Find healthy recipes during pregnancy to ensure the baby is eating right and you are physically prepared for the delivery.
孕期遵循健康的食谱，保障婴儿吃得恰当，让你的身体为分娩做好准备dU=&5W-.h_。

You Will Need
你需要

Food pyramid
食物金字塔

Healthy foods
健康的食物

Prenatal vitamins
产前维生素

Calcium supplements
钙补充剂

Steps
步骤

STEP 1 Fix the 6
1.六种食物相搭配

Fix meals with recipes containing the 6 pyramid food groups of grains, fruits, vegetables, meat and beans, dairy products, and oils. Eat cereals rich in folic acid for breakfast, especially in your first 28 days of pregnancy.
饮食中加入食物金字塔顶端的六种食品，包括谷类，水果，蔬菜，肉类，豆类和奶制品，以及油ebgtJNPk[d2Iyl9BYiN。早餐食用富含叶酸的谷类，尤其是孕期最初的28天vnWhrzcqR6h^hxe~2%。

STEP 2 Have some snacks
2.吃零食

Blend fresh lemons and honey for a tart treat, adding sugar by heating some with a cup of water on the stove to make a syrup. This may help with morning sickness. Prepare a smoothie with fruit, yogurt, and peanut butter for a healthy snack. Treating snacks as mini meals throughout the day like like this may reduce heartburn.
将一些新鲜的柠檬和蜂蜜一起搅拌，加糖，然后加入一杯清水中，加热，制成糖浆];3zwnI(2~。这样可以预防晨起呕吐@cYFu7=GxMMOy#。用水果，酸奶和花生酱一起制作奶昔，做成健康的零食NJ5xK=vMv!。把这些零食作为一天之中的加餐，预防烧心+P]U7U*^gh]cYpYq-d0。

STEP 3 Make turkey burgers
3.制作火鸡汉堡

Make turkey burgers, which contain 40 percent of the daily protein requirement for pregnant women, plus plenty of iron and fiber. Add a variety of seasonings to spice them up. Ditch the bun and cheese to cut sodium, especially if your stomach is reacting.
制作火鸡汉堡，其中含有孕妇每天所需的40%的蛋白质，此外还有足够的铁和纤维~S1di|J^rrVk;N=4n@)E。加入各种各样的配料来添加风味!QX7v51Id;p&;D6-3[lt。不要吃小圆面包和奶酪，防止摄入过量的钠，尤其是胃有反应的时候FqeBuCjk;j2N;8.2。

If you were overweight before your pregnancy, consult a physician about how much you should be eating and how to get sufficient nutrients, which will be even more important if you are diagnosed with gestational diabetes.
如果孕期过度肥胖，向医生咨询应该吃多少，怎样获得充足的养分，尤其是你被诊断患有妊娠糖尿病的时候Ie6*14q7;t|。

STEP 4 Drink soy
4.喝豆奶

Drink a soy milk and wheat germ shake, which contains 20 percent of your folic acid requirement and a critical infusion of omega-3 fatty acids.
喝豆奶和小麦胚芽奶昔，其中含有身体所需的20%的叶酸和至关重要的omega-3脂肪酸XHY5WfzeyTbS。

STEP 5 Increase calcium
5.补钙

Increase the calcium in your diet by adding broccoli, spinach, and calcium-fortified juices and foods. Use prenatal vitamins or calcium supplements to provide a calcium boost if you're lactose-intolerant.
食用西兰花，菠菜和加钙果汁食品来补钙ZP!ZQ)n^-b^,B_=^(。如果你乳糖过敏的话，服用产前维生素和钙补充剂来提供充足的钙Iw]M972mFVy。

What you consume and the health of the baby are strongly connected. Stay away from alcohol, tobacco, caffeine, nonpasteurized dairy, fish high in mercury, and deli meats, which can contain listeria.
你摄入的营养和婴儿的健康息息相关vd#d_z3gk;r。远离酒精，香烟，咖啡因，未经巴氏消毒的奶制品，含有大量水银的鱼，和含有李氏杆菌的熟食=#,]O*5dj=。

STEP 6 Enjoy taco salad
6.享用塔可沙拉

Enjoy a protein-packed taco salad with black beans, which adds B-12, iron, and zinc requirements to the equation.
享用富含蛋白质的塔可沙拉，添加一些黑豆，可以补充维生素B-12，铁和锌r3@OID3W(gF20=5pg3。

STEP 7 Jazz it up
7.增添趣味

Jazz up dinner and treat yourself with sliced tomato and avocado on grilled farm-raised salmon or another low-mercury fish, cooked brown rice and a side of green beans. Add a multigrain roll for the perfect, healthy way to nourish yourself and your baby.
为晚餐增添一点趣味，切一点土豆和鳄梨，加到烤三文鱼或其他水银含量较少的鱼肉上，然后吃一点糙米和一点四季豆m,Al)69+js).T_@nB。再加一点多谷物卷，以健康的方式为你和婴儿提供充足的营养qdbGTcQOh=%k。

Infants absorb 50 to 75 percent of the iron in breast milk, but normally less than 12 percent of that in commercial formula.
婴儿可以从母乳中吸收50%至75%的铁，而奶粉中通常只含有不到12%的铁8i4s90B3s#]sD%b!。