Pregnant women are definitely a sensitive group. There are many restrictions on what they can and cannot eat. Let’s talk about what they cannot eat first.

1. Raw or undercooked food

Risks: May contain Listeria or Salmonella, leading to miscarriage or premature birth.

Blacklist:

(1) Sashimi, oysters, sushi (unless the fish is sterilized at high temperature)

(2) Medium-rare steak, soft-boiled eggs

(3) Unpasteurized soft cheese (such as Brie cheese, blue cheese)


2. Alcohol & alcoholic foods

Even a small amount can cause fetal alcohol syndrome (mental retardation, facial deformities). So stop drinking red wine, beer, or dishes with alcohol.


3. Unwashed fruits and vegetables & raw sprouts

Unwashed fruits and vegetables may have pesticide residues or bacterial infections. For example, raw bean sprouts (which can easily harbor E. coli), unwashed strawberries/spinach, etc.


4. Unpasteurized fresh juice/dairy products

Unpasteurized foods may be contaminated with Listeria. Pasteurized milk and packaged juice are recommended.


5. High-sugar and high-salt processed foods

Foods high in sugar and salt increase the risk of gestational diabetes and high blood pressure. Examples include cured meats, salted fish, and canned foods (high in sodium). Cakes and sugary drinks (which can cause blood sugar fluctuations) are also high in sugar.


This list only covers a few foods you might encounter in daily life. There are many others, so consult your doctor. Having mentioned foods you shouldn't eat, here are some foods you should eat.

1. Folic Acid & Foods Containing Natural Folic Acid

Benefit: Prevents neural tube defects (such as spina bifida) in the fetus.

Recommended: Oral folic acid tablets (400-800 μg/day, starting in the first three months of pregnancy).

Food supplements: Spinach, asparagus, avocados, and lentils.


2. High-Quality Protein

Requirement: During the second and third trimesters, you need an additional 20g of protein daily (approximately 1 egg + 1 cup of milk).

Best Sources: Eggs (contains choline, which promotes brain development), lean meat, fish, shrimp, and tofu.


3. High-Calcium Foods

Benefit: Supports fetal bone development and prevents cramps during pregnancy.

Recommended: Milk/yogurt (300ml/day), sesame paste, cheese, and bok choy.


4. Iron-Supplementing Foods + Vitamin C

Key Point: Anemia is common during pregnancy, so iron needs double!

Effective Combination: Red meat (beef, lamb) + green peppers/oranges (vitamin C promotes absorption).

Avoid tea/coffee, which can affect iron absorption (consume at least 2 hours after a meal, but avoid excessive amounts, as caffeine can also affect the fetus).


5. Healthy Fats (Omega-3)

Benefit: Promotes fetal brain and vision development.

Recommended: Deep-sea fish (salmon, sardines, etc., cooked before eating), flaxseed oil, walnuts.


6. Whole Grains & Dietary Fiber

Benefit: Prevents constipation and stabilizes blood sugar.

Alternatives: Oatmeal, brown rice, sweet potatoes (alternative to white rice).


The above are some recommended foods. Spinach is one of them, which reminds me of the cartoon "Popeye," where eating spinach makes one stronger. Today, I'm recommending spinach and making a soup that's suitable for pregnant women and all ages.


Spinach and Egg Soup

Ingredients (serves 2):

(1) 200g spinach (wash, remove roots, and cut into sections);

(2) 2 eggs (beaten);

(3) ½ spoon of salt (about 3g);

(4) ½ spoon of sesame oil (about 5ml, optional);

(5) 500ml of water.


Steps:

(1) Blanching spinach (key step):

Boil the water, add a few drops of oil (to keep the spinach green), blanch the spinach for 10 seconds, remove and rinse with cold water (to remove oxalic acid).

(2) Cooking the soup base:

Pour water into a pot and bring to a boil over high heat.

(3) Adding egg drops:

Turn to low heat, slowly pour in the egg liquid, and stir gently with chopsticks to form egg drops.

(4) Adding spinach:

Finally, add the blanched spinach, season with salt, and add a few drops of sesame oil to enhance the flavor. Turn off the heat.


This soup is incredibly simple to make! With just a few simple steps, you can create a delicious soup for your family. It's also suitable for pregnant women, young and old, and everyone in between. Make it for your family now!

Categories: