What fruits to eat during early pregnancy? 10 Healthy Choices Recommended by Nutritionists
Early pregnancy is a critical stage of fetal development, and the dietary choices of pregnant women directly affect the health of the mother and baby. Fruits are rich in vitamins, minerals and dietary fiber and are an important part of the diet during pregnancy. This article will give you a detailed analysis of fruits suitable for consumption in early pregnancy, and provide scientific basis and precautions.
1. List of recommended fruits in early pregnancy
| Fruit name | Main nutrients | Pregnancy benefits | recommended daily amount |
|---|---|---|---|
| apple | Vitamin C, dietary fiber | Relieve constipation and enhance immunity | 1-2 pieces |
| banana | Potassium, Vitamin B6 | Prevent morning sickness and regulate blood pressure | 1 stick |
| orange | Vitamin C, folic acid | Promote fetal nervous system development | 1 |
| kiwi | Vitamin C, E, potassium | Antioxidant, prevent stretch marks | 1-2 pieces |
| blueberry | Anthocyanins, vitamin K | Improve blood circulation and enhance memory | half cup |
| pear | Dietary fiber, potassium | Relieve morning sickness and prevent edema | 1 |
| grapes | Iron, antioxidants | Prevent anemia and protect cardiovascular system | 15-20 capsules |
| strawberry | Folic acid, vitamin C | Promote fetal cell development | 5-8 pieces |
| cherry | Iron, Vitamin A | Improve anemia and protect eyesight | 10-15 pcs |
| Guava | Vitamin C, dietary fiber | Enhance immunity and regulate blood sugar | half |
2. Things to note when eating fruits during early pregnancy
1.Control sugar intake: Although fruits are rich in nutrients, excessive consumption may cause blood sugar to rise. It is recommended that the total amount of fruits be controlled at 200-400 grams per day.
2.Diverse choices: Don’t only eat one kind of fruit for a long time. You should rotate different types to get comprehensive nutrition.
3.Pay attention to cleaning: Your immunity is low during pregnancy, so be sure to wash fruits thoroughly to avoid pesticide residues and bacterial infections.
4.Avoid eating on an empty stomach: Acidic fruits such as oranges, kiwis, etc. are best eaten after meals to reduce stomach irritation.
5.Special physique requires caution: Pregnant women with gestational diabetes or allergies should choose fruits under the guidance of a doctor.
3. Fruits to avoid during early pregnancy
| Fruit name | Reasons for not recommending | alternative |
|---|---|---|
| Hawthorn | May stimulate uterine contractions | apple |
| papaya | Contains papaya enzyme, which may affect embryos | banana |
| longan | Sexually warm, may cause internal heat | pear |
| durian | High sugar and high calories can easily cause blood sugar to rise | blueberry |
| unripe fruit | May contain harmful substances | ripe fruits |
4. Tips on eating fruits during early pregnancy
1.Best time to eat: Around 10 a.m. or 3 p.m. is the ideal time to eat fruits, which helps in nutrient absorption.
2.Creative ways to eat: You can cut the fruit into small pieces to make salad, or eat it with yogurt to increase your appetite.
3.Save method: Fresh fruits are best bought and eaten now. If they need to be stored, they should be placed in the refrigerator, but should not exceed 3 days.
4.Special case handling: If symptoms such as diarrhea occur, you should stop eating fruits and consult a doctor.
5.Nutritional combination: Fruits can be eaten with nuts, and the healthy fats in nuts help absorb the fat-soluble vitamins in the fruits.
5. Expert advice
Nutrition experts suggest that pregnant women in early pregnancy should eat 2-3 servings of different types of fruits every day, with priority given to seasonal local fruits. At the same time, it should be noted that fruits are only part of the diet, and a balanced intake of protein, whole grains and vegetables should also be ensured. If you have any questions about your diet, you should consult a professional doctor or nutritionist promptly.
By choosing fruits scientifically and rationally, pregnant women in early pregnancy can not only obtain necessary nutrients, but also improve the discomfort symptoms during pregnancy and lay a good foundation for the healthy development of the fetus. Remember, moderation, variety and safety are the three principles of fruit consumption during pregnancy.
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