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The main goal during pregnancy is
孕期的主要目标是
to eat a variety of foods especially fruits,
饮食多样化，特别是多吃各种水果
vegetables, and meats.
蔬菜以及肉类
Different foods contain different amounts of nutrients
不同的食物含有不同量的营养
such as proteins, carbohydrates,
例如蛋白质，糖类
vitamins, and minerals.
维生素以及矿物质
The website www.mypyramid.gov provides
在www.mypyramid.gov上
much information on specific foods
有很多信息是关于食用哪些食物
for healthy pregnancy.
以保证孕期健康的
This website provides links
这个网站提供了连接
to create individualized plans that are based on age,
教大家如何创建一个个人计划
height, and weight to track and record food intake.
基于年龄，身高和体重来跟踪记录食物摄取
Because of the special needs during pregnancy,
由于怀孕期间需求很特殊
using a website such as mypyramid.gov
用一个mypyramid.gov类的网站
can be beneficial to ensure healthy eating.
可以保证饮食健康
So how much is 340 calories?
比如340卡路里相当于多少食物呢?
Examples of 340 calories would include
340卡路里热量相当于
an eight ounce low-fat plain yogurt
8盎司低脂肪的酸奶
mixed with half cup raspberries
酸奶中还混有半杯覆盆子
and one tablespoon honey plus one hard-boiled egg
再加一大匙蜂蜜和一个水煮蛋
with a slice of whole grain toast.
及一片全麦吐司面包
And example of 452 calories is a two ounce
452卡路里热量相当于2盎司
turkey burger with one fourth cup chopped avocado,
火鸡汉堡，四分之一杯鳄梨碎
one fourth cup grilled onions
四分之一杯烤洋葱
on a slice of whole grain bread
及一片全麦吐司面包
plus one half whole grain English muffin
再加半片全麦的英式松饼
which is toasted and has two tablespoons pizza sauce
松饼是烤过的，加了两大匙披萨酱
and two ounces low-fat mozzarella cheese.
和两盎司低脂马苏里拉奶酪
So these two snacks added to a healthy diet
这两种小吃加到饮食中
would be sufficient to meet the extra calorie needs
便足矣满足中期和晚期妊娠阶段
during the second and third trimester.
额外的热量需求了
This slide lists the dietary guidelines
这页列出了膳食指南
for non-pregnant individuals.
主要是为没有怀孕的人设计的
These recommendations are the same
这儿列出的建议
for pregnant individuals with the exception of
与对怀孕妇女的建议是一样的
the small increase in calories
除了要在中期和晚期妊娠阶段
for the second and third trimesters.
稍微多摄入些热量外
During pregnancy, there will also be an increase
在怀孕期间，应当增加
in certain nutrients necessary for growth
一些必要营养素的摄入
and development of the baby
以促进胎儿的生长
which will be discussed later.
这点之后会详细讲述
These guidelines were published in 2005
膳食指南在2005年已被美国农业部出版
by the U.S.D.A., but the updated version
但是新版的指南
will be released later this year.
会在今年出版
The recommendations are based on a 2,000 calorie diet.
这些建议都基于2000卡路里热量的饮食
For fruits,
对水果而言
two cups or four servings of fruits a day are required.
每天应当喝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.
还需要6盎司谷类食物
For meat and beans, 5.5 ounces are required
肉类和豆类的话，应摄入5.5盎司
and three cups of milk.
再喝三杯牛奶
The dietary guidelines for oil states that
与食用油相关的建议是
24 grams or roughly six teaspoons are required.
必须食用24克或者大概6茶匙油
Fats and sweets should be limited in the diet.
脂肪和甜食应当加以控制
Some general recommendations for healthy diet
这儿有一些笼统的建议，是关于孕期
during pregnancy include trying whole grain
健康饮食的，包括多食用全麦食物
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.
这些食物包括面包，杂粮食物，意大利面和糙米
Whole fruits are advised but frozen or canned
建议吃完整的水果，但是冷冻或者罐装的
can just be as nutritious.
也一样有营养
If you opt for canned fruits,
如果选择吃罐装水果
avoid those canned in heavy syrup
不要买那些浓缩的罐装果汁
because they contain extra sugar.
因为它们含糖量更高
Fruits such as apples, pears, peaches, nectarines,
例如苹果，梨，桃子，油桃
and melons are excellent choices.
和西瓜等水果都是不错的选择
Because acid can cause heart burn, you may want to
因为酸可以引发胃灼热，所以应当注意
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，菠萝，柠檬和酸橙等
However, if these do not affect you,
然而，如果这些水果对你没什么影响
there is no reason to avoid them in the diet.
就不用在饮食中避免它们了
Consume vegetables such as leafy greens,
多吃些蔬菜，例如绿叶菜
bell peppers, eggplants, squash, and mushrooms.
灯笼椒，茄子，南瓜类，还有蘑菇
Lean protein from both plant-based
来源于植物
and animal-based sources is recommended.
和动物的精蛋白质也要食用
