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Try tofu, nuts, seeds, lentils, beans, red meat,
嘗試吃些豆腐，堅果，扁豆，黃豆，紅肉
chicken, turkey, fish, and pork,
雞肉，火雞，魚肉，豬肉
low-fat dairy products
低脂奶制品
such as milk, cheese, and yogurt.
如牛奶，奶酪和酸奶
Try to stick to low-fat or fat-free dairy sources.
堅持食用低脂或無脂肪的奶制品
Healthful fats such as canola oil,
健康的脂肪有菜籽油
walnuts, almonds and avocados.
核桃，杏仁和牛油果等
These contain omega-3 fatty acids
這些都含有歐美加3脂肪酸
which are essential,
這種脂肪酸是必需脂肪酸
meaning the body cannot make them
意味著身體自身不能產生這種酸
so they must be supplied from the diet.
因此必須通過飲食獲取
Omega-3 fatty acids decrease cardiovascular disease
歐美加3脂肪酸能夠降低患心血管疾病的風險
and improve heart and blood vessel function.
增強心臟和血管功能
During pregnancy, omega-3 fatty acids
在孕期，歐美加3脂肪酸
are also important in brain development of the fetus.
對胎兒的大腦發育也是非常重要的
Nutrient supplementation during pregnancy
孕期的營養補充
can be confusing.
比較復雜
Generally starting a prenatal vitamin is advised
通常建議在懷孕前就服用一種產前維生素
before becoming pregnant to ensure adequate levels
以保證身體到產前
of essential nutrients before conception.
一直都有足夠的基本營養
But starting a prenatal vitamin early in the pregnancy
但是，在懷孕早期開始服用產前維生素
is also beneficial.
也是很有好處的
A supplement is advised for women
建議懷有多胎的女性
with multiple fetuses
服用補品
because of the higher nutritional needs,
因為身體需要更多的營養
for women with HIV or drug use
這也適合攜帶HIV病毒或者吸毒的孕婦
and women who consume little or no meat.
還有很少吃肉的孕婦
It is important to remember that
應當記住
the purpose of the multivitamin is to
服用多種維生素的目的在于
complement the existing diet
補充現有的膳食
and not to substitute for an unhealthy diet.
而不是取代一種不健康的飲食方法
If you are meeting your necessary
如果能夠自己滿足
nutritional requirements on your own,
自身的營養需求
then supplementation may not be needed.
則不需要補品
Seeking professional advice
尋求專業的建議
from an obstetrician is best
最好是從產科醫師那兒獲取
before deciding on taking a supplement.
應當在服用某種補品前尋求建議
There are some foods to avoid during pregnancy.
懷孕期間應當避免一些食物
These include beverages or sports drinks
包括飲料或者運動型飲料
and foods containing a high amount of sugar and/or sodium.
含糖量特別高或含納特別多的食物
High sodium intakes may lead to
攝入太多鈉元素會導致
an increased blood pressure
血壓升高
and high sugar foods add calories
含糖量高的食物只能增加熱量
without nutritional value.
而沒有任何營養價值
Several foods that increase risk of
有幾種食物都能夠引發
food borne illnesses should also be avoided
相應的疾病，因此要避免食用
including raw or undercooked eggs
這些食物包括生雞蛋
which may carry salmonella, unpasteurized juices
生雞蛋可能攜帶沙門氏菌，未高溫消毒的果汁
or dairy products, undercooked meat, poultry,
奶制品，火候不夠的肉，禽類
and fish, and deli meats which may contain listeria
魚肉和熟食可能含有李斯特菌屬
which is of particular concern for pregnant women.
孕婦應當尤為注意這一細菌
In addition, raw vegetable sprouts can contain E. coli
此外，生蔬菜可能含有大腸桿菌
or salmonella, and soft cheeses such as Caso Fresco
或沙門氏菌，軟質干酪
that have not been pasteurized
可能沒有經過巴氏消毒
may contain pathogenic bacteria.
因此會含有病原菌
Food borne illnesses during pregnancy
孕婦懷孕期間食物引發的疾病
may be more severe than in non-pregnant individuals
可能比對未懷孕的人還要嚴重
and may affect the fetus.
還可能影響胎兒
Fish consumption may also need to be moderated
魚肉的食用量也應加以控制
to avoid mercury contamination.
以避免汞污染
This brings me to my next point.
這正好涉及到了我要講的另一點
Fish intake is a controversial topic
食用魚肉是個很受爭議的話題
for pregnant women.
主要是對孕婦而言
While fish is a highly desirable food for pregnancy
盡管魚肉對懷孕的人而言是很不錯的食物
because of the high protein value and healthy fats,
因為它蛋白質含量和健康脂肪含量高
there is concern for contamination with mercury
但是人們又擔心汞污染
and other heavy metals.
和其他重金屬污染
