幾乎所有孕婦都需要攝取更多的蛋白質(zhì)，更多的維生素和礦物質(zhì)(如葉酸和鐵)，以及更多的熱量(用于能量)。如果可以改善飲食，吃高營(yíng)養(yǎng)的食物是讓胎寶寶健康的最佳方法之一。

　　Almost all pregnant women need to get more protein, more of certain vitamins and minerals (such as folic acid and iron), and more calories (for energy). If there's room for improvement in your diet, eating highly nutritious meals is one of the best things you can do for your baby's health.

　　但吃得好并不意味著吃很多。如果您剛懷孕時(shí)體重合理，在孕早期前三個(gè)月不需要補(bǔ)充額外的熱量。在孕中期，每天需要額外340卡路里，孕晚期每天則450卡路里。如果您孕前體重不足或超重，則根據(jù)增重目標(biāo)來(lái)攝取熱量。

　　But eating better doesn't mean eating a lot. If you start off at a healthy weight, you don't need additional calories during the first trimester. In the second trimester, you need about 340 extra calories a day and about 450 extra calories a day in the third trimester. If you're underweight or overweight to start, you'll need more or less than this, depending on your weight gain goal.

　　服用孕婦維生素

　　Take a prenatal vitamin

　　即使您沒(méi)有晨吐也沒(méi)有對(duì)食物感到惡心，而且飲食均衡，也很難滿足您的營(yíng)養(yǎng)需求。服用孕婦維生素可幫助解決您和寶寶的營(yíng)養(yǎng)需求。

　　確保您選擇的孕婦維生素含有葉酸。(您懷孕前和孕早期每天需要攝入400 mcg。相關(guān)機(jī)構(gòu)，如美國(guó)國(guó)立衛(wèi)生研究院，建議您在懷孕后將攝入量提高至少每天600 mcg)。葉酸缺乏會(huì)導(dǎo)致胎兒神經(jīng)管畸形(NTDs)，如脊柱裂。

　　Even without morning sickness or food aversions, it's difficult to meet your nutritional needs with just a well-balanced diet. A prenatal vitamin-mineral supplement helps you get the nutrients you and your baby need to thrive.

　　Make sure the prenatal vitamin you choose contains folic acid. (You need 400 mcg daily before you become pregnant and in early pregnancy. Some groups, such as the U.S. National Institutes of Health, suggest boosting your intake to at least 600 mcg once you're pregnant.) Not getting enough folic acid has been linked to neural tube birth defects (NTDs), such as spina bifida.

　　詢(xún)問(wèn)醫(yī)護(hù)人員是否需要其它補(bǔ)充劑

　　Ask your healthcare provider if you need to take other supplements

　　研究人員發(fā)現(xiàn)，膽堿也是有助于防止神經(jīng)管畸形的另一重要營(yíng)養(yǎng)素。懷孕期間每天需要450毫克膽堿。大多數(shù)孕婦維生素不含膽堿，您可以從食物中獲取，或向醫(yī)務(wù)人員咨詢(xún)膽堿補(bǔ)充劑。

　　Choline is another important nutrient that researchers now believe may help prevent NTDs. You need 450 mg of choline a day during pregnancy. Most prenatal vitamins don't contain it, so you'll have to get it from food or ask your healthcare provider about taking a choline supplement.

　　在懷孕后，為了確保您獲得足夠的鐵和鈣這些關(guān)鍵礦物質(zhì)，醫(yī)生會(huì)建議您服用鐵或鈣補(bǔ)充劑， 一些醫(yī)生還建議在整個(gè)懷孕期服用維生素D。

　　Later in your pregnancy your provider may suggest that you take iron or calcium supplements to make sure you're getting enough of these key minerals. Some experts also recommend taking a vitamin D supplement throughout pregnancy.

　　如果您是一個(gè)嚴(yán)格的素食主義者，患有糖尿病，妊娠糖尿病或貧血等疾病，或者之前有分娩過(guò)低體重兒，請(qǐng)告訴醫(yī)務(wù)人員，您可能需要的其他營(yíng)養(yǎng)補(bǔ)充劑。營(yíng)養(yǎng)師也會(huì)在飲食細(xì)節(jié)上提供幫助。

　　If you're a strict vegetarian, have a medical condition such as diabetes,gestational diabetes, or anemia, or have previously delivered a low-birth-weight baby, talk with your healthcare provider about other supplements you might need. A registered dietitian can also help with diet specifics.

　　如果您在服用維生素時(shí)有吞咽困難，可以選擇可咀嚼的或粉末狀的維生素拌水服用。切記維生素不是越多越好。請(qǐng)不要在沒(méi)有醫(yī)囑情況下服用過(guò)量的維生素，礦物質(zhì)或草藥補(bǔ)充劑 - 這對(duì)胎兒發(fā)育不利。

　　If you have trouble swallowing your vitamins or keeping them down, search for a chewable supplement or one in a powdered form that you can mix with water. And keep in mind that more isn't always better: Don't take megadoses of any vitamin, mineral, or herbal supplement without medical supervision – they could harm your developing baby.