What to supplement during your third trimester: A comprehensive nutritional guide
The third month of pregnancy (9-12 weeks of pregnancy) is a critical period for fetal organ development, and pregnant women need to pay special attention to nutritional supplements. The following is a summary of the hot topics on the Internet in the past 10 days about nutrition during pregnancy, combined with medical advice to provide you with a structured data guide.
1. Core nutrient requirements
| Nutrients | Recommended daily amount | Main function | food source |
|---|---|---|---|
| folic acid | 600μg | Prevent neural tube defects | spinach, broccoli, liver |
| Iron | 27mg | Prevent anemia | Red meat, egg yolk, black fungus |
| Calcium | 1000mg | bone development | Milk, tofu, sesame seeds |
| DHA | 200mg | brain development | Deep-sea fish, walnuts, algae oil |
| Vitamin D | 10μg | Promote calcium absorption | Fish, egg yolk, sunbathing |
2. Controversial points in hot topics
1.Do I need to supplement with DHA?Recent discussions show that 60% of experts recommend obtaining it through dietary supplements, and 40% recommend supplements. It is recommended to give priority to low-mercury fish (such as salmon), and consider supplements if the diet is insufficient.
2.Plant protein vs animal protein:Data from the entire network shows that for every 100g/day increase in soy product intake, the risk of gestational diabetes is reduced by 8%, but care must be taken to cook them thoroughly.
3. Suggestions on daily diet structure
| food category | daily intake | Things to note |
|---|---|---|
| staple food | 200-250g | Prefer whole grains |
| protein | 80-100g | Animal protein accounts for 60% |
| vegetables | 500g | Dark color accounts for 1/2 |
| fruit | 200-300g | Control high-sugar fruits |
| dairy products | 300-500ml | Preferably low fat |
4. Diet misunderstandings to be wary of
1."One person eats for two":In fact, you only need to add 300kcal/day (about 1 egg + 1 slice of whole wheat bread).
2.Blind supplementation:The protein quality of traditional supplements such as bird's nest and donkey-hide gelatin is not as good as that of eggs and may contain additives.
3.Complete taboos:In addition to alcohol, raw food, and high-mercury fish, coffee can be limited (≤200mg caffeine/day).
5. Nutritional supplement schedule
| time period | Supplement key points | Example collocation |
|---|---|---|
| breakfast | Protein + Calcium | Milk + whole wheat bread + boiled eggs |
| Morning snack | vitamins | Apple + walnut kernel |
| lunch | Iron + dietary fiber | Beef + spinach + multigrain rice |
| Afternoon snack | DHA | Sugar-free yogurt + chia seeds |
| dinner | Easily digestible protein | Steamed fish + tofu soup |
6. Special reminder
1. People with severe morning sickness can eat in 5-6 meals and separate dry and wet meals (do not drink a lot of water 1 hour before and after eating).
2. When choosing nutritional supplements, check the "For Pregnant Women" label to avoid excessive vitamin A (>3000 μg/day may cause teratogenesis).
3. Recent hot searches show that 75% of pregnant women are vitamin D deficient, and it is recommended to take targeted supplements after testing.
Scientific and reasonable nutritional supplements can help the healthy development of the fetus. It is recommended to record a food diary every week and communicate with the obstetrician regularly to adjust the plan.
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