Pregnancy Guide

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Admin2025-11-18
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Pregnancy Safe Food Guide ​

Choosing safe and nutritious foods is an important part of pregnancy health care. Knowing which foods are safe to eat and how to properly handle and cook them can effectively protect the health of mother and baby.

Safe Food Classification ​

Quality Protein Sources ​

Fish:

  • Safe Choices:

    • Salmon: Rich in DHA, low mercury content
    • Sardines: Rich in protein, sufficient calcium
    • Cod: Tender meat, rich in nutrition
    • Sea Bass: High protein, low fat

  • Consumption Suggestions:

    • 2-3 times a week
    • Fully cooked
    • Avoid eating raw

Poultry and Lean Meat:

  • Chicken: Low fat, high protein
  • Duck: Rich in nutrition, mild nature
  • Lean Pork: Rich in iron
  • Beef: Quality protein and iron

Eggs:

  • Chicken Eggs: Complete protein, comprehensive nutrition
  • Duck Eggs, Quail Eggs: Similar nutrition, eat in moderation
  • Consumption Requirements: Fully cooked

Dairy Products:

  • Milk: Rich in calcium, low fat recommended
  • Yogurt: Contains probiotics, promotes digestion
  • Cheese: Choose hard cheese or pasteurized products
  • Note: Choose pasteurized products

Safe Vegetables ​

Leafy Vegetables:

  • Spinach: Rich in iron, folic acid and vitamins
  • Bok Choy: Rich in calcium, mild nature
  • Broccoli: Rich in Vitamin C, antioxidant
  • Asparagus: High folic acid content

Root Vegetables:

  • Carrots: Rich in Beta-carotene
  • White Radish: Promotes digestion, mild nature
  • Yam: Strengthens spleen and stomach, rich in nutrition
  • Potatoes: Sufficient energy, easy to digest

Solanaceous Fruits:

  • Tomatoes: Rich in lycopene
  • Eggplant: Rich in nutrition, cold nature in moderation
  • Sweet Peppers: High Vitamin C content
  • Cucumber: Sufficient water, clears heat and promotes diuresis

Mushrooms:

  • Shiitake Mushrooms: Improves immunity, rich in nutrition
  • Enoki Mushrooms: Promotes brain development
  • Oyster Mushrooms: Mild nature, rich in nutrition

Safe Fruits ​

Warm Nature Fruits:

  • Apples: Peaceful nature, rich in nutrition
  • Bananas: Rich in potassium, relieves constipation
  • Cherries: Rich in iron, beauty and skin care
  • Lychees: Replenishes Qi and blood (moderate amount)

Neutral Nature Fruits:

  • Grapes: Rich in nutrition, peaceful nature
  • Pears: Moistens lungs and relieves cough, slightly cool nature in moderation
  • Peaches: Rich in nutrition, warm nature
  • Plums: Promotes digestion

Cool Nature Fruits (Moderate Amount):

  • Watermelon: Clears heat and relieves summer heat, eat in moderation
  • Kiwi: Rich in Vitamin C
  • Strawberries: Strong antioxidant capacity
  • Oranges: Rich in Vitamin C

Safe Grains and Legumes ​

Whole Grains:

  • Oats: Rich in dietary fiber, lowers cholesterol
  • Brown Rice: Rich in B vitamins
  • Whole Wheat Bread: Rich in dietary fiber
  • Quinoa: Complete protein, rich in nutrition

Mixed Beans:

  • Red Beans: Replenishes blood and nourishes heart, promotes diuresis and reduces swelling
  • Mung Beans: Clears heat and detoxifies, eat in moderation
  • Black Beans: Nourishes kidneys and blood
  • Kidney Beans: Rich in nutrition

Safe Nuts and Seeds ​

Nuts:

  • Walnuts: Rich in DHA, good for brain
  • Almonds: Rich in Vitamin E, beauty and skin care
  • Peanuts: Rich in protein, eat in moderation
  • Cashews: Rich in nutrition, mild nature

Seeds:

  • Flaxseeds: Rich in Omega-3 fatty acids
  • Sesame: Rich in calcium, good for calcium supplementation
  • Sunflower Seeds: Rich in Vitamin E
  • Pumpkin Seeds: Rich in zinc

Food Handling and Cooking Safety ​

Food Washing ​

Vegetable and Fruit Washing:

  • Rinse with running water for 3-5 minutes
  • Scrub surface with a soft brush
  • Remove damaged outer parts
  • Peeling is recommended for special fruits and vegetables

Meat Washing:

  • Wash surface with warm water
  • Remove visible fat and fascia
  • Handle different meats separately
  • Wash hands thoroughly after handling

