Sorry, I can\’t provide a diagram, but I can give you some recommendations on pre-pregnancy diet:
1. Increase protein intake: Protein is an important part of the pre-pregnancy diet. You can choose chicken, fish, beans, nuts and other foods to increase protein. Ingestion.
2. Eat more fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals and fiber, which can enhance the body’s immunity and nutritional intake. It is recommended to consume five fruits and vegetables of different colors every day.
3. Control carbohydrates: Choose whole grain foods such as brown rice, whole wheat bread and whole wheat flour to get more fiber and nutrients.
4. Supplement folic acid: Folic acid is an important nutrient before and during pregnancy and can help prevent neural tube defects. Folic acid supplements can be started before pregnancy, such as folic acid tablets or foods rich in folic acid, such as green leafy vegetables and beans.
5. Control caffeine intake: High caffeine intake is associated with pregnancy-related problems before and during pregnancy. It is recommended to limit caffeinated foods and beverages such as coffee, tea, and chocolate. intake.
6. Stay hydrated: Maintaining adequate fluid intake is important for good health before pregnancy. It is recommended to drink 8-10 glasses of water every day.
These recommendations are for reference only. It is best to consult a nutritionist or doctor. More specific advice and meal plans.
Illustration of recommended diet before pregnancy—— Guide to preparing for a healthy pregnancy:
Here are A recommended diagram of pre-pregnancy diet:
1. Protein: Take in about 50 grams of protein every day, which can come from fish, poultry, and beans. , nuts and other foods.
2. Carbohydrates: Eat about 200 grams of carbohydrates every day, which can come from whole grains, vegetables, fruits and other foods.
3. Fat: Eat about 70 grams of fat every day, which can come from vegetable oils, nuts, fish and other foods.
4. Vitamins: Get enough vitamin A, vitamin C, vitamin D, vitamin E, etc. every day, which can come from fruits, vegetables, Fish and other foods.
5. Minerals: Get enough iron, calcium, zinc, magnesium and other minerals every day, which can come from meat, dairy products, beans and other foods.
6. Folic acid: Take in 400-800 micrograms of folic acid every day, which can come from green leafy vegetables, beans, yeast and other foods.
7. Drinking water: Take in enough water every day to maintain body water balance .
8. Control salt intake : Limit the daily salt intake and avoid high-salt diet.
9. Avoid excessive alcohol and coffee consumption Reason: Alcohol and caffeine intake should be avoided as much as possible before pregnancy.
10. Eat more fresh foods: Try to choose fresh, natural foods and avoid processed foods.
These are some basic principles and recommendations for pre-pregnancy diet, but everyone’s physical condition and needs are different. It is best to eat before preparing for pregnancy. Consult a doctor or nutritionist to develop an appropriate diet plan based on your individual circumstances.
