In each meal, pregnant women should eat vegetables and fruits first, followed by meat, eggs, milk, seafood, rice, and starches to feel full longer and avoid weight gain.
This article was professionally reviewed by Dr. Phan Chi Thanh, Department of Examination, National Obstetrics and Gynecology Hospital.
During pregnancy, women must eat a balanced diet to ensure both mother and baby are healthy and to avoid excessive weight gain. Eating too little risks low birth weight in the fetus, while eating too much leads to weight gain and difficulty regaining pre-pregnancy weight. Excessive weight gain during pregnancy also increases the risk of gestational diabetes and high blood pressure.
The doctor advises the following scientifically sound order of eating:
Eat plenty of fruits and vegetables.
Many pregnant women have the habit of eating rice first, followed by meat, fish, and green vegetables. To feel full for longer, when sitting down to eat, they should have a plate of mixed boiled vegetables containing three or more types of vegetables to provide plenty of fiber and vitamins, such as carrots, kohlrabi, pumpkin, and other green vegetables. After eating a full meal, pregnant women should have a bowl of vegetable soup to satisfy their hunger before consuming other foods.
Eat protein-rich foods.
After eating vegetables, pregnant women can supplement their diet with protein-rich foods such as meat, fish, eggs, milk, and seafood. Note that pregnant women should divide their food intake into portions for each meal to avoid nutritional deficiencies and distribute food groups evenly throughout the day. A balanced diet should consist of 25% protein (including meat, fish, eggs, and milk); 25% carbohydrates (rice, bread, potatoes, corn, noodles); and 50% various fruits and vegetables.
Eating starch
After eating the two foods mentioned above, pregnant women can supplement their diet with starchy foods. They can eat cereals, corn, potatoes, cassava, boiled peanuts, and rice, but should only eat about one-third of a bowl. They should limit their consumption of noodles, vermicelli, and pho. This is because these foods are absorbed very quickly by the body, leading to increased hunger. Limit fatty foods, fried, roasted, and stir-fried dishes. Drink plenty of water daily.
According to doctors, this rule helps pregnant women feel full for longer, taking about three hours to digest completely. If a mother eats rice first, then other food and vegetables, she will feel hungry again after only 30 minutes.
Pregnant women should pay attention to adjusting their daily diet. This order can also be applied after childbirth to help them regain their figure quickly.
Thuy An
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