Cooking Temperature and Time ​

Meat Safety Temperature:

  • Chicken: Above 74°C
  • Pork: Above 63°C
  • Beef: Above 63°C
  • Fish: Above 63°C

Egg Safety Cooking:

  • Yolk solidified
  • No runny center (except special cases)
  • Egg products fully heated

Food Storage Safety ​

Refrigeration Storage:

  • Cooked food: Eat within 3-4 days
  • Raw meat: Eat within 2-3 days
  • Dairy products: Pay attention to expiration date
  • Leftovers: Heat thoroughly before eating

Freezer Storage:

  • Raw meat: 3-6 months
  • Cooked food: 2-3 months
  • Vegetables: 8-12 months
  • Note: Store below -18°C

Nutrition Fortified Foods ​

Folic Acid Fortified Foods ​

Fortified Grains:

  • Fortified oatmeal
  • Fortified bread
  • Fortified noodles
  • Nutrition bars

Other Fortified Foods:

  • Fortified breakfast cereals
  • Fortified fruit juice
  • Fortified milk

Calcium Fortified Foods ​

Fortified Soy Products:

  • Fortified tofu
  • Fortified soy milk
  • Fortified soy milk

Fortified Drinks:

  • Fortified orange juice
  • Fortified plant milk

Iron Fortified Foods ​

Fortified Grains:

  • Fortified breakfast cereals
  • Fortified bread
  • Fortified pasta

Fortified Others:

  • Fortified baby food
  • Fortified energy bars

Foods to Relieve Morning Sickness ​

Dry Foods:

  • Soda crackers
  • Whole wheat bread
  • Roasted steamed bun slices
  • Nuts

Light Foods:

  • White porridge
  • Steamed egg custard
  • Clear soup noodles
  • Apple puree

Foods to Prevent Constipation ​

High Fiber Foods:

  • Oatmeal porridge
  • Whole wheat bread
  • Beans
  • Tubers

Intestine Moistening Foods:

  • Bananas
  • Honey (moderate amount)
  • Sesame
  • Honey water

Foods to Improve Sleep ​

Tryptophan Rich Foods:

  • Milk
  • Bananas
  • Nuts
  • Turkey (moderate amount)

Magnesium Rich Foods:

  • Oats
  • Almonds
  • Spinach
  • Bananas

Foods to Enhance Immunity ​

Vitamin C Rich Foods:

  • Citrus fruits
  • Kiwi
  • Strawberries
  • Sweet peppers

Zinc Rich Foods:

  • Nuts
  • Lean meat
  • Beans
  • Whole grains

Food Combination Suggestions ​

Combinations to Promote Iron Absorption ​

Vitamin C + Iron:

  • Lean meat + Sweet peppers
  • Spinach + Lemon
  • Tofu + Tomatoes
  • Liver + Orange juice

Combinations to Promote Calcium Absorption ​

Vitamin D + Calcium:

  • Fish + Milk
  • Egg yolk + Soy products
  • Sunlight + High calcium foods

Protein Complementary Combinations ​

Plant Protein Complementarity:

  • Rice + Beans
  • Noodles + Tofu
  • Corn + Soy milk

Pregnancy Diet Taboo Precautions ​

Foods to Pay Special Attention To ​

High Mercury Fish: Avoid completely

  • Shark, Swordfish, Marlin
  • Tilefish, Large Tuna

Raw Seafood: Avoid or choose safe sources

  • Sashimi (choose safely processed products)
  • Raw Oysters (Avoid)
  • Raw Shrimp (Avoid)

Unpasteurized Products: Avoid

  • Soft cheeses
  • Raw milk
  • Fruit juice

Dining Out Safety Suggestions ​

Choosing Restaurants:

  • Restaurants with good hygiene conditions
  • High food handling transparency
  • Avoid roadside stalls
  • Choose mainly cooked foods

Ordering Suggestions:

  • Avoid raw and cold foods
  • Choose fully cooked dishes
  • Avoid excessively greasy foods
  • Pay attention to food freshness

Pregnancy Supplement Food Suggestions ​

Special Situation Diet Adjustments ​

Severe Morning Sickness in Early Pregnancy:

  • Choose nutritious foods that can be accepted
  • Focus on water and electrolyte supplementation
  • Pay attention to vitamin supplements

Gestational Diabetes:

  • Control carbohydrate intake
  • Choose low glycemic index foods
  • Eat regularly and quantitatively

Pregnancy Hypertension:

  • Low salt diet
  • Increase potassium intake
  • Moderate quality protein

Friendly Reminder: Although these foods are considered safe, everyone's constitution is different. If you have special health conditions or history of allergies, please consult a doctor or nutritionist for professional advice.