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Try tofu, nuts, seeds, lentils, beans, red meat,
尝试吃些豆腐，坚果，扁豆，黄豆，红肉
chicken, turkey, fish, and pork,
鸡肉，火鸡，鱼肉，猪肉
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.
坚持食用低脂或无脂肪的奶制品
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
这些都含有欧美加3脂肪酸
which are essential,
这种脂肪酸是必需脂肪酸
meaning the body cannot make them
意味着身体自身不能产生这种酸
so they must be supplied from the diet.
因此必须通过饮食获取
Omega-3 fatty acids decrease cardiovascular disease
欧美加3脂肪酸能够降低患心血管疾病的风险
and improve heart and blood vessel function.
增强心脏和血管功能
During pregnancy, omega-3 fatty acids
在孕期，欧美加3脂肪酸
are also important in brain development of the fetus.
对胎儿的大脑发育也是非常重要的
Nutrient supplementation during pregnancy
孕期的营养补充
can be confusing.
比较复杂
Generally starting a prenatal vitamin is advised
通常建议在怀孕前就服用一种产前维生素
before becoming pregnant to ensure adequate levels
以保证身体到产前
of essential nutrients before conception.
一直都有足够的基本营养
But starting a prenatal vitamin early in the pregnancy
但是，在怀孕早期开始服用产前维生素
is also beneficial.
也是很有好处的
A supplement is advised for women
建议怀有多胎的女性
with multiple fetuses
服用补品
because of the higher nutritional needs,
因为身体需要更多的营养
for women with HIV or drug use
这也适合携带HIV病毒或者吸毒的孕妇
and women who consume little or no meat.
还有很少吃肉的孕妇
It is important to remember that
应当记住
the purpose of the multivitamin is to
服用多种维生素的目的在于
complement the existing diet
补充现有的膳食
and not to substitute for an unhealthy diet.
而不是取代一种不健康的饮食方法
If you are meeting your necessary
如果能够自己满足
nutritional requirements on your own,
自身的营养需求
then supplementation may not be needed.
则不需要补品
Seeking professional advice
寻求专业的建议
from an obstetrician is best
最好是从产科医师那儿获取
before deciding on taking a supplement.
应当在服用某种补品前寻求建议
There are some foods to avoid during pregnancy.
怀孕期间应当避免一些食物
These include beverages or sports drinks
包括饮料或者运动型饮料
and foods containing a high amount of sugar and/or sodium.
含糖量特别高或含纳特别多的食物
High sodium intakes may lead to
摄入太多钠元素会导致
an increased blood pressure
血压升高
and high sugar foods add calories
含糖量高的食物只能增加热量
without nutritional value.
而没有任何营养价值
Several foods that increase risk of
有几种食物都能够引发
food borne illnesses should also be avoided
相应的疾病，因此要避免食用
including raw or undercooked eggs
这些食物包括生鸡蛋
which may carry salmonella, unpasteurized juices
生鸡蛋可能携带沙门氏菌，未高温消毒的果汁
or dairy products, undercooked meat, poultry,
奶制品，火候不够的肉，禽类
and fish, and deli meats which may contain listeria
鱼肉和熟食可能含有李斯特菌属
which is of particular concern for pregnant women.
孕妇应当尤为注意这一细菌
In addition, raw vegetable sprouts can contain E. coli
此外，生蔬菜可能含有大肠杆菌
or salmonella, and soft cheeses such as Caso Fresco
或沙门氏菌，软质干酪
that have not been pasteurized
可能没有经过巴氏消毒
may contain pathogenic bacteria.
因此会含有病原菌
Food borne illnesses during pregnancy
孕妇怀孕期间食物引发的疾病
may be more severe than in non-pregnant individuals
可能比对未怀孕的人还要严重
and may affect the fetus.
还可能影响胎儿
Fish consumption may also need to be moderated
鱼肉的食用量也应加以控制
to avoid mercury contamination.
以避免汞污染
This brings me to my next point.
这正好涉及到了我要讲的另一点
Fish intake is a controversial topic
食用鱼肉是个很受争议的话题
for pregnant women.
主要是对孕妇而言
While fish is a highly desirable food for pregnancy
尽管鱼肉对怀孕的人而言是很不错的食物
because of the high protein value and healthy fats,
因为它蛋白质含量和健康脂肪含量高
there is concern for contamination with mercury
但是人们又担心汞污染
and other heavy metals.
和其他重金属污染
