The dietary recipes for the first 15 weeks of pregnancy are as follows:
Breakfast:
– A bowl of hot milk or soy milk
– A glass of juice
– A slice of whole wheat Bread or oatmeal
– A serving of fruit, such as an apple, banana or Strawberries
Morning snack:
– A cup of yogurt or sugar-free yogurt
– A small handful of nuts such as walnuts or almonds
Lunch:
– A bowl of vegetable salad, you can add green leafy vegetables, carrots, tomatoes, etc.
– A serving of fish, chicken breast or tofu
– A serving of whole wheat rice or whole wheat noodles
– A cup of soup, such as chicken or vegetable broth
Afternoon snack:
– A glass of freshly squeezed juice or vegetables Juice
– A slice of whole wheat bread or cracker
Dinner:
– One serving of lean meat, such as chicken, fish, or lean beef
– A bowl of vegetable fried rice or whole wheat pasta
– A serving of vegetables, such as broccoli, carrots, or bean sprouts
– A cup of soy milk or hot milk
Evening snack：
– A cup of sugar-free yogurt or soy milk
– A small handful of nuts, such as cashews or almonds
Note:
1. Ensure adequate daily intake of protein, vitamins and minerals, including iron, calcium and folic acid.
2. Try to choose fresh, organic ingredients and avoid eating too many processed foods and foods containing additives.
3. Eat a balanced diet and combine various foods reasonably to ensure comprehensive nutrition.
4. Eat a light diet and avoid too much greasy and irritating food intake.
5. Maintain an appropriate amount of water intake and drink enough water every day To maintain the body\’s water balance.
Please note that the diet needs to be adjusted according to personal physical condition and doctor\’s advice. The above is only a general reference.
Dietary Guidelines for the 15 Weeks Before Pregnancy: Detailed Illustrations and Texts:
The dietary guidelines for the first 15 weeks of pregnancy are as follows:
1.Increase dietary fiber: Increase your intake of vegetables, fruits, whole grains, and legumes at each meal to provide adequate dietary fiber. Dietary fiber helps prevent constipation and digestive problems.
2. Increase folic acid intake: Folic acid is an essential nutrient for pregnant women and women preparing to become pregnant. Increasing folate intake may reduce the risk of neural tube defects. Foods such as green leafy vegetables, legumes, nuts and yeast are rich in folate.
3. Control caffeine intake: Excessive caffeine intake may be associated with miscarriage and infant development problems. It is recommended that you consume no more than 200 milligrams of caffeine per day, which is equivalent to a cup of coffee.
4. Increase iron intake: Pregnant women need more iron to meet the needs of their fetus and themselves. Foods such as red meat, chicken, fish, beans, nuts and grains are rich in iron.
5. Control salt intake: Excessive salt intake can lead to edema and high blood pressure. It is recommended that the daily salt intake should not exceed 6 grams.
6. Increase calcium intake: Pregnant women need more calcium to support the skeletal development of the fetus. Foods such as milk, yogurt, tofu, cheese and fish are rich in calcium.
7. Avoid raw and cold food: Raw and cold food may carry bacteria and parasites, increasing the risk of infection. It is recommended to avoid foods such as raw and cold meat, seafood and sashimi.
8. Control sugar intake: Excessive sugar intake may lead to gestational diabetes and rapid weight gain during pregnancy. It is recommended to reduce the intake of high-sugar foods such as candies, drinks and pastries.
9. Increase vitamin D intake: Vitamin D helps with calcium absorption and fetal bone development. Foods such as fish, egg yolks and yeast are rich in vitamin D.
10. Balanced diet: Maintain a diverse diet and consume appropriate amounts of nutrients such as protein, carbohydrates, and fats.
In short, the dietary guidelines for the 15 weeks before pregnancy include increasing the intake of dietary fiber, folic acid, iron and calcium, controlling the intake of caffeine, salt and sugar, and avoiding Eat cold or raw foods and maintain a balanced diet. These guidelines help keep pregnant women nutritionally balanced and healthy.
