怀孕前和怀孕期间正确饮食
It is important to get the nutrients you need both before getting pregnant and during your 怀孕.
In addition, there are a few special considerations for breastfeeding mothers. 更多信息请参见 给哺乳期母亲的营养提示.
卡路里
- 偏见. 确保你摄入了足够的卡路里来维持一个合理的体重. Adjust the number of calories you eat as needed to attain your weight gain or weight loss goals.
- 怀孕. Increase your diet by 300 calories per day starting in the second trimester. Monitor for appropriate weight gain and adjust your diet as needed.
- 母乳喂养. 每天在怀孕前的正常饮食中增加500卡路里的热量.
蛋白质
- 偏见. 蛋白质 should account for 12 percent to 20 percent of your daily calories. 一定要吃0.8 grams of protein per kilogram of your body weight (to convert pounds to kilograms, 磅数除以2.2)每天最少摄入40克蛋白质. For example, if you weigh 120 pounds, you should eat roughly 44 grams of protein a day.
- 怀孕. 在怀孕期间, 你每天至少应该摄入60克蛋白质, which will account for approximately 20 percent to 25 percent of your calorie intake.
碳水化合物
- 偏见. The amount of carbohydrates you should eat varies from person to person and should be based on an individualized nutritional assessment. 也就是说, 对大多数人来说, carbohydrates account for approximately 50 percent to 60 percent of their daily calories.
- 怀孕. 一些女性经历过 妊娠期糖尿病, 或者怀孕期间患糖尿病, which may require them to limit their carbohydrate intake to 40 percent to 50 percent of their daily calories. 欲了解更多,请参阅 妊娠糖尿病的饮食建议.
脂肪
- 偏见. The amount of fat you should eat varies from person to person and should be based on an individualized nutritional assessment. 对大多数人来说, less than 10 percent of their daily calories should come from saturated fat and up to 10 percent from polyunsaturated fat. 最好是吃单不饱和脂肪.
- 怀孕. 怀孕期间,你的身体需要更多的脂肪. Roughly 25 percent to 35 percent of your daily calories should come from fat, 取决于你的碳水化合物目标. 吃单一不饱和脂肪比吃饱和脂肪要好.
纤维
Both before and during 怀孕 it is important to eat between 20 and 35 grams of fiber each day. 这和一般人群的指南是一样的.
钠
钠 intake recommendations both before and during 怀孕 are the same as those for the general population: 3000 milligrams a day. In some cases, there are medical reasons to restrict the amount of sodium in your diet. 如果你不确定你的钠摄入量,和你的十大赌博平台排行榜谈谈.
酒精
It is important not to drink alcohol both if you are planning to get pregnant and if you are pregnant. 酒精 exposure during early fetal development can cause serious problems for your baby.
人造甜味剂
- 偏见. 市场上任何人造甜味剂都是安全的.
- 怀孕. 美国食品和药物管理局(FDA)已经批准了阿斯巴甜, 安赛蜜k和三氯蔗糖在怀孕期间使用. 在使用其他人工甜味剂之前,请咨询十大赌博平台排行榜.
叶酸
- 偏见. It is important to get enough folic acid, or folate, before you become pregnant. Begin adding 400 micrograms a day prior to conception to reduce risks of neural tube defects, 如脊柱裂和无脑畸形.
- 怀孕. 在怀孕期间, increase your folic acid consumption to 600 micrograms a day.
- 母乳喂养. While breastfeeding, make sure to get 500 micrograms of folic acid a day.
铁
- 偏见. Between the ages of 14 and 18, you need 15 milligrams of iron a day. Between 19 and 50 years of age, you should get 18 milligrams of iron a day.
- 怀孕. 在怀孕期间 you need more iron and should get 27 milligrams a day. 一些女性患有 贫血 and need even more iron, up to 60 milligrams a day as directed by their doctor.
- 母乳喂养. While breastfeeding you don't need as much iron and can reduce your intake to 9 milligrams a day, 如果你未满18岁,每天10毫克.
Do not take your prenatal vitamin or iron at the same time as calcium.
锌
- 偏见. 在14到18岁之间,你每天需要摄入9毫克的锌. Between 19 and 50 years of age, you should get 8 milligrams of zinc a day.
- 怀孕. 在怀孕期间 you need more zinc and should get 11 milligrams a day, 如果你是18岁或18岁以下,则为13毫克.
- 母乳喂养. 母乳喂养时,你每天应该摄入12毫克锌, 如果你是18岁或18岁以下,则为14毫克.
钙
之前, 怀孕期间和之后的母乳喂养, 你需要等量的钙, 不过年龄的不同会有细微的差别. If you are 18 years old or younger, you need 1300 milligrams a day. If you are between 19 and 50 years old, you need 1000 milligrams of calcium a day.
Do not take calcium at the same time that you take iron or your prenatal vitamin.
加州大学旧金山分校健康医学专家已经审查了这些信息. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.
奖 & 识别
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全国最好的产科十大赌博平台排行榜之一 & 妇科
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