Drinking a 240ml glass of skim or low-fat milk provides you with 300mg of calcium. Calcium strengthens bones and teeth, and a calcium-rich diet can lower the risk of high blood pressure, breast cancer, colon cancer, and help alleviate premenstrual syndrome (PMS). Besides calcium, milk is also rich in protein, vitamins A and D, vitamin B12, riboflavin, and niacin. [Chinese Cuisine]
Regular milk consumption can also send a healthy message: a recent study shows that if mothers often drink milk, their daughters are more likely to follow suit and reduce their intake of sugary drinks like soda. Mothers with lactose intolerance can try consuming milk in small amounts with meals to increase the activity of lactase in the body, or switch to low-lactose milk.
2、Broccoli
Rich in vitamins A and C, minerals like potassium, calcium, and selenium, beta-carotene, and fiber, broccoli is also low in calories. Eating more can boost your immune system and reduce the risk of cardiovascular diseases and several types of cancer.
3、Banana
Although a banana has about 120 calories, it is a good source of vitamin B6, vitamin C, and fiber. The abundant potassium in bananas also helps regulate blood pressure. The alkaloids in bananas can boost your spirits, making them a great snack for replenishing energy. Besides eating them directly, you can also blend them into juice or add them to cereal for breakfast.
4、Orange Juice
Drinking a glass of fresh orange juice can provide you with more than the daily recommended amount of vitamin C. Vitamin C is an important antioxidant that eliminates free radicals, strengthens the immune system, and aids in iron absorption. Orange juice is also rich in potassium and folate, which is crucial for women of childbearing age as it can prevent birth defects and colorectal cancer.
5、Vegetable Salad
This is the easiest way to eat a variety of vegetables at once, providing ample vitamins, minerals, and fiber. You can mix several green vegetables (such as lettuce and spinach, which are rich in vitamin A and folate, and crisp lettuce which is high in fiber), and then add tomatoes, carrots, and cucumbers. Research indicates that at least three servings of vegetables per day can reduce the risk of cancer, cardiovascular disease, and diabetes, and also helps maintain healthy skin. However, remember not to add too much high-calorie salad dressing.
6、Peanut Butter
Peanuts, a type of nut, are rich in protein, fiber, zinc, and vitamin E. They are also a good source of vitamin B1, niacin, and folate. The monounsaturated fatty acids they contain can increase HDL (good cholesterol) in the blood, lower LDL (bad cholesterol), and protect the cardiovascular system. When you're busy, a whole-wheat bread spread with peanut butter and a glass of skim milk makes a convenient and nutritious meal.
7、Sweet Potato
Sweet potatoes are rich in potassium, fiber, vitamin C, and the important antioxidant beta-carotene, which is beneficial for skin health. Using sweet potatoes as a substitute for rice can increase your fiber intake.
8、Salmon
The omega-3 fatty acids in deep-sea fish like salmon can lower bad cholesterol in the blood and protect the cardiovascular system. Eating salmon one to two times a week can prevent heart disease and nourish the immune system. Omega-3 fatty acids can also increase stable prostaglandins, which help stabilize mood. A Finnish study found that people who eat fish at least once a week have a lower risk of depression. If you are pregnant or breastfeeding, the fatty acids in salmon can also help with the development of the fetus's brain and nervous system.
9、Whole Grain Cereal Breakfast
A bowl of whole-grain cereal contains a variety of vitamins, minerals, and dietary fiber, and also provides enough calories. Paired with milk, it can supplement protein and calcium, making it a very good breakfast combination. It can also be served as a snack or a late-night meal, making it very suitable for mothers who often have a picky appetite or don't have time for proper meals to supplement their nutrition.
10、Lean Red Meat
Mothers of childbearing age should pay special attention to their iron intake, especially within two years after giving birth, as iron deficiency is common and can lead to anemia. The iron in red meat is in the form of heme, which has a higher absorption rate in the body. It's best to choose cuts with less saturated fat around the waist and surrounding areas. Limit intake to no more than one serving per day (about 55g), which is about the size of your palm.
11、Yogurt
Eating a 240ml cup of yogurt provides about one-third of your daily recommended calcium intake. Low-fat or skim yogurt is also a good source of protein and potassium. It's best to choose plain yogurt, as flavored varieties often contain too much sugar. Pay attention to the label on the yogurt container to ensure it contains "live" or "active" cultures, as these bacteria are beneficial for the gut, promoting digestion and absorption; they also strengthen the immune system and fight bad bacteria. [Chinese Cuisine]
Research has found that people who consume two cups (one cup is 240ml) of live-culture yogurt daily have a 25% lower chance of catching a cold, and experience fewer symptoms of hay fever and allergies. Regular consumption of yogurt containing *Lactobacillus acidophilus* can also reduce the risk of vaginal yeast infections.
12、Egg
For mothers who are mentally and physically exhausted, the protein provided by eggs is not only of high quality but also easily utilized by the body, making it very important for muscle tissue growth and repair. Eggs are also a good source of vitamin D, which helps with calcium absorption. The yolk is high in cholesterol. For a healthy person, one egg a day is not excessive. However, if a doctor advises you to limit cholesterol, do not eat more than 2 to 4 yolks per week.
13、Vegetable Soup
This is a way to get many minerals, vitamins, and fiber at once. Because it is mostly water, it is low in calories. Using the natural flavor of vegetables can also reduce the amount of salt and MSG. Carrots, potatoes, onions, and cabbage are all very suitable ingredients.
14、Tomato Sauce
The antioxidant lycopene in tomatoes has been proven to reduce arterial blockage and lower the risk of cardiovascular disease. When tomatoes are heated and cooked into tomato sauce, the antioxidant effect of lycopene is enhanced. Most canned tomato sauces also contain vitamins A, C, and fiber. [Chinese Cuisine]
Consider heating tomato sauce with iron cookware (such as when adding it to pasta), as the acidic ingredients will leach a small amount of iron, providing an additional source of iron supplementation.
15、Beans
Perhaps unassuming, beans are an excellent source of protein, iron, and fiber. They are low in fat, help lower cholesterol, and contain nutrients like folate, potassium, and zinc, making them highly nutritious. Flavonoid compounds in the skins of beans are quite powerful antioxidants. Research indicates that eating more beans can reduce the risk of cervical cancer. Eat peas, green beans, and wax beans as vegetables, cook red and green beans into mixed grain rice, and make soy milk from soybeans and black beans. Keep beans a regular part of your food list.