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The main goal during pregnancy is
孕期的主要目標是
to eat a variety of foods especially fruits,
飲食多樣化，特別是多吃各種水果
vegetables, and meats.
蔬菜以及肉類
Different foods contain different amounts of nutrients
不同的食物含有不同量的營養
such as proteins, carbohydrates,
例如蛋白質，糖類
vitamins, and minerals.
維生素以及礦物質
The website www.mypyramid.gov provides
在www.mypyramid.gov上
much information on specific foods
有很多信息是關于食用哪些食物
for healthy pregnancy.
以保證孕期健康的
This website provides links
這個網站提供了連接
to create individualized plans that are based on age,
教大家如何創建一個個人計劃
height, and weight to track and record food intake.
基于年齡，身高和體重來跟蹤記錄食物攝取
Because of the special needs during pregnancy,
由于懷孕期間需求很特殊
using a website such as mypyramid.gov
用一個mypyramid.gov類的網站
can be beneficial to ensure healthy eating.
可以保證飲食健康
So how much is 340 calories?
比如340卡路里相當于多少食物呢?
Examples of 340 calories would include
340卡路里熱量相當于
an eight ounce low-fat plain yogurt
8盎司低脂肪的酸奶
mixed with half cup raspberries
酸奶中還混有半杯覆盆子
and one tablespoon honey plus one hard-boiled egg
再加一大匙蜂蜜和一個水煮蛋
with a slice of whole grain toast.
及一片全麥吐司面包
And example of 452 calories is a two ounce
452卡路里熱量相當于2盎司
turkey burger with one fourth cup chopped avocado,
火雞漢堡，四分之一杯鱷梨碎
one fourth cup grilled onions
四分之一杯烤洋蔥
on a slice of whole grain bread
及一片全麥吐司面包
plus one half whole grain English muffin
再加半片全麥的英式松餅
which is toasted and has two tablespoons pizza sauce
松餅是烤過的，加了兩大匙披薩醬
and two ounces low-fat mozzarella cheese.
和兩盎司低脂馬蘇里拉奶酪
So these two snacks added to a healthy diet
這兩種小吃加到飲食中
would be sufficient to meet the extra calorie needs
便足矣滿足中期和晚期妊娠階段
during the second and third trimester.
額外的熱量需求了
This slide lists the dietary guidelines
這頁列出了膳食指南
for non-pregnant individuals.
主要是為沒有懷孕的人設計的
These recommendations are the same
這兒列出的建議
for pregnant individuals with the exception of
與對懷孕婦女的建議是一樣的
the small increase in calories
除了要在中期和晚期妊娠階段
for the second and third trimesters.
稍微多攝入些熱量外
During pregnancy, there will also be an increase
在懷孕期間，應當增加
in certain nutrients necessary for growth
一些必要營養素的攝入
and development of the baby
以促進胎兒的生長
which will be discussed later.
這點之后會詳細講述
These guidelines were published in 2005
膳食指南在2005年已被美國農業部出版
by the U.S.D.A., but the updated version
但是新版的指南
will be released later this year.
會在今年出版
The recommendations are based on a 2,000 calorie diet.
這些建議都基于2000卡路里熱量的飲食
For fruits,
對水果而言
two cups or four servings of fruits a day are required.
每天應當喝2杯果汁或吃4份水果
Five servings or 2.5 cups of vegetables are required
5份蔬菜或者2.5杯蔬菜汁也是必需的
while six ounces of grains are needed.
還需要6盎司谷類食物
For meat and beans, 5.5 ounces are required
肉類和豆類的話，應攝入5.5盎司
and three cups of milk.
再喝三杯牛奶
The dietary guidelines for oil states that
與食用油相關的建議是
24 grams or roughly six teaspoons are required.
必須食用24克或者大概6茶匙油
Fats and sweets should be limited in the diet.
脂肪和甜食應當加以控制
Some general recommendations for healthy diet
這兒有一些籠統的建議，是關于孕期
during pregnancy include trying whole grain
健康飲食的，包括多食用全麥食物
instead of items made from white flour;
而不是白面粉做的食物
these include breads, cereals, pasta, and brown rice.
這些食物包括面包，雜糧食物，意大利面和糙米
Whole fruits are advised but frozen or canned
建議吃完整的水果，但是冷凍或者罐裝的
can just be as nutritious.
也一樣有營養
If you opt for canned fruits,
如果選擇吃罐裝水果
avoid those canned in heavy syrup
不要買那些濃縮的罐裝果汁
because they contain extra sugar.
因為它們含糖量更高
Fruits such as apples, pears, peaches, nectarines,
例如蘋果，梨，桃子，油桃
and melons are excellent choices.
和西瓜等水果都是不錯的選擇
Because acid can cause heart burn, you may want to
因為酸可以引發胃灼熱，所以應當注意
be cautious with the amount of acidic fruits you eat,
少吃些酸水果
like oranges, pineapples, lemons and limes.
如桔子，菠蘿，檸檬和酸橙等
However, if these do not affect you,
然而，如果這些水果對你沒什么影響
there is no reason to avoid them in the diet.
就不用在飲食中避免它們了
Consume vegetables such as leafy greens,
多吃些蔬菜，例如綠葉菜
bell peppers, eggplants, squash, and mushrooms.
燈籠椒，茄子，南瓜類，還有蘑菇
Lean protein from both plant-based
來源于植物
and animal-based sources is recommended.
和動物的精蛋白質也要食用
