The recommended diet before, during and after pregnancy are as follows:
Pre-pregnancy diet recommendations:
– Increase vegetables and fruit intake: Vegetables and fruits are rich in vitamins, minerals and fiber, which help improve the body\’s nutritional status and immunity.
– Increase protein intake: Protein is an important nutrient necessary for cell repair and building during pregnancy preparation and can be obtained from fish, beans, nuts and lean meats.
– Supplement with folic acid: Folic acid is a key nutrient in pregnancy preparation and can reduce the risk of neural tube defects in the fetus. It\’s best to get enough folate from green leafy vegetables, legumes, and whole grains.
Recommended diet during pregnancy:
– Increase calcium intake: Calcium is very important for fetal bone development. You can get enough calcium from dairy products, soy products, fish and calcium-fortified foods.
– Iron supplement: Pregnant women need more iron to support the fetus\’s blood supply and their own hemoglobin production. You can get enough iron from red meat, poultry, fish, beans and whole grains.
– Increase your intake of dietary fiber: Dietary fiber helps prevent common pregnancy problems such as constipation and heartburn and can be obtained from fruits, vegetables, whole grains and legumes.
Recommended diet after pregnancy:
– Maintain a balanced diet: Continue to eat plenty of vegetables, fruits, whole grains, protein and healthy fats to meet your body\’s nutritional needs.
– Get enough fluids: More fluids are needed during breastfeeding to maintain the body\’s water balance and milk production.
– Avoid too much caffeine and alcohol: Excessive caffeine and alcohol intake may have negative effects on the baby\’s health, so they should be avoided or limited during the post-pregnancy period.
Scientific dietary guidelines before, during and after pregnancy:
KeEducated dietary guidelines are important before, during, and after pregnancy to ensure that the mother and fetus receive adequate nutrition. Here are some important guidelines:
Before Pregnancy:
1. Healthy diet: Before planning pregnancy, women should ensure that they eat a healthy and balanced diet. This means eating enough protein, carbohydrates, fats, vitamins and minerals.
2. Supplement folic acid: Folic acid is very important for the development of the neural tube of the embryo. Start taking 400 micrograms of folic acid daily, either through food or supplements, at least one month before pregnancy.
3. Weight control: Weight control before pregnancy is very important for a healthy pregnancy. Being overweight or underweight may increase health risks for the mother and fetus.
Pregnant:
1. Diverse diet: Pregnant women should consume a variety of foods, including protein, carbohydrates, fats, vitamins and minerals. Make sure you eat enough fruits, vegetables, whole grains, low-fat dairy products, lean meats and fish every day.
2. Supplementary nutrients: Pregnant women may need additional nutrients, such as iron, calcium, vitamin D and folic acid. These can be obtained through food or supplements. But be sure to use supplements under the guidance of your doctor.
3. Avoid risky foods: Certain foods may be harmful to fetal health, such as raw meat, raw fish, soft cheese, raw eggs, alcohol and caffeine. Avoiding these foods can reduce your risk of illness.
After pregnancy:
1. Return to a healthy diet: It is very important to return to a healthy diet after delivery to meet the nutritional needs of breastfeeding. Make sure you are getting enough protein, carbohydrates, fats, vitamins and minerals.
2. Weight control: Postpartum weight control is very important for women\’s health and recovery. A healthy diet and moderate exercise can help women regain weight.
3. Increase your intake of fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals and fiber, which are very beneficial for postpartum recovery and milk production.
In general, scientific dietary guidelines emphasize the importance of a balanced diet and intake of various nutrients before, during and after pregnancy. Additionally, pregnant women should follow their doctor\’s advice and avoid risky foods.
