The pre-pregnancy healthy diet recommendation form can be written in the following format:
|Food type|Recommended intake|Main effects|
|——–|———|— —-|
|Protein|Daily Intake : 50g|Promote fetal development and maintain the health of pregnant women|
|Green leafy vegetables|Daily intake: 300g|Provide rich vitamins and minerals, strengthen Immunity|
|Fruit|Daily intake: 2-3 servings|Provides vitamin C and fiber , promote digestion and absorption|
|Whole grain foods|Daily intake: 400 grams|Provide carbohydrates and fiber to increase energy supply|
|Nuts and seeds|Daily intake: 30g|Provides healthy fats and protein to promote brain and nerve development|
|Low-fat dairy products|Daily intake: 3 cups|Provides calcium and vitamin D to help fetal bone development|
| Fish | Weekly intake: 2 times | Rich in Omega-3 fatty acids, which help fetal brain and vision development |
|Red meat|Weekly intake: moderate amount|Provides iron and protein, promotes blood circulation and fetal development|
|Poultry meat|Weekly intake: moderate amount|Provides protein and vitamin B, which helps pregnant women supply energy|
| Skim food | Avoid or limit intake | Avoid excessive intake Eat saturated fat to maintain cardiovascular health |
The above is a simple recommended table of healthy diet before pregnancy, which can be adjusted appropriately according to personal circumstances. Replenish.
How to write a healthy diet recommendation form before pregnancy:
Writing a pre-pregnancy healthy diet recommendation form requires considering the nutritional needs and health status of the expectant mother. The following is a basic recommended healthy diet before pregnancy:
1. Protein :
– Increase protein intake, including chicken, fish, beans Categories, nuts and dairy products, etc.
– Eat about 50 grams of protein per day.
2. Carbohydrates: strong>
– Eat moderate amounts of carbohydrates, including whole wheat bread, brown rice, whole Wheat pasta, fruits and vegetables, etc.
– Avoid excess sugar.
3. Fat:
– Choose healthy fat sources like olive oil, fish oil, nuts, and avocados.
– Avoid excess saturated and trans fats.
4. Calcium: strong>
– Increase calcium intake, including dairy products, legumes, nuts and fish etc.
– Take in about 1000 mg of calcium every day.
5. Folic acid:
– Increase your folic acid intake, including green leafy vegetables, beans and cereals.
– Take in about 400 micrograms of folic acid every day.
6. Iron: strong>
– Increase your iron intake, including red meat, poultry, fish Categories, green leafy vegetables and beans, etc.
– Take photos every dayContains approximately 27 mg of iron.
7. Vitamins:
– Eat a variety of fruits and vegetables to get rich vitamins.
– Supplement an appropriate amount of vitamin D, either through sun exposure or vitamin D Supplements obtained.
8. Fluid intake:
– Drink enough water and other healthy drinks every day to maintain body fluid balance .
9. Foods to avoid: strong>
– Avoid raw foods, raw meat and undercooked foods to prevent food source disease.
– Avoid drinks and foods containing caffeine.
The above is a basic recommended healthy diet before pregnancy, but please note that everyone’s physical condition and needs are different, so it is best to It is best to consult a doctor or professional nutritionist to develop a diet plan that suits you.
