根据营养师的说法，怀孕时吃的6种最佳食物

The process of growing new life is a beautiful and intricate one. To support your body as it embarks on one of the hardest jobs it'll ever do, it's important that you eat a nourishing diet. The best foods to eat while pregnant will help support both parent and baby during this crucial time when nutrient demands are higher.

从妊娠中期开始，您每天需要额外的340卡路里，比第三个早期的卡路里多一点。American College of Obstetricians and Gynecologists (ACOG)。That's roughly the amount of calories you'll get from an apple with 2 tablespoons of peanut butter and a glass of milk.

Of course, more important than the number is where those calories come from. Here, nutrition experts weigh in on how to make the most out of your diet while you're pregnant.

In the past, pregnant people were told to avoid eating fish and other seafood because some have high levels of mercury, a toxic heavy metal that's been linked to birth defects, per the ACOG. But there are plenty offish that are safe to eat during pregnancy。

实际上，虽然您要面对孕吐，但尤其是油性鱼类，这可能是一件艰难的销售，尤其是在营养素中游泳，这些营养素对于宝宝的大脑和眼睛发育至关重要。

孕妇应该每周获得8至12盎司的低晶状体海鲜，例如鲑鱼，跳过金枪鱼和鳟鱼。Lauren Manaker，RDN，LD，一名产前营养师，经过认证的哺乳教育者和作者The Seven-Ingredient Healthy Pregnancy Cookbook。

Fatty fish is a greatomega-3脂肪的食物来源特别是一种称为Docosahexaenoic Acid（DHA）的类型。这个healthy fatis good for both baby and parent during pregnancy. "DHA has been linked to a reduced risk of preterm birth and developing postpartum depression," Manaker says.

对于我们的纯素食父母，Manaker建议与您的Obgyn讨论基于藻类的DHA补充剂，这可能是帮助填补这种营养差距的好选择。

某些类型的鱼还为您带来了维生素D的额外好处，我们大多数人都没有足够的东西。在怀孕期间，维生素D用于帮助建造婴儿的骨骼和牙齿，并根据ACOG有助于促进健康的视力和皮肤。

Trout, salmon, sardines and tuna will provide vitamin D as well as the much-needed omega-3 fatty acids.

鸡蛋是不断争论的食物之一。但是，当涉及到怀孕时，毫无疑问：鸡蛋是营养超级巨星，这是因为它们在一种非常重要的营养素（胆碱）中丰富。

"Choline is a nutrient that isn't always talked about in the prenatal world, but it should be," Manaker says. "It helps support healthy spinal cord development and is linked to baby's brain health years after birth."

不仅如此，您的产前补充剂可能缺乏胆碱，建议生殖健康营养师Rachelle Mallik，RD, founder ofThe Food Therapist。

根据ACOG的说法，孕妇每天至少需要450毫克的胆碱。One egg提供169毫克的胆碱。其他foods high in choline包括：

• Chicken
• 瘦牛肉
• Milk
• 大豆产品
• 花生

Dairy milk provides a slew of nutrients that are needed during pregnancy including:

• 钙— for strong bones and teeth
• Vitamin B12 — helps form new red blood cells
• Vitamin A — for healthy eyesight, skin and bones
• 维生素D（强化） - 用于骨骼和牙齿以及免疫系统支撑

牛奶也有碘，虽然您可能会从碘盐中获得足够的矿物质，否则您怀孕了，您需要更多。

马利克说：“我们了解到碘对于甲状腺激素的产生和胎儿发育至关重要。”“对这种养分的需求增加了约50％。”具体而言，根据ACOG，您每天需要220微克碘。

根据2020年5月的研究，牛奶中的碘量可能有很大不同营养。平均而言，一杯牛奶可以为您提供约94微克的碘化美国农业部。

一两杯牛奶可以帮助您更接近碘的日常目标。Mallik推荐其他碘的食物来源以及鸡蛋，海鲜和碘盐。

Your options for beans and legumes are endless — black beans, chickpeas, pintos, lentils, peas and more. These plants are the perfect food for pregnancy because of the nutrients they provide.

