What fruits can you eat during pregnancy to prevent you from gaining weight? Scientific combination helps you have a healthy pregnancy
Nutritional intake during pregnancy is one of the topics that expectant mothers are most concerned about. They must not only ensure the needs of fetal development but also avoid excessive weight gain. Fruit is an important source of vitamins and fiber. How to choose low-sugar and low-calorie varieties? This article combines the hot health topics on the Internet in the past 10 days to compile scientific data and suggestions for you.
1. Hot topics on maternal health in the past 10 days
| Ranking | Topic keywords | Search volume trends |
|---|---|---|
| 1 | Sugar control recipes during pregnancy | ↑38% |
| 2 | Low GI fruit recommendations | ↑25% |
| 3 | weight management during pregnancy | ↑19% |
| 4 | Nutritional supplement guide for pregnant women | ↑15% |
2. Principles for choosing fruits that won’t make you fat
1.Low sugar priority: Choose fruits with a glycemic index (GI) below 55
2.High fiber combination: Dietary fiber can delay sugar absorption
3.Moderate intake: 200-400 grams per day is appropriate
4.Eat in portions: Avoid concentrated intake of large amounts of fructose
3. Comparison of nutritional data of recommended fruits
| Fruit name | Calories (kcal/100g) | Sugar content (g) | Dietary fiber(g) | GI value |
|---|---|---|---|---|
| strawberry | 32 | 4.9 | 2.0 | 40 |
| Grapefruit | 35 | 6.2 | 1.6 | 45 |
| Guava | 41 | 5.5 | 5.4 | 31 |
| kiwi | 44 | 8.1 | 3.0 | 52 |
| blueberry | 57 | 9.7 | 2.4 | 53 |
4. Fruits that need to be chosen carefully
The following fruits contain high sugar content, so it is recommended to control the intake or pair them with protein foods:
| Fruit name | Sugar content (g/100g) | Recommended serving size |
|---|---|---|
| Lychee | 16.6 | ≤5 pieces/day |
| mango | 14.8 | ≤100g/time |
| banana | 12.2 | ≤1 piece/day |
5. Expert suggestions for matching solutions
1.Breakfast combo: Sugar-free yogurt + 50g strawberries + 2 walnuts
2.Extra meal options: Half a grapefruit + 1 boiled egg
3.Afternoon tea: Guava 100g + unsalted nuts 10g
4.Evening snack: 1 kiwi + 30g low-fat cheese
6. Precautions
1. Avoid eating high-acidity fruits (such as pineapple, citrus) on an empty stomach
2. Pregnant women with gestational diabetes need to adjust their fruit intake as directed by their doctor.
3. Prioritize seasonal fresh fruits and avoid candied fruits and other processed products.
4. After eating, it is recommended to do moderate activities to help metabolism.
According to the latest data from the Chinese Nutrition Society, the recommended value for weight gain during pregnancy is:
-standard weight(BMI18.5-24.9): Weight gain 11.5-16kg
-overweight pregnant woman(BMI≥25): weight gain 7-11.5kg
Scientific selection of fruits can help control within this healthy range.
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