1. Increase protein intake: Protein is an essential nutrient for fetal growth and development. You can choose high-protein foods such as fish, chicken, beef, and beans.
2. Supplement folic acid: Folic acid is very important for the development of the fetal nervous system. Sufficient folic acid can be consumed through food or supplements, such as green leafy vegetables, beans, and cereals. wait.
3. Control caffeine intake: High caffeine intake may increase the risk of miscarriage and premature birth. It is recommended that daily caffeine intake should not exceed 200 mg, equivalent to one cup. Coffee or two cups of tea.
4. Avoid raw foods: Raw foods may carry bacteria or parasites and have potential risks to fetal health, such as sashimi, raw egg yolks, etc.
5. Control salt intake: High salt intake may cause high blood pressure and edema. It is recommended to control salt intake and avoid eating too much processed food.
6. Eat more fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals and fiber, which help maintain good health. It is recommended to consume more than 5 kinds of fruits and vegetables every day.
7. Balanced diet: Maintain a balanced diet, consume appropriate amounts of carbohydrates, fats and proteins, and mix various types of food appropriately to avoid partial eclipse.
8. Pay attention to food safety: choose fresh, odor-free ingredients, avoid eating expired food or improperly preserved food, and cook food to ensure it is cooked thoroughly.
9. Diversified diet: A diverse diet can ensure the acquisition of various nutrients and avoid nutritional imbalance caused by excessive amounts of a single food.
10. Limit sugar intake: A high-sugar diet may lead to the occurrence of gestational diabetes. It is recommended to limit sugar intake and avoid excessive consumption of high-sugar foods such as candies and desserts.
Pre-pregnancy diet checklist:
1. Increase dietary fiber intake: Dietary fiber helps the digestive system function normally and prevents constipation and gastrointestinal problems. It is recommended to consume high-fiber foods such as whole grains, fruits, vegetables and legumes.
2. Increase folic acid intake: Folic acid is a very important nutrient before and during pregnancy and helps the development of the fetal neural tube. Food sources include green leafy vegetables, beans, nuts, yeast, liver, etc.
3. Control caffeine intake: Excessive caffeine intake may increase the risk of miscarriage and premature birth. It is recommended that you consume no more than 200 milligrams of caffeine per day, which is equivalent to one cup of coffee or two cups of tea.
4. Supplement appropriate amounts of protein: Protein is necessary for the body to build and repair tissues.Nutrients. Protein-rich foods such as lean meats, fish, poultry, legumes and nuts are recommended.
5. Control the intake of high-fat and high-sugar foods: Excessive intake of high-fat and high-sugar foods may lead to weight gain, metabolic problems and the risk of chronic diseases. Increase. It is recommended to choose low-fat and low-sugar foods such as whole grains, lean meats, fish, fruits and vegetables.
6. Supplement vitamins and minerals: In addition to folic acid, you should also ensure adequate intake of vitamins and minerals, such as vitamin D, calcium, iron and zinc. These needs can be met through a varied diet or appropriate supplements.
7. Balanced diet: Maintaining a balanced diet is an important principle during the pre-pregnancy period. Make sure you eat enough carbohydrates, fats and proteins, and try to choose foods that are natural, fresh and nutritious.
8. Avoid excessive dieting: Excessive dieting may lead to nutritional deficiencies, affecting health and fertility. During the pre-pregnancy preparation period, you should maintain a moderate diet and avoid extreme dietary patterns.
9. Maintain an appropriate weight: Being overweight or underweight may have a negative impact on fertility. It is recommended to try to maintain an appropriate weight during the first trimester and maintain a healthy weight through reasonable diet and exercise.
10. Diversify your diet: A diverse diet ensures access to a variety of nutrients that help maintain good health and improve fertility. Try to choose a variety of foods to ensure you are getting complete nutrition.
