CHAPTER 01 幸福孕期的
保健法
健康孕妇的饮食建议.............................................. 12
怀孕期间怎么吃才正确.......................................... 14
怀孕期间有哪些东西要忌口.................................... 16
怀孕期间生病了可以吃药吗.................................... 17
孕吐的对症食疗.................................................... 18
孕期腹部胀痛、抽筋的对症食疗.............................. 19
孕期便秘、腰酸背痛的对症食疗..............................20
孕期水肿、贫血的对症食疗.................................... 21
定期产检，母婴健康..............................................22
如何舒缓孕期七大常见不适....................................23
做好孕前准备工作.................................................24
好胎教从好心情开始..............................................25
适当运动，有益于孕期健康....................................26
美丽孕妇的肌肤保养指南.......................................27
第一孕期（怀孕14周及以前）30
第一孕期营养师一周饮食建议.................................32
排骨糙米饭..........................................................33
海带糙米饭..........................................................33
高纤苹果饭..........................................................34
蛤蜊麦饭..............................................................34
黄金三文鱼炒饭....................................................35
香甜金薯粥..........................................................35
鲜味鸡汤面线.......................................................36
酸菜鸭肉面线.......................................................36
什锦海鲜汤面.......................................................37
甜椒螺丝面..........................................................38
三文鱼蒜香意大利面..............................................38
南瓜荞麦馒头.......................................................39
土豆煎饼..............................................................40
紫米珍珠丸子.......................................................40
奶香鲜贝烩西蓝花................................................. 41
毛豆炒鲜贝.......................................................... 41
香煎秋刀鱼..........................................................42
柠檬鳕鱼..............................................................42
豉汁鲳鱼..............................................................43
树子鲈鱼..............................................................43
虾仁炒蛋..............................................................44
什锦炒虾仁..........................................................45
腰果炒虾仁..........................................................45
章鱼菠菜卷..........................................................46
西芹烩墨鱼..........................................................46
芦笋墨鱼饺..........................................................47
丝瓜蛤蜊汤..........................................................48
蒜香蛤蜊上海青....................................................48
酥炸生蚝..............................................................49
牡蛎豆腐羹..........................................................49
芥蓝牛肉..............................................................50
百合炒牛肉..........................................................50
蘑菇烧牛肉.......................................................... 51
山药炒羊肉.......................................................... 51
黑木耳炒肉丝.......................................................52
黄瓜炒肉片..........................................................52
菠萝黑木耳猪颈肉.................................................53
甜椒鸡柳..............................................................54
豌豆炒鸡丁..........................................................54
开洋白菜..............................................................55
碧玉白菜卷..........................................................55
鲜炒圆白菜..........................................................56
圆白菜炒虾仁.......................................................57
河虾拌菠菜..........................................................57
腐皮炒菠菜..........................................................58
凉拌菠菜..............................................................58
虾酱菠菜..............................................................59
五香豆干菠菜卷....................................................59
蒜香龙须菜..........................................................60
醋拌莲藕..............................................................60
红丝绿豆藕饼....................................................... 61
香菇炒芦笋..........................................................62
三文鱼芦笋沙拉....................................................62
黑木耳炒芦笋.......................................................63
开心果拌芦笋.......................................................63
香蒜南瓜..............................................................64
凉拌梅香南瓜片....................................................64
焗烤西红柿镶薯泥.................................................65
双椒咖喱茄子.......................................................66
橘香紫苏茄..........................................................66
四季豆烩油豆腐....................................................67
干煸四季豆..........................................................67
三色四季豆..........................................................68
酥炸梅肉香菇.......................................................68
香菇烩玉米笋.......................................................69
凉拌百叶豆腐.......................................................70
黄金咖喱什锦豆....................................................70
芝麻虾味浓汤....................................................... 71
银鱼紫菜羹.......................................................... 71
红魽味噌汤..........................................................72
三文鱼洋葱汤.......................................................72
莲藕金枪鱼汤.......................................................73
紫菜玉米排骨汤....................................................74
苦瓜排骨汤..........................................................74
栗子莲藕排骨汤....................................................75
胡萝卜肉汤..........................................................75
南瓜蘑菇浓汤.......................................................76
竹荪鸡汤..............................................................77
红枣乌鸡汤..........................................................77
金针菇鸭肉汤.......................................................78
山药虫草三文鱼汤.................................................78
首乌炖鸡蛋..........................................................79
甘麦枣藕汤..........................................................80
松子甜粥.............................................................. 81
核桃芝麻糊.......................................................... 81
甘蔗双豆汤..........................................................82
红豆甜薯汤..........................................................82
红豆杏仁露..........................................................83
银耳百合桂圆露....................................................84
