In terms of adjusting your diet before pregnancy, there are several recommendations:
1. Increase dietary fiber intake: Dietary fiber helps promote the health of the digestive system and maintain normal intestinal function. It is recommended to consume enough dietary fiber-rich foods such as fruits, vegetables, whole grains and beans.
2. Control sugar in your diet: Excessive sugar intake may increase the risk of gestational diabetes. It is recommended to reduce sugar intake and try to avoid high-sugar foods such as too many candies, pastries, and sweet drinks.
3. Increase the intake of high-quality protein: High-quality protein is very important for embryonic development and maternal health. It is recommended to consume moderate amounts of high-quality protein foods such as lean meat, fish, beans, nuts and eggs.
4. Supplement folic acid: Folic acid is a very important nutrient before and during pregnancy and helps the fetal neural tube development. It is recommended to start supplementing with folic acid before pregnancy, and you can consume enough folic acid through food or supplements.
5. Control caffeine intake: Excessive caffeine intake may increase the risk of miscarriage and premature birth. It is recommended to reduce the intake of caffeinated beverages such as coffee, tea and carbonated drinks.
6. Take in enough water: Keeping the body well hydrated helps maintain the normal functions of the body and also helps prevent problems such as constipation. It is recommended to drink enough water every day, and you can also drink sugar-free juice or fruit to replenish water.
Please note that these are general recommendations, and specific dietary adjustments should be based on personal circumstances and doctor\’s recommendations.
Guide to dietary adjustments before pregnancy:
Adjusting your diet before pregnancy is very important because it can lay a good foundation for the health of you and your baby. The following are some guidelines for adjusting your diet before pregnancy:
1. Increase the intake of leafy green vegetables: Leafy green vegetables are rich in folic acid and other vitamins and minerals, which are beneficial to the body before pregnancy. Preparation and embryo development are very important. It is recommended to consume at least 2-3 servings of leafy green vegetables every day, such as spinach, kale, lettuce, etc.
2. Choose high-quality protein: Protein is very important for the development and repair of the embryo and mother. Choose foods rich in high-quality protein, such as fish, chicken, lean meats, beans and nuts.
3. Control carbohydrate intake: Excessive carbohydrate intake may lead to weight gain and blood sugar fluctuations, increasing the risk of gestational diabetes. Choose low GI (glycemic index) foods such as whole wheat bread, brown rice and whole grain cereals.
4. Supplement folic acid and other vitamins: Folic acid is one of the most important nutrients before pregnancy and can reduce the risk of neural tube defects. In addition to leafy green vegetables, consider taking a folic acid supplement. In addition, it is important to ensure adequate intake of nutrients such as vitamin B12, vitamin D and iron.
5. Avoid or limit caffeine and alcohol intake: Caffeine and alcohol may be harmful to embryonic development. Minimize caffeine and alcohol intake before and during pregnancy.
6. Healthy weight management: Being overweight or underweight may affect your health before and during pregnancy. Make sure your weight is within a normal range and follow a healthy diet and exercise plan.
In short, when adjusting your diet before pregnancy, you need to pay attention to a balanced intake of nutrients, avoid the intake of harmful substances, and maintain a healthy weight. It\’s best to consult a doctor or nutritionist before getting pregnant for more specific advice.
