孕期营养补充剂 Take the supplements when you're pregnant

　　几乎所有孕妇都需要摄取更多的蛋白质，更多的维生素和矿物质(如叶酸和铁)，以及更多的热量(用于能量)。如果可以改善饮食，吃高营养的食物是让胎宝宝健康的最佳方法之一。

　　Almost all pregnant women need to get more protein, more of certain vitamins and minerals (such as folic acid and iron), and more calories (for energy). If there's room for improvement in your diet, eating highly nutritious meals is one of the best things you can do for your baby's health.

　　但吃得好并不意味着吃很多。如果您刚怀孕时体重合理，在孕早期前三个月不需要补充额外的热量。在孕中期，每天需要额外340卡路里，孕晚期每天则450卡路里。如果您孕前体重不足或超重，则根据增重目标来摄取热量。

　　But eating better doesn't mean eating a lot. If you start off at a healthy weight, you don't need additional calories during the first trimester. In the second trimester, you need about 340 extra calories a day and about 450 extra calories a day in the third trimester. If you're underweight or overweight to start, you'll need more or less than this, depending on your weight gain goal.

　　服用孕妇维生素

　　Take a prenatal vitamin

　　即使您没有晨吐也没有对食物感到恶心，而且饮食均衡，也很难满足您的营养需求。服用孕妇维生素可帮助解决您和宝宝的营养需求。

　　确保您选择的孕妇维生素含有叶酸。(您怀孕前和孕早期每天需要摄入400 mcg。相关机构，如美国国立卫生研究院，建议您在怀孕后将摄入量提高至少每天600 mcg)。叶酸缺乏会导致胎儿神经管畸形(NTDs)，如脊柱裂。

　　Even without morning sickness or food aversions, it's difficult to meet your nutritional needs with just a well-balanced diet. A prenatal vitamin-mineral supplement helps you get the nutrients you and your baby need to thrive.

　　Make sure the prenatal vitamin you choose contains folic acid. (You need 400 mcg daily before you become pregnant and in early pregnancy. Some groups, such as the U.S. National Institutes of Health, suggest boosting your intake to at least 600 mcg once you're pregnant.) Not getting enough folic acid has been linked to neural tube birth defects (NTDs), such as spina bifida.

　　询问医护人员是否需要其它补充剂

　　Ask your healthcare provider if you need to take other supplements

　　研究人员发现，胆碱也是有助于防止神经管畸形的另一重要营养素。怀孕期间每天需要450毫克胆碱。大多数孕妇维生素不含胆碱，您可以从食物中获取，或向医务人员咨询胆碱补充剂。

　　Choline is another important nutrient that researchers now believe may help prevent NTDs. You need 450 mg of choline a day during pregnancy. Most prenatal vitamins don't contain it, so you'll have to get it from food or ask your healthcare provider about taking a choline supplement.

　　在怀孕后，为了确保您获得足够的铁和钙这些关键矿物质，医生会建议您服用铁或钙补充剂， 一些专家还建议在整个怀孕期服用维生素D。

　　Later in your pregnancy your provider may suggest that you take iron or calcium supplements to make sure you're getting enough of these key minerals. Some experts also recommend taking a vitamin D supplement throughout pregnancy.

　　如果您是一个严格的素食主义者，患有糖尿病，妊娠糖尿病或贫血等疾病，或者之前有分娩过低体重儿，请告诉医务人员，您可能需要的其他营养补充剂。营养师也会在饮食细节上提供帮助。

　　If you're a strict vegetarian, have a medical condition such as diabetes,gestational diabetes, or anemia, or have previously delivered a low-birth-weight baby, talk with your healthcare provider about other supplements you might need. A registered dietitian can also help with diet specifics.

　　如果您在服用维生素时有吞咽困难，可以选择可咀嚼的或粉末状的维生素拌水服用。切记维生素不是越多越好。请不要在没有医嘱情况下服用过量的维生素，矿物质或草药补充剂 - 这对胎儿发育不利。

　　If you have trouble swallowing your vitamins or keeping them down, search for a chewable supplement or one in a powdered form that you can mix with water. And keep in mind that more isn't always better: Don't take megadoses of any vitamin, mineral, or herbal supplement without medical supervision – they could harm your developing baby.