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Eating healthy food is vital for your wellbeing, but when you’re pregnant, it’s even more important to get the right balance of nutrients that you and your baby need. There’s no need to follow a special “diet” – but enjoying these foods will help ensure you stay healthy and give your baby the best possible start in life.
人類吃健康的食物是至關重要的，但懷孕時獲得恰當的所需的 你和寶寶營養平衡更重要。不必遵循特殊的飲食條目-但要享受確保你保持健康的食物，給予寶寶可能的最佳的生命開端。
As well as offering health-boosting vitamins and minerals, vegetables and fruit are packed with fibre. Getting plenty of fibre in your diet can help improve digestion and prevent constipation – an unwelcome pregnancy side effect that affects many women.
同樣要提供充滿健康的維他命和礦物質，充滿纖維的水果和蔬 菜。飲食中獲得充足的纖維能幫助促進消化防止便秘-不受歡迎的懷孕副作用影響許多女人。
Always wash fruit and vegetables well before eating. Fresh produce can come with traces of soil which may contain toxoplasma – a parasite that can harm your unborn baby. To ensure vegetables retain more of their nutrients, try steaming or cooking them in a little water.
在吃之前洗好水果和蔬菜。新鮮的產品伴隨帶有蟲子的泥土-寄 生蟲會傷害你未出生的寶寶。為了確保水果富含更多的營養， 嘗試用一點水蒸或煮。
As well as being a good source of vitamins and fibre, carbohydrates provide you with energy you need (which may be lacking, particularly in the third trimester), without being high in calories. Choose wholemeal brown varieties of bread, pasta and rice where possible.
碳水化合物作為維他命和纖維的好的來源，提供所需的能量（ 可能缺少的，尤其在第三個月），沒有高卡路里。可能的話，選擇吃一頓富含維他命的面包，意大利面和米飯的飯。
Protein is a building block for life itself and will help your baby grow. Experts suggest that pregnant women should eat protein at least once a day, and vary the source if possible. For example, beans and pulses, dairy, nuts, eggs, fish, poultry and lean meat.
蛋白質是生命的保障，會幫助寶寶的成長。專家建議孕婦至少每天補充一次蛋白質，可能的話變化來源。例如，大豆和脈搏 ，乳制品，堅果，雞蛋，魚，豬肉和瘦肉。
Pregnant women are advised to eat two servings of fish each week. It is best not to eat more than this, as many types of fish contain traces of methylmercury – a metal believed to be harmful in high doses to the growing brains of fetuses. You should also avoid raw seafood, such as oysters or uncooked sushi, as these pose a food poisoning risk.
建議孕婦每周吃兩種魚肉。最好不要吃超過這些，許多類型的魚富含甲基水銀-一種高劑量時對于胎兒成長的大腦有害的金屬。你也應該避免生海鮮，例如牡蠣或未烹飪的壽司，這些食品會導致中毒危險。
You should steer clear of paté, including vegetable pate , as it can contain listeria. Liver and liver products as they can contain too much vitamin A, which can harm your baby. Always be sure to cook eggs, poultry and meat thoroughly before eating.
你應該掌控病毒，包括蔬菜病毒，它能夠包含利斯特桿菌。肝和肝產品包含太多的維他命A，能夠傷害寶寶。經常確保吃之前徹底煮好雞蛋，豬肉和肉。
Calcium helps to build strong bones and teeth and is essential during pregnancy. Try to eat two to three portions a day. Dairy foods, such as cheese, milk and yoghurt, are good sources of calcium – but there are some types you need to avoid in pregnancy.
鈣有助于建立強壯的骨頭和牙齒是懷孕時的基本物質。試著每天吃兩到三次這個部分。日常食物，例如奶酪，牛奶和酸奶是鈣的好的來源-但有一些種類你需要在懷孕時避免。
Mould-ripened soft cheese, such as brie and camembert, and milk made from unpasteurized milk should be avoided as they may contain bacteria. Pregnant women are also advised not to eat soft blue-veined cheeses, such as Danish blue, gorgonzola and Roquefort.
成熟霉菌的軟奶酪，例如布里干酪和卡門貝干酪，未經高溫消毒的牛奶應該被禁止它們可能包含細菌。孕婦也被建議不去吃柔軟的有青筋的奶酪，例如丹麥藍 ，干酪和羊乳干酪。
The body needs a certain amount of fat to function well – but make sure it’s the good kind. Cut back on saturated fat, found in meat products, butter, cream, cakes and pastries, and opt for foods rich in unsaturated fat, such as oily fish, nuts, seeds and olive oil.
身體需要確定數量的油脂來較好運轉-但要確保種類良好。減少飽和的發現在肉制品，黃油，冰淇淋，蛋糕和面粉糕餅中的脂肪，選擇富有非飽和脂肪的視頻，例如帶油的魚，堅果，種子 和橄欖油。
Take a supplement and you can be sure you get the vitamins and minerals you need. Opt for a multi-vitamin formulated for pregnant women (standard ones contain too much vitamin A), which should come with folic acid, If you don’t take a multi-vitamin, you’ll need to take 400 micrograms of folic acid a day, which helps to protect against certain birth defects.