豆类和豆类是纤维高，这在怀孕期间尤其重要。便秘是怀孕期间的一个常见问题，您的身体正在经历所有荷尔蒙变化。

Adding a serving or two of beans per day can help you get the fiber you need to stay regular. Just remember to increase fiber in your diet slowly and drink plenty of water to avoid any additional tummy upset.

豆类和豆类也为您提供铁，这在怀孕时至关重要。RDN的Bianca Tamburello说：“孕妇的缺水风险更高，因为您的日常需求要高得多。”她建议iron-rich foodsfor pregnancy to support the increase in blood volume.

Your blood volume (which is just a fancy way of saying the amount of blood circulating in your body) will increase slightly during the first trimester, but will make a larger leap in the second and third trimesters.

一些研究表明，根据2019年12月的评论BMC怀孕和分娩。

您可以从瘦牛肉，家禽和鱼类等动物食品中获取铁。植物性食物等豆类和豆类也有一些铁，但您的身体也可能不会吸收它。

"Iron in animal foods is absorbed best by the body but there are ways to maximize iron absorption from vegetarian foods, " Tamburello says. "Pair vegetarian iron-rich foods with f高维生素C的OOD，例如橙汁，番茄汁或草莓，可以帮助铁吸收。”

地瓜是怀孕时最好吃的食物之一。一种中等红薯为您在怀孕期间以β-胡萝卜素形式所需的建议维生素A的100％以上。

维生素A有两种形式：

• 预先形成的维生素A：牛奶，奶酪，酸奶，肝脏和鱼油等动物食品
• Provitamin A (or carotenoids): plant foods such as sweet potatoes, cantaloupe, carrots, mango and apricots

根据2019年3月的评论营养。

尽管维生素A缺乏症是世界各地的公共卫生问题，但在美国人中并不常见。实际上，补充维生素A可能会引起毒性，这是怀孕期间的真正危险。吃foods with beta-carotene是确保您获得所需的营养的一种更安全的方法。

白土豆在饮食界经常被妖魔化，但事实是，它们充满了您需要的营养。白土豆含有维生素C和维生素B6，根据ACOG，您在怀孕期间需要更多。

并确保用皮肤上的皮肤准备甜美的白土豆，这将为您提供更多急需的纤维。

根据ACOG的说法，叶酸是一种用于形成我们的红细胞的B-维生素，但根据ACOG，它在怀孕之前和期间特别重要。

Folate is the natural form of vitamin B9 found in food. Taking in enough B9 will help prevent birth defects of baby's brain and spine — specifically, a neural tube defect called spina bifida.

这种维生素还支持婴儿和胎盘的健康生长和发育（这就是为什么在怀孕初期需要更多的原因）。

ACOG和疾病控制与预防中心（CDC）都建议用叶酸的叶酸形式服用产前补充剂，以防止神经管缺陷。据说叶酸比叶酸更热稳定，因此更适合补充剂。

"Although there are some prenatal supplements that contain folate, the CDC urges people to stick to folic acid because folate has not been shown to offer the same risk reduction according to the medical literature," Manaker says.

While pregnant, you need at least 600 micrograms of folic acid each day, and the ACOG recommends taking a daily prenatal vitamin with at least 400 micrograms starting at least 1 month before pregnancy.

吃叶酸高的食物before and during pregnancy can help you ensure you're getting enough of this super important nutrient. Add in options like:

• Spinach
• 生菜
• Avocado
• Kidney beans
• 橙汁
• 西兰花

If you're thinking about getting pregnant or you just found out you're expecting, getting enough of the right vitamins and minerals is extremely important, and it's likely your doctor will recommend that you start taking a quality产前维生素。

But as it is with all supplements, don't believe the hype around expensive or celeb-endorsed products. Go with brands you trust, and when in doubt, ask your doctor for advice if you need help choosing.

购物时，ACOG建议确保您的补充剂中有以下营养：

• omega-3脂肪酸
• 胆碱
• 钙
• 碘
• 铁
• Vitamin B12
• Vitamin C
• 维生素B6
• Folic Acid

您的医生也许可以开出产前维生素，但如果没有，这里有一些营养师推荐的品牌可以尝试：