红枣菇耳汤..........................................................84
藕节红枣煎..........................................................85
姜汁炖牛奶..........................................................85
蜜桃奶酪..............................................................86
苹果哈密瓜酸奶....................................................87
松子红薯煎饼.......................................................87
葡萄干腰果蒸糕................................................... 88
紫苏金橘茶..........................................................89
红枣枸杞子茶.......................................................89
粉红樱桃美人饮....................................................90
芝麻香蕉牛奶.......................................................90
核桃糙米浆.......................................................... 91
第二孕期（怀孕15~28周） 92
第二孕期营养师一周饮食建议.................................94
核桃炒饭..............................................................95
红薯糙米饭..........................................................96
梅子鸡肉饭..........................................................96
黑芝麻糯米粥.......................................................97
芝麻绿豆饭..........................................................98
鲭鱼燕麦粥..........................................................98
黑木耳燕麦粥.......................................................99
燕麦瘦肉粥..........................................................99
三文鱼饭团........................................................100
牡蛎虱目鱼粥..................................................... 101
南瓜面疙瘩........................................................ 101
黑豆燕麦馒头..................................................... 102
炒坚果小鱼干..................................................... 103
小鱼炒百叶........................................................ 103
发菜蒸蛋............................................................104
香料烤三文鱼..................................................... 105
甜椒三文鱼丁..................................................... 105
鳕鱼土豆球........................................................ 106
西红柿鳕鱼........................................................ 107
蒜香烤金枪鱼..................................................... 107
奶油蒜煎干贝.....................................................108
鲜炒墨鱼西蓝花.................................................. 109
黑豆炖猪脚........................................................109
牛肉芝麻卷饼..................................................... 110
香煎蒜味牛排......................................................111
黄豆炖猪肉........................................................ 112
萝卜丝炒猪肉..................................................... 112
奶酪洋葱肉片..................................................... 113
奶酪焗烤鸡腿..................................................... 114
菠萝甜椒鸡........................................................ 115
黑豆鸡汤............................................................ 115
甜椒三杯鸡........................................................ 116
腰果炒鸡丁........................................................ 116
高纤蔬菜牛奶锅.................................................. 117
韭菜炒鸭血........................................................ 117
西红柿炒蛋........................................................ 118
菠菜炒蛋............................................................ 118
豌豆苗蔬菜卷..................................................... 119
培根四季豆........................................................ 119
炒嫩油麦菜........................................................ 120
清炒山药芦笋..................................................... 120
鲜菇炒油菜........................................................ 121
核桃香炒圆白菜.................................................. 122
鸡丝苋菜............................................................ 122
香菇烩白菜........................................................ 123
糖醋香茄............................................................ 124
京酱茄子............................................................ 124
酥炸茄子............................................................ 125
香菇茭白............................................................ 125
枸杞子炒鲜菇..................................................... 126
清炒黑木耳豆芽.................................................. 126
毛豆玉米笋........................................................ 127
开洋黄瓜............................................................ 127
芝麻煎豆腐........................................................ 128
凉拌黄瓜嫩豆腐.................................................. 129
醋渍什锦蔬菜..................................................... 129
豆瓣莲藕............................................................ 130
红茄山药泥........................................................ 131
黑芝麻海带汤..................................................... 131
牛肉罗宋汤........................................................ 132
西红柿土豆牛肉汤............................................... 132
南瓜蔬菜浓汤..................................................... 133
山药南瓜汤........................................................ 133
鲜味海带芽汤..................................................... 134
蛤蜊清汤............................................................ 134
苋菜银鱼汤........................................................ 135
猪血大肠汤........................................................ 135
燕麦浓汤面包盅.................................................. 136
杜仲炒腰花........................................................ 137
西蓝花鲜菇汤..................................................... 137
黄芪猪肝汤........................................................138
黄芪枸杞子鸡汤.................................................. 138
阿胶牛肉汤........................................................ 139
阿胶蛋羹............................................................ 139
清蒸红枣鳕鱼..................................................... 140
首乌红枣鸡........................................................140
冰糖参味燕窝..................................................... 141
黑芝麻山药蜜..................................................... 141
玉米芝麻糊........................................................ 142
蜂蜜黑芝麻泥..................................................... 142
花生麻糬............................................................ 143
金薯羊羹............................................................144
葡萄干蒸枸杞子.................................................. 145
黑芝麻拌枸杞子.................................................. 145
南瓜酸奶沙拉..................................................... 146
核桃酸奶沙拉..................................................... 147
葡汁蔬果沙拉..................................................... 147
鲜果奶酪............................................................148
葡萄柚香橙冻.....................................................148
冰糖核桃露........................................................149