供給并確保你獲得所需的維他命和礦物質。選擇多種多樣的維他命為孕婦系統的闡述，你需要每天攝入400微克的葉酸，有助于保護某種出生的缺陷。
人類吃健康的食物是至關重要的，但懷孕時獲得恰當的所需的 你和寶寶營養平衡更重要。不必遵循特殊的飲食條目-但要享受確保你保持健康的食物，給予寶寶可能的最佳的生命開端。
As well as offering health-boosting vitamins and minerals, vegetables and fruit are packed with fibre. Getting plenty of fibre in your diet can help improve digestion and prevent constipation – an unwelcome pregnancy side effect that affects many women.
同樣要提供充滿健康的維他命和礦物質，充滿纖維的水果和蔬 菜。飲食中獲得充足的纖維能幫助促進消化防止便秘-不受歡迎的懷孕副作用影響許多女人。
Always wash fruit and vegetables well before eating. Fresh produce can come with traces of soil which may contain toxoplasma – a parasite that can harm your unborn baby. To ensure vegetables retain more of their nutrients, try steaming or cooking them in a little water.
在吃之前洗好水果和蔬菜。新鮮的產品伴隨帶有蟲子的泥土-寄 生蟲會傷害你未出生的寶寶。為了確保水果富含更多的營養， 嘗試用一點水蒸或煮。
As well as being a good source of vitamins and fibre, carbohydrates provide you with energy you need (which may be lacking, particularly in the third trimester), without being high in calories. Choose wholemeal brown varieties of bread, pasta and rice where possible.
碳水化合物作為維他命和纖維的好的來源，提供所需的能量（ 可能缺少的，尤其在第三個月），沒有高卡路里。可能的話，選擇吃一頓富含維他命的面包，意大利面和米飯的飯。
Protein is a building block for life itself and will help your baby grow. Experts suggest that pregnant women should eat protein at least once a day, and vary the source if possible. For example, beans and pulses, dairy, nuts, eggs, fish, poultry and lean meat.
蛋白質是生命的保障，會幫助寶寶的成長。專家建議孕婦至少每天補充一次蛋白質，可能的話變化來源。例如，大豆和脈搏 ，乳制品，堅果，雞蛋，魚，豬肉和瘦肉。
Pregnant women are advised to eat two servings of fish each week. It is best not to eat more than this, as many types of fish contain traces of methylmercury – a metal believed to be harmful in high doses to the growing brains of fetuses. You should also avoid raw seafood, such as oysters or uncooked sushi, as these pose a food poisoning risk.
建議孕婦每周吃兩種魚肉。最好不要吃超過這些，許多類型的魚富含甲基水銀-一種高劑量時對于胎兒成長的大腦有害的金屬。你也應該避免生海鮮，例如牡蠣或未烹飪的壽司，這些食品會導致中毒危險。
You should steer clear of paté, including vegetable pate , as it can contain listeria. Liver and liver products as they can contain too much vitamin A, which can harm your baby. Always be sure to cook eggs, poultry and meat thoroughly before eating.
你應該掌控病毒，包括蔬菜病毒，它能夠包含利斯特桿菌。肝和肝產品包含太多的維他命A，能夠傷害寶寶。經常確保吃之前徹底煮好雞蛋，豬肉和肉。
Calcium helps to build strong bones and teeth and is essential during pregnancy. Try to eat two to three portions a day. Dairy foods, such as cheese, milk and yoghurt, are good sources of calcium – but there are some types you need to avoid in pregnancy.
鈣有助于建立強壯的骨頭和牙齒是懷孕時的基本物質。試著每天吃兩到三次這個部分。日常食物，例如奶酪，牛奶和酸奶是鈣的好的來源-但有一些種類你需要在懷孕時避免。
Mould-ripened soft cheese, such as brie and camembert, and milk made from unpasteurized milk should be avoided as they may contain bacteria. Pregnant women are also advised not to eat soft blue-veined cheeses, such as Danish blue, gorgonzola and Roquefort.
成熟霉菌的軟奶酪，例如布里干酪和卡門貝干酪，未經高溫消毒的牛奶應該被禁止它們可能包含細菌。孕婦也被建議不去吃柔軟的有青筋的奶酪，例如丹麥藍 ，干酪和羊乳干酪。
The body needs a certain amount of fat to function well – but make sure it’s the good kind. Cut back on saturated fat, found in meat products, butter, cream, cakes and pastries, and opt for foods rich in unsaturated fat, such as oily fish, nuts, seeds and olive oil.
身體需要確定數量的油脂來較好運轉-但要確保種類良好。減少飽和的發現在肉制品，黃油，冰淇淋，蛋糕和面粉糕餅中的脂肪，選擇富有非飽和脂肪的視頻，例如帶油的魚，堅果，種子 和橄欖油。
Take a supplement and you can be sure you get the vitamins and minerals you need. Opt for a multi-vitamin formulated for pregnant women (standard ones contain too much vitamin A), which should come with folic acid, If you don’t take a multi-vitamin, you’ll need to take 400 micrograms of folic acid a day, which helps to protect against certain birth defects.
供給并確保你獲得所需的維他命和礦物質。選擇多種多樣的維他命為孕婦系統的闡述，你需要每天攝入400微克的葉酸，有助于保護某種出生的缺陷。
