Pregnancy Guide

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Admin2025-11-18
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Daily Pregnancy Nutrition Requirements ​

Nutritional needs increase significantly during pregnancy compared to pre-pregnancy. Understanding specific nutrient requirements and food sources can help pregnant women formulate scientific dietary plans.

Macronutrient Requirements ​

Protein ​

Pregnancy Requirements ​

  • First Trimester: 55 g/day
  • Second Trimester: 70 g/day
  • Third Trimester: 85 g/day
  • Lactation: 90 g/day

Functions of Protein ​

  • Constitutes fetal tissues and organs
  • Maintains maternal tissue growth
  • Promotes hemoglobin synthesis
  • Enhances immune function

Quality Protein Sources ​

  • Animal Protein: Chicken, pork, beef, fish
  • Eggs: Chicken eggs, duck eggs (1-2 per day)
  • Dairy Products: Milk, yogurt, cheese
  • Plant Protein: Tofu, soy milk, red beans, mung beans

Protein Intake Advice ​

  • Have protein foods at every meal
  • Quality protein should account for more than 2/3 of total protein
  • Avoid excessive protein intake to reduce burden on kidneys
  • Pay attention to protein complementarity

Carbohydrates ​

Pregnancy Requirements ​

  • Percentage of Total Energy: 50-60%
  • First Trimester: About 200-250 g/day
  • Second Trimester: About 250-300 g/day
  • Third Trimester: About 300-350 g/day

Functions of Carbohydrates ​

  • Main energy source
  • Maintains blood sugar stability
  • Provides energy for the brain
  • Protein-sparing effect

Quality Carbohydrate Sources ​

  • Whole Grains: Brown rice, whole wheat bread, oats
  • Mixed Beans: Red beans, mung beans, black beans
  • Tubers: Sweet potatoes, purple potatoes, potatoes
  • Fruits: Apples, bananas, oranges

Carbohydrate Intake Advice ​

  • Choose complex carbohydrates mainly
  • Limit simple sugars and refined sugars intake
  • Pay attention to dietary fiber intake
  • Avoid drastic blood sugar fluctuations

Fats ​

Pregnancy Requirements ​

  • Percentage of Total Energy: 25-35%
  • First Trimester: 50-55 g/day
  • Second Trimester: 60-65 g/day
  • Third Trimester: 70-75 g/day

Functions of Fats ​

  • Provide essential fatty acids
  • Promote absorption of fat-soluble vitamins
  • Support fetal brain development
  • Maintain hormone balance

Quality Fat Sources ​

  • Monounsaturated Fats: Olive oil, tea oil, peanut oil
  • Polyunsaturated Fats: Deep-sea fish, walnuts, flaxseeds
  • Omega-3 Fatty Acids: Salmon, sardines, walnuts
  • DHA: Fish oil, algae oil

Fat Intake Advice ​

  • Limit saturated fats and trans fats
  • Consume essential fatty acids in moderation
  • Pay attention to cholesterol intake (<300 mg/day)
  • Choose healthy oils when cooking

Vitamin Requirements ​

Fat-Soluble Vitamins ​

Vitamin A ​

  • Daily Requirement: 770 mcg RAE
  • Function: Visual development, immune function, cell differentiation
  • Food Sources:
    • Animal: Animal liver, egg yolks, dairy products
    • Plant: Carrots, pumpkin, spinach, mango
  • Notes: Avoid overdose, supplementation needs doctor's guidance

Vitamin D ​

  • Daily Requirement: 600 IU
  • Function: Promotes calcium and phosphorus absorption, skeletal development
  • Food Sources:
    • Rich foods: Deep-sea fish, egg yolks, fortified dairy products
    • Other sources: Moderate sun exposure
  • Notes: Supplementation is needed when sunlight exposure is insufficient

Vitamin E ​

  • Daily Requirement: 15 mg
  • Function: Antioxidant, protects cell membranes
  • Food Sources: Nuts, vegetable oils, green leafy vegetables
  • Notes: Generally not easy to lack

Vitamin K ​

  • Daily Requirement: 90 mcg
  • Function: Blood coagulation, bone metabolism
  • Food Sources: Green leafy vegetables, vegetable oils, fermented foods

Water-Soluble Vitamins ​

B Vitamins ​

Folic Acid (B9)

  • Daily Requirement: 600 mcg
  • Function: Prevents neural tube defects, DNA synthesis
  • Food Sources: Dark green vegetables, legumes, fortified foods
  • Supplement Advice: Start supplementing 3 months before pregnancy

Vitamin B1

  • Daily Requirement: 1.4 mg
  • Function: Energy metabolism, nervous system function
  • Food Sources: Whole grains, lean meat, legumes

Vitamin B2

  • Daily Requirement: 1.4 mg
  • Function: Energy metabolism, skin and mucous membrane health
  • Food Sources: Dairy products, lean meat, green leafy vegetables

Vitamin B6

  • Daily Requirement: 1.9 mg
  • Function: Protein metabolism, hemoglobin synthesis
  • Food Sources: Meat, fish, bananas, potatoes

