Pregnancy Meal Planning

Scientific dietary combination is the core of nutritional protection during pregnancy. A reasonable diet plan can ensure sufficient intake of essential nutrients while avoiding unhealthy eating habits.

Dietary Combination Principles

Basic Principles

• Food Diversity: Eat more than 12 kinds of food every day, and more than 25 kinds every week
• Balanced Nutrition: Appropriate proportion of various nutrients
• Rich Colors: Vegetables and fruits of different colors provide different nutrients
• Healthy Cooking: Choose healthy cooking methods such as steaming, boiling, and stewing

Meal Arrangement

• Regular Meals: Eat regularly and quantitatively, do not overeat
• Moderate Snacks: 5-6 meals in early pregnancy, 3-4 meals in middle and late pregnancy
• Reasonable Time: Breakfast 7-8 am, Lunch 12-13 pm, Dinner 18-19 pm

Food Classification and Recommended Amounts

Grains and Tubers (Staple Foods)

Daily Recommended Amount: 300-400 g Selection Points:

• More than 1/3 should be coarse grains and mixed beans
• Include whole grains, tubers, mixed beans

Quality Choices:

• Whole Grains: Oats, brown rice, whole wheat bread
• Tubers: Sweet potatoes, purple potatoes, yams, potatoes
• Mixed Beans: Red beans, mung beans, kidney beans

Vegetables

Daily Recommended Amount: 400-500 g Selection Points:

• Dark vegetables account for more than 2/3
• Include leafy vegetables, solanaceous fruits, root vegetables
• Combination of multiple colors

Quality Choices:

• Leafy Vegetables: Spinach, bok choy, broccoli
• Solanaceous Fruits: Tomatoes, eggplants, sweet peppers
• Root Vegetables: Carrots, white radishes
• Mushrooms: Shiitake mushrooms, oyster mushrooms, enoki mushrooms

Fruits

Daily Recommended Amount: 200-350 g Selection Points:

• Choose fresh fruits
• Combination of multiple colors
• Control intake

Quality Choices:

• Rich in Vitamin C: Oranges, kiwi, strawberries
• Rich in Folic Acid: Apples, bananas, citrus
• Rich in Dietary Fiber: Pears, apples, berries

Protein Foods

Daily Recommended Amount: 200-250 g

Animal Protein

• Fish, Poultry, Meat: 120-200 g

  • Fish: 2-3 times a week, including deep-sea fish
  • Poultry: Chicken, duck
  • Lean Meat: Pork, beef, lamb

• Eggs: 1 per day

• Dairy Products: 300-500 g

Plant Protein

• Soy Products: 50-100 g
  • Tofu, soy milk, dried tofu
• Nuts and Seeds: 20-30 g

Weekly Diet Plan Example

Monday

Breakfast (7:30)

• 2 slices of whole wheat bread + 1 egg
• 250ml milk + 1 apple

Morning Snack (10:00)

• 150g yogurt + 2 walnuts

Lunch (12:30)

• 1 bowl of brown rice
• 100g steamed sea bass
• 200g garlic spinach
• 1 bowl of seaweed egg drop soup

Afternoon Snack (15:30)

• 1 banana + 5 almonds

Dinner (18:30)

• 1 bowl of millet porridge
• 100g stir-fried lean meat with carrots
• 150g cold cucumber salad
• 50g dried tofu

Tuesday

Breakfast (7:30)

• 1 bowl of oatmeal + 10g nuts
• 1 boiled egg + 1 orange

Morning Snack (10:00)

• 3 slices of whole wheat crackers + half an apple

Lunch (12:30)

• 1 bowl of multigrain rice
• 120g stir-fried chicken breast with broccoli
• 1 bowl of tomato egg drop soup
• 50g cold kelp shreds

Afternoon Snack (15:30)

• 150g yogurt + 10 grapes

Dinner (18:30)

• 1 bowl of noodles + vegetables
• 1 steamed egg custard
• 200g stir-fried seasonal vegetables
• 1 cup of soy milk

Wednesday

Breakfast (7:30)

• 2 slices of whole wheat toast + peanut butter
• 250ml milk + 1 kiwi

Morning Snack (10:00)

• 1 boiled egg + 10 cherries

Lunch (12:30)

• 1 bowl of brown rice
• 100g braised beef
• 200g garlic lettuce
• 1 bowl of winter melon and ribs soup

Afternoon Snack (15:30)

• Half a pear + 2 walnuts

Dinner (18:30)

• 1 bowl of millet porridge
• 100g steamed fish
• 150g cold cucumber salad
• 50g tofu

Thursday

Breakfast (7:30)

• 1 steamed bun + 1 boiled egg
• 250ml soy milk + 1 apple

Morning Snack (10:00)

• 150g yogurt + 10g nuts

Lunch (12:30)

• 1 bowl of multigrain rice
• 120g stir-fried chicken with mushrooms
• 200g garlic broccoli
• 1 bowl of seaweed soup

Afternoon Snack (15:30)

