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Below is a nutrition plan for expectant mothers to ensure the baby receives essential nutrients without causing excessive maternal weight gain.
During pregnancy, we all aspire to have a healthy, well-weighted baby. So, how should one eat to ensure the baby's optimal development without gaining too much weight? I'll share some personal experiences with my own pregnancy diet for your reference! Currently a mother of two, my firstborn, a boy, weighed 3.9kg, and I gained 14kg. The second, a girl, weighed 3.5kg, and I gained 10kg. (After giving birth to my daughter, I returned to her birth weight within a month while still providing abundant milk for her.) Fortunately, I did not experience severe morning sickness. During the first trimester with my son, I could only eat a substantial amount once; eating quickly led to vomiting, and eating a lot resulted in the same. With my second pregnancy, I learned to eat slowly, in smaller portions spread throughout the day. Following the doctor's recommended nutritional regimen for pregnant women during my prenatal check-ups, I adopted the following practices:
Nutritional regimen for pregnant women 1
Minimize the intake of various starches: rice, porridge, noodles, pho, cakes... basically, anything related to starch.
Dietary practices ensuring the well-being of the baby without compromising the mother's health
Nutritional regimen for pregnant women 2
Consume abundant foods rich in protein and calcium, such as shrimp, crab, fish, meat, and seafood.
Nutritional regimen for pregnant women 3
To avoid feeling hungry due to consuming less rice, increase vegetable and soup intake by bowl units.
Pregnant women should incorporate a variety of green vegetables into their diet
Nutritional regimen for pregnant women 4
It's crucial for mothers to remember to consume at least 2 liters of water per day
Nutritional regimen for pregnant women 5
Opt for skim milk; based on my experience, with my firstborn, drinking mother's milk led to significant weight gain, while with my second, consuming unsweetened Vinamilk did the trick, resulting in minimal weight gain but ensuring the baby's optimal weight. Mothers, don't worry about not drinking mother's milk; your daily meals provide ample nutrition for your precious one.
Nutritional regimen for pregnant women 6
My doctor advised against unnecessary supplement intake, stating that excess supplements might not be absorbed well by the body and could be counterproductive. Therefore, for the first three months, only iron supplements are recommended, and for the last two months, adding calcium is advisable.
Nutritional regimen for pregnant women 7
With my first child, the doctor noticed a lack of amniotic fluid, so I was instructed to drink one coconut daily.
Drinking coconut water during pregnancy is beneficial for the fetus
Nutritional regimen for pregnant women 8
In addition, I make it a daily habit to consume a boiled duck egg consistently until delivery.
Nutritional regimen for pregnant women 9
After the 22nd week ultrasound showed that my baby's weight wasn't meeting the standard, I started supplementing with sugarcane juice, one glass every two days. It's best to chew sugarcane at home as it not only cleans your teeth but also reduces sugar content in the juice. Include a variety of healthy fruits in your diet, avoiding those prone to pesticide residue like durian, jackfruit, custard apple, and pear.
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