冰糖麦芽饮........................................................149
枸杞子明目茶..................................................... 150
香油蜜茶............................................................ 150
黄豆浆............................................................... 151
红枣枸杞子黑豆浆............................................... 151
草莓乳霜............................................................ 152
酸奶葡萄汁........................................................ 153
莓果胡萝卜汁..................................................... 153
第三孕期（怀孕29周及以后） 154
第三孕期营养师一周饮食建议............................... 156
红枣红豆饭........................................................ 157
黄豆糙米饭........................................................158
南瓜火腿炒饭.....................................................158
什锦圆白菜饭..................................................... 159
猪肝腰花饭........................................................ 159
花生百合粥........................................................ 160
红枣茯苓粥........................................................ 160
鸡丁西蓝花粥..................................................... 161
猪肝燕麦粥........................................................ 161
山药糙米粥........................................................ 162
紫薯粥............................................................... 162
香葱三文鱼........................................................ 163
松子蒸鳕鱼........................................................ 164
豆酥鳕鱼............................................................ 165
奶汁鳕鱼............................................................ 165
香酥牡蛎煎........................................................ 166
椒香鲜鱿鱼........................................................ 166
干贝芦笋............................................................ 167
五彩墨鱼............................................................ 167
菠萝虾球............................................................168
松子香芒炒虾仁..................................................168
黄瓜嫩笋拌虾仁.................................................. 169
洋葱香炒猪肝..................................................... 170
小黄瓜炒猪肝..................................................... 170
软炸鸡肝............................................................ 171
韭黄嫩炒羊肝..................................................... 171
水梨烧肉............................................................ 172
茼蒿炒肉丝........................................................ 172
冬瓜烩排骨........................................................ 173
鲜菇镶肉............................................................ 174
橘香煎牛排........................................................ 175
洋葱牛小排........................................................ 175
滑蛋牛肉............................................................ 176
杨桃牛肉............................................................ 177
牛肉炒豆腐........................................................ 177
菠萝苦瓜鸡........................................................178
香烤鸡肉饼........................................................ 179
橙汁鸭胸............................................................180
枸杞子炒金针菜..................................................180
凉拌金针菜........................................................ 181
金针菜烩丝瓜..................................................... 182
肉末炒丝瓜........................................................ 182
凉拌丝瓜竹笋..................................................... 183
四季豆炒鲜笋.....................................................184
鲜笋沙拉............................................................184
蒜香茭白............................................................185
开洋西蓝花........................................................185
奶油草菇西蓝花..................................................186
牛奶西蓝花........................................................186
冬瓜炒牡蛎........................................................187
蒜蓉豇豆............................................................188
莲藕炒四季豆.....................................................188
豌豆炒蘑菇........................................................189
红茄杏鲍菇........................................................189
鲜菇烩上海青..................................................... 190
清烫红薯叶........................................................190
蒜香红薯叶........................................................ 191
奶油焗白菜........................................................ 192
西红柿奶酪沙拉.................................................. 192
红茄绿菠拌鸡丝.................................................. 193
南瓜胡萝卜泥..................................................... 194
芝麻拌海带芽..................................................... 194
蘑菇燕麦浓汤..................................................... 195
发菜豆腐羹........................................................ 195
玉米浓汤............................................................ 196
奶酪蔬菜鸡肉浓汤............................................... 197
莲藕雪里蕻汤..................................................... 197
红豆排骨汤........................................................198
枸杞子银耳猪肝汤...............................................198
金针花猪肝汤..................................................... 199
花生猪脚汤........................................................200
海带炖牛肉........................................................200
当归猪肝羹........................................................ 201
参芪鲈鱼汤........................................................202
山药双菇汤........................................................203
桑寄生猪脚汤.....................................................204
核桃仁紫米粥.....................................................205
莲藕紫米粥........................................................205
红薯山药圆........................................................206
红薯芝麻露........................................................207
竹荪莲子汤........................................................207
木瓜银耳甜汤.....................................................208
枸杞子红豆汤圆..................................................208
焗烤香蕉奶酪卷..................................................209
香橙布丁............................................................ 210
菠萝葡萄蜜茶..................................................... 211
柚香蜂蜜绿茶..................................................... 211
黄芪枸杞子茶..................................................... 212
阿胶鲜梨茶........................................................ 212
决明红枣茶........................................................ 213
苹果醋............................................................... 214
什锦蔬果汁........................................................ 214
蜂蜜草莓汁........................................................ 215
