber and vitamins such as carrots, kohlrabi, pumpkin and other green vegetables. After eating enough, pregnant women should eat another bowl of vegetable soup to fill their stomachs and then consume other foods.

Eat protein rich foods

After eating vegetables, pregnant women can supplement protein-rich foods such as meat, fish, eggs, milk, and seafood. Note that pregnant women should divide the amount of food for each meal to avoid malnutrition and divide the food groups needed to eat during the day. A reasonable portion is 25% protein (including meat, fish, eggs, milk); 25% starch (rice, bread, potatoes, corn, noodles); 50% vegetables and fruits of all kinds.

Eat starch

After eating the above two foods, pregnant mothers can add more starchy foods. Mothers can eat cereals, corn, potatoes, tubers, boiled peanuts, rice, but should only eat 1/3 of a bowl, limit eating vermicelli, noodles, pho. The reason is that these foods are absorbed very quickly into the body, making you hungry quickly. Limit greasy, fried, roasted, stir-fried foods. Drink plenty of water every day.

According to doctors, this rule helps pregnant mothers feel full for a long time, and it takes about three hours to digest. If the mother eats rice first, then food and vegetables, she will be hungry after only 30 minutes.

Pregnant women should pay attention to adjusting their daily diet. This order can be applied after giving birth to quickly regain shape.

Thuy An

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