• 1 banana + 5 almonds

Dinner (18:30)

• 1 bowl of noodles + vegetables
• 100g stir-fried lean meat with greens
• 1 bowl of tofu soup

Friday

Breakfast (7:30)

• 1 bowl of oatmeal + 30g blueberries
• 1 boiled egg + 1 orange

Morning Snack (10:00)

• 3 slices of whole wheat crackers + half a pear

Lunch (12:30)

• 1 bowl of brown rice
• 100g steamed fish
• 200g garlic spinach
• 1 bowl of tomato egg soup

Afternoon Snack (15:30)

• 150g yogurt + 10 grapes

Dinner (18:30)

• 1 bowl of millet porridge
• 100g braised ribs
• 200g stir-fried seasonal vegetables
• 150g cold cucumber salad

Saturday

Breakfast (8:00)

• 2 slices of whole wheat bread + 1 egg
• 250ml milk + 1 apple

Morning Snack (10:30)

• 15g nuts + 1 banana

Lunch (12:30)

• 10 dumplings + cold dish
• 150g yogurt
• 1 apple

Afternoon Snack (16:00)

• 1 sweet potato

Dinner (18:30)

• 1 bowl of multigrain rice
• 120g stir-fried three fresh ingredients
• 1 bowl of vegetable soup
• 50g cold kelp shreds

Sunday

Breakfast (8:30)

• 1 bowl of porridge + 1 bun
• 1 boiled egg + 1 orange

Morning Snack (11:00)

• 150g yogurt + 10g nuts

Lunch (13:00)

• 1 bowl of rice
• 100g braised fish
• 200g stir-fried greens
• 1 bowl of seaweed egg soup

Afternoon Snack (16:00)

• Half a pear + 5 almonds

Dinner (18:30)

• 1 bowl of noodles + vegetables
• 1 steamed egg custard
• 150g cold cucumber salad
• 1 cup of soy milk

Special Situation Diet Adjustments

Morning Sickness Diet

Dietary Principles:

• Small frequent meals, avoid empty stomach
• Choose light, easy-to-digest foods
• Separate dry and wet foods, drink water after meals
• Avoid strong smells and greasy foods

Recommended Foods:

• Soda crackers, dry bread
• Light porridge, noodles
• Easy-to-digest fruits like apples, bananas
• Light soups

Constipation Diet

Dietary Principles:

• Increase dietary fiber intake
• Sufficient water supplementation
• Moderate exercise
• Regular schedule

Recommended Foods:

• High fiber vegetables: Celery, leeks, broccoli
• Fruits: Dragon fruit, kiwi, apples
• Whole grains: Oats, brown rice
• Beans: Red beans, mung beans

Anemia Diet

Dietary Principles:

• Increase quality iron intake
• Combine with Vitamin C to promote iron absorption
• Avoid foods that affect iron absorption

Recommended Foods:

• Quality iron sources: Red meat, animal liver, blood products
• Plant iron sources: Spinach, black fungus, black beans
• Rich in Vitamin C: Oranges, kiwi, sweet peppers
• Avoid simultaneous intake of tea, coffee

Edema Diet

Dietary Principles:

• Control salt intake
• Moderate quality protein
• Sufficient water (if not caused by edema)
• Avoid standing or sitting for long periods

Recommended Foods:

• Low salt diet
• High potassium foods: Bananas, potatoes, spinach
• Quality protein: Lean meat, eggs, soy products
• Diuretic foods: Winter melon, watermelon, barley

Cooking Suggestions

Healthy Cooking Methods

Recommended Methods:

• Steaming: Retains food nutrition, less oil
• Boiling: Simple and healthy, but pay attention to water-soluble vitamin loss
• Stewing: Nutrients are easily absorbed
• Cold Mixing: Retains vitamins, need to pay attention to hygiene

Methods to Avoid:

• Frying: Increases oil intake, produces harmful substances
• Barbecue: Produces carcinogens
• Over-processing: Serious loss of nutrients

Ingredient Handling Tips

• Vegetable Handling:

  • Wash first then cut, reduce vitamin loss
  • Stir-fry quickly over high heat, keep crisp and tender
  • Vegetable soup can also be used, rich in nutrients

• Meat Handling:

  • Remove visible fat
  • Choose lean cuts
  • Steam or boil instead of frying

• Bean Handling:

  • Soak in advance, remove anti-nutritional factors
  • Cook thoroughly, avoid indigestion

Eating Habits

Good Habits

• Chew Slowly: Promotes digestion, controls food intake
• Regular Meals: Maintains metabolic regularity
• Concentrate on Eating: Avoid distraction and overeating
• Rest After Meals: Avoid strenuous exercise

Habits to Avoid

• Overeating: Increases gastrointestinal burden
• Picky Eating: Unbalanced nutrition
• Emotional Eating: Affects digestion and absorption
• Eating Before Bed: Affects sleep quality

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Friendly Reminder: The diet plan needs to be adjusted according to individual circumstances. It is recommended to consult a professional nutritionist to formulate a personalized diet plan.