1, milk

A glass of 240 ml skimmed or low-fat milk absorbs 300 mg of calcium. Calcium can strengthen bones and teeth. Calcium-rich diet can reduce the risk of hypertension, breast cancer, colon cancer and so on. It can also relieve premenstrual syndrome. In addition to calcium milk, it is also rich in protein, vitamin a, d, vitamin b12, riboflavin and nicotinic acid. Drinking milk regularly can also convey health messages: A recent study shows that if a mother drinks milk regularly, her daughter will follow suit and cut down on sugary drinks such as soda. Mothers with lactose intolerance can increase the activity of lactase in their bodies or switch to low-lactose milk in a small amount of milk for many times.

2. Cauliflower

Rich in vitamin a, C mineral potassium, calcium, selenium and other beta carotene and low calorie fiber. Eating more can increase resistance and reduce the risk of cardiovascular disease and several cancers.

3, bananas

Although a banana has about 120 calories, it is a good source of vitamins b6, C and fiber, and rich potassium also helps regulate blood pressure. The alkaloid contained in bananas is very refreshing and suitable for refreshment. In addition to eating directly, it can also be mixed in juice or added to cereal breakfast.

4. Orange Juice

Drink a glass of fresh orange juice to get more than the recommended daily dose of vitamin C. Vitamin C is an important antioxidant that can eliminate free radicals and enhance immune function, which is beneficial to iron absorption. Orange juice is also rich in potassium and folic acid, which is important for women of childbearing age to prevent teratogenesis and rectal cancer.

5. Vegetable salad

The easiest way to eat a variety of vegetables at a time is to provide adequate vitamins, minerals and fibers. You can mix several kinds of green vegetables (such as lettuce rich in vitamin A, folic acid and lettuce rich in spinach fiber) with tomatoes, carrots and cucumbers. Studies have shown that at least three servings of vegetables a day can reduce the risk of cancer, cardiovascular disease and diabetes and help maintain skin health, but remember not to add too much high-calorie salad dressing.

6. Peanut butter

Peanuts in nuts are rich in protein, fiber, zinc and vitamin E. They are also good sources of vitamin b1, nicotinic acid and folic acid. The unsaturated fatty acids in nuts can increase good cholesterol in the blood and reduce bad cholesterol (ldl) to protect cardiovascular system. Whole wheat bread with peanut butter and a glass of skim milk are convenient and nutritious meals when you are busy.

7, sweet potato

Sweet potatoes are rich in potassium, fiber, vitamin C, as well as important antioxidant carotene, which is beneficial to skin health. Sweet potatoes instead of rice can increase fiber intake.

8. Salmon

OMEGA-3 fatty acids in deep-sea fish can reduce bad blood cholesterol and protect the cardiovascular system from heart disease and nourish the immune system by eating salmon once or twice a week. Omega-3 fatty acids can also increase the stability of prostaglandins and help calm the mood. Finnish studies have shown that people who eat fish at least once a week are less likely to suffer from depression. Fatty acids in salmon during pregnancy or lactation can also help develop the brain and nervous system of the fetus. There are also important antioxidant beta carotene, which is beneficial to skin health. Sweet potatoes instead of rice can increase fiber intake.

9. Whole Grain Breakfast

A bowl contains a variety of vitamins, minerals and dietary fiber and provides enough calories. Milk supplements protein and calcium, which is a good breakfast combination. It can also be used as a snack or a night snack for mothers who often have a partial diet or have no time for a good meal.

10. lean red meat

Mothers of childbearing age should pay special attention to iron intake, especially in the two years after the birth of a child, iron deficiency may lead to anemia. The iron in red meat exists in the state of heme, and the absorption rate of the body is higher.