During the pre-pregnancy preparation period, if you want to lose weight, you can consider the following staple food recommendations:
1. Brown rice: Compared with white rice, brown rice is rich in fiber and vitamins, which helps control blood sugar and reduce fat accumulation.
2. Whole wheat bread: Whole wheat bread is rich in fiber and complex carbohydrates, which helps provide long-lasting energy and is easier to digest.
3. Sweet potatoes: Sweet potatoes are rich in vitamin A, fiber and antioxidants. They can be used as a staple food to replace white rice and reduce calorie intake.
4. Oats: Oats are a low GI (glycemic index) food that helps control blood sugar and cholesterol levels while providing long-lasting energy.
5. Vegetable porridge: Cook various vegetables and rice together to make porridge. It is nutritious and low in calories and can be used as a staple food during weight loss.
6. Green vegetables: Vegetables such as spinach, cauliflower, broccoli, etc. are rich in fiber and nutrients and can be used as side dishes for staple food to increase satiety.
Remember to maintain a balanced diet during weight loss and make sure you consume enough nutrients and protein to maintain good health. Also, seek the advice of a professional doctor or nutritionist to ensure your eating plan meets your individual needs.
Losing weight before pregnancy: How to choose staple foods suitable for pregnant women?
Losing weight before pregnancy is to maintain a healthy weight and prepare for pregnancy. When choosing staple foods suitable for pregnant women, you need to consider the following points:
1. Healthy and balanced: Choose staple foods rich in nutrients, such as whole grains (brown rice, whole wheat bread, etc. ), beans, vegetables and fruits. These foods are rich in protein, fiber, vitamins and minerals and contribute to the health of pregnant women and the development of the fetus.
2. Control calories: The calorie intake in staple food should be moderate to avoid excessive calories leading to weight gain. You can choose low-calorie staple foods, such as brown rice instead of white rice, and whole-wheat bread instead of regular bread.
3. Supplement folic acid: Folic acid is a very important nutrient for pregnant women and helps prevent fetal neural tube defects. Choose folate-rich staple foods such as green leafy vegetables, beans and cereals.
4. Control sugar: Eat an appropriate amount of sugar in staple foods and try to avoid high-sugar foods such as candies, cakes and desserts. Choose low-sugar staples like whole grains and fruits.
5. Control salt: Intake an appropriate amount of salt in staple foods to avoid excessive salt causing edema and high blood pressure. You can choose low-salt staple foods, such as less salt bread and rice.
6. Variety: Choose a variety of staple foods to ensure you get a variety of nutrients. You can choose different types of grains, legumes, vegetables and fruits to consume different types of staple foods every day.
In short, when choosing staple foods suitable for pregnant women, you need to consider health and balance, control calories, supplement folic acid, control sugar and salt, and maintain diversity. When trying to lose weight before pregnancy, it is recommended to consult a doctor or nutritionist for professional advice.
