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  How to Nourish Your Baby Without Excess Weight Gain: Nutritionist Explains Why Protein, Healthy Carbs and Good Fats Matter More Than High-Calorie Foods

  During pregnancy, many mothers hear, “Eat more so your baby will grow bigger!” When prenatal checkups show that a baby is smaller than expected, mothers may worry about inadequate nutrition and turn to extra milk, meat, or supplements.However, fetal growth depends on more than how much a mother eats. Genetics, placental function, maternal health, blood sugar, blood pressure, and gestational age all play a role. Nutritionist Kao Min-min recommends balanced, appropriate, and safe eating rather than excessive supplementation.A healthy pregnancy diet should include protein, whole grains, vegetables, fruits, calcium-rich foods, and low-mercury fish. Fetal weight percentiles are not rankings, and higher is not always better. If a baby appears small, consult an obstetrician rather than simply eating more.A balanced diet is essential during pregnancy. A variety of vegetables and natural foods help provide key nutrients, alongside adequate protein and whole grains. (Photo courtesy of Mama & Baby)1. Include Protein at Every MealProtein supports fetal muscle, organ, blood, and tissue development, while helping mothers maintain muscle mass. Spread protein intake across meals and snacks instead of eating large amounts at once.Choose fish, chicken, lean meat, eggs, tofu, edamame, unsweetened soy milk, milk, or yogurt. When eating out, include meat, fish, or soy products in lunchboxes. At breakfast, pair bread or a rice roll with an egg or unsweetened soy milk.2. Eat the Whole EggEggs provide protein and choline, which supports fetal brain and nervous system development. Unless medically advised otherwise, mothers do not need to discard egg yolks simply because of cholesterol concerns.Eat eggs fully cooked, and avoid raw or undercooked eggs and foods containing unpasteurized egg products to reduce infection risks.3. Choose Low-Mercury FishFish provides protein and omega-3 fatty acids, including DHA, which supports fetal brain and retinal development. Choose lower-mercury options such as salmon, mackerel, sardines, and trout, and vary the types of fish eaten.Sharks, swordfish, and some tuna may contain more mercury, so avoid frequent or excessive consumption. Raw fish and undercooked seafood should also be avoided during pregnancy.4. Do Not Skip Healthy CarbohydratesAvoiding rice and noodles out of fear of weight gain may leave mothers tired, dizzy, or constipated. Carbohydrates provide essential energy for both mother and baby.Choose sweet potatoes, pumpkin, corn, oats, brown rice, mixed grains, and whole-wheat bread. Pair them with protein and vegetables to improve fullness and help stabilize blood sugar.Fish, dark green vegetables, nuts, grains, and citrus fruits provide a range of nutrients during pregnancy. Vitamin C-rich fruits also help improve the absorption of plant-based iron. (Photo courtesy of Mama & Baby)5. Get Enough Calcium and Vitamin DCalcium supports fetal bone and tooth development, while adequate intake also helps protect maternal bone health. Milk, unsweetened yogurt, cheese, and calcium-set tofu are useful sources.Those who are lactose intolerant can try lactose-free milk, yogurt, cheese, or fortified plant-based drinks. Check nutrition labels because plant-based drinks vary in protein and calcium content.6. Pair Fruits and Vegetables to Improve Iron AbsorptionPregnancy increases iron requirements. Red meat, eggs, dark green vegetables, and legumes provide iron, while vitamin C helps the body absorb plant-based iron.Guava, kiwi, oranges, strawberries, bell peppers, and broccoli are good options. Pairing these foods with beans, tofu, or spinach can help improve iron absorption.If Your Baby Is Small, Do Not Blame YourselfFetal growth is affected by genetics, placental function, maternal anemia, blood pressure, blood sugar, smoking, and sleep. Doctors assess gestational age, ultrasound measurements, growth trends, amniotic fluid, and blood flow rather than relying on a single measurement.If growth restriction is suspected, follow the obstetrician’s advice on monitoring and testing. A dietitian can provide individualized guidance when needed. Excessive sugary drinks, desserts, or supplements may cause rapid maternal weight gain or poor blood sugar control without improving fetal growth.Pregnancy brings physical and emotional changes. Eating more than others is not necessary to be a good mother. Regular prenatal checkups, balanced meals, adequate rest, and professional guidance when needed help lay the foundation for a healthy baby.This article is published with authorization from Mama & Baby.

  2026-11-13 09:05
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  • 台灣國旗
  • 越南國旗
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  Keelung offers family deals at 33 local businesses, linking indoor playgrounds across seven districts

  Keelung offers families a new way to explore the city, with 33 local businesses providing special deals and indoor playgrounds across seven districts linked with nearby attractions through a family travel map. Parents can combine playtime with dining and neighborhood visits, turning a playground outing into a half-day or full-day trip.The "Play at the Parks, Explore Keelung - Family Travel Map" starts from indoor playgrounds in each district and connects nearby attractions, restaurants and local businesses. Families can choose routes based on children's ages and interests, extending indoor activities to neighborhood exploration.A total of 33 partner businesses offer exclusive deals, including local restaurants and specialty shops. Families can dine or shop nearby after visiting a playground, while businesses gain opportunities to reach more visitors from outside the city.Keelung has eight indoor playgrounds, meeting its goal of providing one in each district. Given the city's rainy climate, these venues offer families places to play regardless of weather. By the end of October 2026, the seven district playgrounds had served nearly 830,000 visits, with satisfaction close to 100%. Nearly 30% of users came from outside Keelung, showing their appeal to visiting families.The 33 businesses' special offers run from November 11 to December 31. Residents can consult the "Play at the Parks, Explore Keelung - Family Travel Map" released by the Keelung City Government for participating businesses, deal details and conditions when planning family outings.

  2026-11-12 09:05
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  • 台灣國旗
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  Young people preserve local cultural memories, from deep-sea fishing knowledge to Dalinpu's relocation story

  As traditional industry knowledge fades and old communities face disappearance, young people are preserving local memories. Daxi Fishing Harbor in Yilan risks losing fishing knowledge, while Dalinpu in Kaohsiung faces the loss of community history due to relocation.Daxi is known for its deep-sea fish, but knowledge of species and fishing practices is disappearing. The youth group Fish Learning Society interviews veteran captains and fish vendors, documenting their expertise. School programs and a deep-sea fish festival also pass this knowledge to younger generations.In Dalinpu, young third-generation residents formed Dalinpu Youth to record community history before relocation. They collect old photos and interview residents about daily life and experiences with industrial pollution, turning the stories into publications, audio maps and exhibitions.The two teams preserve local culture through fishing knowledge and residents' stories. The Ministry of Education's Youth Development Administration supports people aged 18-35 through the "Youth Community Participation Action 2.0 Changemaker Program," turning local experiences into cultural assets and strengthening community identity and resilience.The 2026 Changemaker and Youth Hub Results Exhibition will be held December 5-6 at Warehouses 2 and 3 of Songshan Cultural and Creative Park in Taipei. Under the theme "LOCAPPELLA," it will showcase projects by more than 100 youth teams. Details are available on the Youth Development Administration website.

  2026-11-13 09:05