Vitamin B12

  • Daily Requirement: 2.6 mcg
  • Function: Myelin sheath formation, red blood cell maturation
  • Food Sources: Animal foods, vegetarians need supplements

Vitamin C ​

  • Daily Requirement: 85 mg
  • Function: Collagen synthesis, iron absorption, immunity
  • Food Sources: Citrus fruits, kiwi, green peppers, broccoli
  • Notes: Water-soluble, needs daily replenishment

Mineral Requirements ​

Macro Minerals ​

Calcium ​

  • Daily Requirement: 1000-1200 mg
  • Function: Fetal skeletal development, maintains maternal bone density
  • Food Sources:
    • Dairy products: Milk, yogurt, cheese
    • Soy products: Tofu, soy milk, sesame
    • Vegetables: Bok choy, rape, mustard greens
  • Absorption Promotion: Vitamin D promotes calcium absorption

Phosphorus ​

  • Daily Requirement: 700 mg
  • Function: Skeletal development, energy metabolism
  • Food Sources: Dairy products, meat, fish, nuts

Potassium ​

  • Daily Requirement: 2900 mg
  • Function: Maintains electrolyte balance, nerve conduction
  • Food Sources: Bananas, potatoes, spinach, legumes

Sodium ​

  • Daily Requirement: 1500-2300 mg
  • Function: Maintains fluid balance, nerve conduction
  • Notes: Avoid excess, prevent high blood pressure

Magnesium ​

  • Daily Requirement: 350-400 mg
  • Function: Skeletal development, muscle relaxation, enzyme activation
  • Food Sources: Nuts, whole grains, green leafy vegetables

Trace Minerals ​

Iron ​

  • Daily Requirement: 27 mg
  • Function: Prevents anemia, oxygen transport
  • Food Sources:
    • Animal: Red meat, animal liver, blood products
    • Plant: Spinach, black fungus, red dates, legumes
  • Absorption Promotion: Eat with Vitamin C to promote absorption

Zinc ​

  • Daily Requirement: 11-15 mg
  • Function: Fetal growth, immune function, wound healing
  • Food Sources: Lean meat, seafood, nuts, whole grains

Iodine ​

  • Daily Requirement: 220 mcg
  • Function: Thyroid hormone synthesis, nervous system development
  • Food Sources: Kelp, seaweed, iodized salt, marine fish

Selenium ​

  • Daily Requirement: 60 mcg
  • Function: Antioxidant, thyroid function
  • Food Sources: Brazil nuts, seafood, meat

Water Requirements ​

Pregnancy Water Needs ​

  • First Trimester: 2000-2500 ml/day
  • Second Trimester: 2300-2800 ml/day
  • Third Trimester: 2500-3000 ml/day
  • Lactation: 3000-3500 ml/day

Functions of Water ​

  • Maintains blood volume
  • Promotes waste excretion
  • Prevents constipation
  • Maintains amniotic fluid volume
  • Regulates body temperature

Water Sources ​

  • Plain Water: Best choice
  • Light Tea: Green tea, chrysanthemum tea
  • Soups: Various nutritious soups
  • Fruits: Fruits with high water content

Drinking Advice ​

  • Drink small amounts frequently, don't wait until thirsty
  • Avoid drinking large amounts at once
  • Reduce water intake 2 hours before bedtime
  • Replenish water in time when exercising

Sample Daily Pregnancy Diet Plan ​

First Trimester Diet Plan ​

Breakfast (500-600 calories) ​

  • Staple: 2 slices of whole wheat bread or 1 bowl of oatmeal
  • Protein: 1 egg or 250 ml milk
  • Fruit: 1 apple or 1 banana
  • Nuts: 2-3 walnuts

Morning Snack (200-300 calories) ​

  • 1 cup yogurt or 1 serving fruit
  • Small amount of nuts

Lunch (600-700 calories) ​

  • Staple: 1 bowl of brown rice
  • Protein: 100g lean meat or 100g fish
  • Vegetables: 200g green leafy vegetables
  • Soup: 1 bowl of light soup

Afternoon Snack (200-300 calories) ​

  • A few whole wheat crackers
  • 1 serving fruit

Dinner (500-600 calories) ​

  • Staple: Moderate amount of noodles or rice
  • Protein: Moderate amount of tofu or meat
  • Vegetables: Mix of various vegetables
  • Soup: 1 bowl of nutritious soup

Second Trimester Diet Plan ​

Basically the same as the first trimester, but:

  • Increase protein and calorie intake
  • Increase dairy intake
  • Supplement iron-rich foods
  • Pay attention to DHA intake

Third Trimester Diet Plan ​

  • Further increase calories and protein
  • Focus on calcium and iron supplementation
  • Control carbohydrate quality
  • Pay attention to small frequent meals to reduce gastric discomfort

Friendly Reminder: Nutritional needs vary from person to person, the above are general suggestions. If you have special health conditions or questions, please consult a professional nutritionist or doctor.