Dietary guidance before pregnancy includes the following points:
1. Balanced diet: Ensure adequate intake of protein, carbohydrates, fats, vitamins and minerals. Eat more fresh fruits, vegetables, whole grains, lean meats, fish, legumes and nuts.
2. Multivitamins and minerals: Ensure adequate intake of folic acid, calcium, iron, vitamin D, vitamin C and other nutrients. These nutrients are important for embryonic development and health.
3. Control your weight: Maintaining an appropriate weight can help increase your pregnancy rate and reduce the risk of pregnancy complications. Avoid being too fat or too thin.
4. Limit caffeine intake: Caffeine may affect the chance of pregnancy. It is recommended that the daily caffeine intake should not exceed 200 mg, which is equivalent to an 8-ounce cup of coffee.
5. Avoid or limit alcohol consumption: Drinking alcohol increases the risk of infertility and birth defects. If you are planning to become pregnant, it is best to avoid drinking alcohol.
6. Quit smoking: Smoking reduces the chance of pregnancy for both men and women and increases the risk of pregnancy complications. If you are a smoker, it is best to quit before getting pregnant.
7. Reduce the intake of processed foods and fast food: These foods usually contain high salt, high sugar and high fat, which are not good for health.
8. Maintain proper water intake: Drink at least 8 cups of water a day to ensure that the body is fully hydrated and metabolizes waste.
9. Avoid raw and undercooked foods: These foods may contain bacteria and parasites, posing potential risks to pregnant women and fetuses.
10. Consult a professional doctor or nutritionist: Based on personal circumstances and special needs, you can get more specific dietary guidance by consulting a professional doctor or nutritionist.
Dietary Guidelines for Preparing for Pregnancy: How to Choose the Best Diet?
The diet before pregnancy is very important as it provides the necessary nutrients for the developing embryo. Here are some guidelines for choosing the best diet:
1. Eat a variety of meals: Make sure you eat a variety of foods every day, including fruits, vegetables, whole grains, proteins, and healthy foods Fat. A varied diet provides comprehensive nutrition.
2. High-quality protein: Protein is an important nutrient required for embryonic development. Choose foods rich in high-quality protein, such as lean meats, fish, poultry,Legumes, nuts and dairy products.
3. Folic acid: Folic acid is the key to preventing fetal neural tube defects. Increasing folate intake can be achieved through food or supplements. Food sources include dark green vegetables, legumes, citrus fruits and whole grains.
4. Iron: During pregnancy, the body needs more iron to support blood supply. Choose iron-rich foods such as lean meats, legumes, vegetables and whole grains.
5. Calcium: Calcium is essential for the development of fetal bones and teeth. Getting enough calcium can be achieved through food or supplements. Food sources include dairy products, legumes, nuts and fish.
6. Omega-3 fatty acids: Omega-3 fatty acids are essential for the neurological and visual development of the fetus. Choose foods rich in omega-3 fatty acids, such as fish, flaxseeds, walnuts and soybeans.
7. Avoid harmful substances: Avoid fish and sashimi that contain mercury as they may be harmful to the fetus. Also, avoid harmful substances such as alcohol, caffeine and smoking.
8. Balanced diet: Ensure that you consume enough calories and various nutrients every day to meet the needs of yourself and your fetus. Avoid overeating or undereating.
The most important thing is to consult your doctor or nutritionist for advice and plan your diet based on your personal circumstances. Everyone\’s situation is different, so individualized dietary guidelines may vary.
