Scientific Nutritional Supplements During Pregnancy, Methods And Recipe Suggestions For Long-term Fetuses Without Fat Gain From 1 To 10 Months

Nutritious quick meals for ten months of pregnancy: the delicious secret to a long pregnancy without gaining weight

As a food blogger, I often receive private messages from pregnant mothers. The most worrying one is "I will gain weight due to having a baby." In fact, as long as the diet is chosen correctly, the diet during pregnancy can not only meet the growth and development needs of the baby, but also keep the mother in good condition. Today, I would like to sort out a quick recipe for you throughout pregnancy, using the simplest ingredients and combining it with the most scientific nutritional combination, so that you can easily achieve the effect of "growing a baby without increasing your own weight".

Early pregnancy (1-3 months): Alleviating pregnancy symptoms and laying a solid foundation

This stage is a critical period for fetal neurological development. Many mothers will suffer from morning sickness. The principle of diet is to be light and easy to digest. The focus is on supplementing folic acid and vitamin B6.

Recommended recipe: Asparagus and Shredded Chicken Warm Salad

There are some ingredients: a handful of asparagus, which weighs about 200 grams, and is rich in folic acid and dietary fiber; 100 grams of chicken breast; half a colored pepper, which is rich in vitamin C; and half a lemon; as well as olive oil, salt, and black pepper.

Dosage : 1 serving.

step :

The first step is to process the ingredients. Put the chicken breast in cold water and add ginger slices. First bring it to a boil over high heat, then reduce to low heat and simmer for 10 minutes. Then turn off the heat and simmer for another 5 minutes. This must be done so that the chicken will be fresh and tender. Then take it out to cool, and finally tear it into thin shreds.

2. Blanch the asparagus : Cut off the old root part of the asparagus and cut it into segments. Add water to the pot and heat it. When the water reaches boiling state, add a few drops of cooking oil and a little salt. Put the asparagus into the pot and blanch it for 1 to 2 minutes. Then remove it and rinse it with cold water to cool it down to keep the asparagus green.

3. Season after assembling : cut the bell peppers into shreds. Place the asparagus shreds, chicken shreds and processed bell pepper shreds in a large bowl, pour olive oil and freshly squeezed lemon juice into it, then sprinkle with a small amount of salt and black pepper, and stir them evenly.

Tips and tricks :

Adding oil when blanching can make the asparagus more colorful.

Lemon juice can not only supplement vitamin C, but its fresh and sour taste can also effectively relieve the nausea that occurs in early pregnancy.

Chicken breasts made this way have a smooth texture, are rich in protein, and have very low fat content.

Second trimester (April-July): The baby is strong for a long time, precise supplementation

Entering the second trimester, morning sickness disappears, and the appetite is greatly increased. This period is the golden period for fetal bone and brain development, and calcium, iron, and DHA must keep up.

Recommended recipe: Pan-seared salmon with sesame spinach

A salmon steak with a specific amount and rich in DHA and high-quality fat weighs about 150g and is an ingredient. Also used as an ingredient is a handful of spinach, which weighs about 200g and is rich in iron and magnesium. In addition, there is a little white sesame seeds, lemon, black pepper, sea salt, and olive oil.

Dosage : 1 serving.

step :

Use kitchen paper to drain the salmon. Sprinkle a little sea salt and black pepper on both sides of the salmon. Squeeze a few more drops of lemon juice over it. Then let it marinate for 10 minutes.

Carry out the spinach processing operation, wash the spinach and cut it into segments. Boil a pot of water. After the water boils, put the spinach in it and blanch it for 30 seconds. The purpose is to remove the oxalic acid in the spinach, then take out the spinach and squeeze out the water inside.

3. Fry fish and vegetables : Heat a pan, pour a little olive oil into it, then add salmon steaks and fry slowly over medium-low heat . Fry the skin side first for about 3 minutes. Flip until golden and crispy, then fry for another 2 to 3 minutes (depending on the thickness). While frying the fish, mix the blanched spinach with white sesame seeds, some light soy sauce and sesame oil and put them on the plate. Finally, just put the fried salmon on top of the spinach.

Tips and tricks :

When frying salmon, you must absorb all the water so that it can be crispy on the outside and tender on the inside.

Heat is the key, medium to small fire can ensure that the inside is cooked but the outside is not burnt.

Blanching spinach is absolutely indispensable as it can remove oxalic acid that affects calcium absorption. Sesame seeds are rich in calcium. When paired with spinach, which contains iron, the nutrition will be complementary.

Late pregnancy (8-10 months): Reserve energy for smooth delivery

During the last three months, the baby will put pressure on the intestines, making constipation more likely to occur. And at the same time, because you need to reserve energy for childbirth, you need carbohydrates and vitamin B1.

Recommended recipe: Colorful multi-grain fried rice

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Dosage : 1 serving.

step :

The following is the rewritten content: Do things in advance, specifically beating eggs. Stir it, then stir-fry it, then scoop it out and set it aside. Mince the beef, add a little light soy sauce, and some starch. Stir it evenly and leave it for five minutes to marinate.

2. <Intensely stir-fry the base> Na: Put a little more oil in the pot, first quickly slide the minced beef over and stir-fry until the color changes, then take it out. Use the unused oil at the bottom of the pot to bring out the fragrance like chopped green onions, then add diced carrots and sliced ​​mushrooms, and stir-fry over medium heat until cooked through.

The third step is to stir-fry and season. First pour the multi-grain rice into the pot, use a spatula to break it up and stir-fry evenly. Then add the scrambled eggs, then the minced beef, then add the diced celery, stir-fry quickly, and then add a small amount of salt and black pepper to season. The diced celery should be placed at the end to maintain its crisp taste and fragrance.

Tips and tricks :

The best effect is to use overnight multi-grain rice . The rice has less moisture and the grains are distinct when fried.

This dish brings together dietary fiber, that is, celery, grains, high-quality protein, that is, eggs, beef, and a variety of vitamins. It is very comprehensive in nutrition!

The addition of celery and carrots not only adds flavor, but is also a natural helper in preventing constipation .

The diet during pregnancy does not need to be complicated. It should follow the principle of "rich variety, balanced combination, and light cooking method", and then focus on increasing the intake of some key nutrients according to the month, so that you can easily get through the pregnancy. Remember, supplementing nutrients through food is the best nutritional supplement. Try these quick and easy dishes to keep you and your baby healthy! Welcome to share your experience of food during pregnancy in the comment area~