[:en][vc_row][vc_column][vc_column_text]Every mother-to-be knows that she should eat healthily, as she is now caring for two people's well being – hers and baby's. But what actually constitutes healthy eating? How do you ensure you are getting the right type and amount of nutrients for the both of you?

In a nutshell, healthy eating is when you consume the right amount of food from all food groups to get the nutrition you need to stay in the pink of health. The quantity may vary from one mom to the next, depending on the age, metabolism rate and how active you are, among other factors. Regardless of these variables however, there are a few staples every expectant mother needs to consume for baby's healthy development.

<!--more-->[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width="5/12"][vc_column_text]<img class="aligncenter size-full wp-image-3506" src="http://tollyjoy.com.sg/wp-content/uploads/2015/07/eating-right.png" alt="eating-right" width="243" height="587" />[/vc_column_text][/vc_column][vc_column width="7/12"][vc_column_text]<strong>Protein</strong>

Known as the building blocks of the human body, protein contains amino acids that create and repair cells , and are therefore extremely important to help baby grow. Food such as eggs, meat, poultry, fish, beans and nuts are some good sources of protein. However, try to avoid certain fish such as swordfish, king mackerel and shark, as they may contain high levels of mercury.
<strong>Carbohydrates</strong>

Don't worry, we are not talking about 'fatty' carbohydrates like white sugar, white bread, cakes and the like. Instead, opt for complex carbohydrates found in whole grains, cereals, legumes and starchy vegetables. Not only will they provide energy that lasts longer, they are also high in fibre that will help your digestive system along.
<strong>Calcium, zinc and iron</strong>

For baby's and your bones and teeth, store up on calcium with at least three cups of skim milk, dark leafy vegetables like spinach, kale and broccoli, sardines and yoghurt.

Meanwhile, as zinc has recently been proven to assist foetal growth, opt for zinc-rich food including shellfish, seafood, whole grains, meat and milk.

Your iron intake should also double when you are pregnant, so food such as dried fruits, lean red meat, whole grain breads and dark leafy vegetables are ideal.
<strong>Water</strong>

Water is universally known to provide immense health benefits, and this is especially true during pregnancy. Besides helping to transport vital nutrients to baby, water helps flush out toxins from your body and prevent excessive swelling2, to name a few. Milk, juices, tea and coffee also count towards your daily fluid intake. Nonetheless, make sure that you do not drink too much caffeine or beverages that are high in sugar, as they could affect your or baby's health.

In all, practice moderation in everything that you consume. Too much of a good thing can bring about negative effects as well. Whenever in doubt, always consult your doctor for a healthy and happy pregnancy.[/vc_column_text][/vc_column][/vc_row][:zh][vc_row][vc_column][vc_column_text]每一位准妈妈都知道需要维持健康饮食，因为她正在担负着两个人 – 自己和宝宝的营养供应。
但是，什么才是健康饮食？
怎样才能确保您和宝宝能够摄取正确类型和数量的营养？
简而言之，健康饮食就是适当、适量并能够提供您所需营养，让您保持健康的饮食。

每一位妈妈由于年龄、代谢率和活动量等因素的不同，因此食量也各不相同。
但是无论这些因素如何变化，有些主食是准妈妈们为了宝宝的健康发育而必须摄入的。

<!--more-->[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width="5/12"][vc_column_text]<img class="aligncenter size-full wp-image-3506" src="http://tollyjoy.com.sg/wp-content/uploads/2015/07/eating-right.png" alt="eating-right" width="243" height="587" />[/vc_column_text][/vc_column][vc_column width="7/12"][vc_column_text]<strong>蛋白质</strong>

蛋白质
被称为人体的重要组成部分的蛋白质含有氨基酸，能够创造和修复细胞，因此对宝宝的成长极其重要。
鸡蛋、肉类、家禽、鱼、豆类和坚果等食品都是很好的蛋白质来源。
但是，要尽量避免食用某些鱼类，如旗鱼、鲭鱼、鲨鱼，因为它们也可能含有高浓度的汞。

<strong>碳水化合物</strong>

不必担心，我们所说的碳水化合物并非糖、白面包、糕点等食品中所含的“脂肪”类碳水化合物。
我们所说的是全谷类、谷类食品、豆类和淀粉质蔬菜中所含的复合碳水化合物。
这些食品不仅能够提供持续时间更长的能量，还含有大量纤维，有利于您的消化系统。

<strong>钙、铁和锌</strong>

为了确保宝宝和您的骨骼和牙齿都能保持强健，您应每天至少摄入3杯脱脂牛奶、绿叶蔬菜（如菠菜、羽衣甘蓝和花椰菜）、沙丁鱼以及酸奶，以储存足够的钙质。

同时，近期的研究证明，锌对胎儿的生长发育具有促进作用，因此您也可以多吃含锌量丰富的食品，如贝类、海鲜、全谷类、肉类和牛奶。

在怀孕期间，您的铁摄入量也应该加倍。理想的补铁食品有干果、瘦肉、全麦面包和绿叶蔬菜。

<strong>水 </strong>

众所周知，水对保持健康有很大的作用，尤其是在怀孕期间。
除了有助于向宝宝传输重要营养元素外，水还具有帮助排出身体毒素、防止过度肿胀等作用。

您也可将牛奶、果汁、茶和咖啡计入每日液体摄入量内。
但是，切记一定不要喝太多含咖啡因或糖量很高的饮料，因为这些饮品可能会影响您或宝宝的健康。

总之，任何营养元素都要适度摄入，
因为摄入过多有益成分也会带来负面效果。
当您有任何疑问时，应咨询您的医生，以确保度过健康快乐的孕期。[/vc_column_text][/vc_column][/vc_row][:]