Pre-pregnancy food record:
It is recommended to start paying attention to your eating habits before pregnancy, maintain a balanced diet, and avoid eating too many high-calorie, high-fat, and high-sugar foods.
The following are some recommended dietary records before pregnancy:
1. Increase protein intake: Sufficient protein intake should be maintained to maintain normal body functions and repair of body tissues, and at the same time, it is beneficial to the growth and development of the embryo. development.
2. Supplement folic acid: Folic acid can prevent the occurrence of fetal neural tube defects. It is recommended to consume 400 micrograms of folic acid daily within 3-4 months before pregnancy.
3. Supplement iron: Before pregnancy, you can increase the iron content in the body through food or iron preparation supplementation, so as to supply the iron needed by the expectant mother and fetus during pregnancy.
4. Control caffeine intake: Caffeine will interfere with the body’s absorption of folic acid. It is recommended to control caffeine intake before pregnancy.
Sleep recommendations:
Sleep during pregnancy is very important. Here are some sleep recommendations during pregnancy:
1. Maintain a regular schedule: sleep and sleep every day Get up at a fixed time and establish a regular routine.
2. Use a comfortable sleeping environment: keep the room spacious, ventilated, quiet and comfortable, and choose comfortable mattresses, pillows, etc.
3. Maintain a moderate weight: Being overweight or underweight during pregnancy will affect sleep, so you should maintain a moderate weight.
4. Pay attention to stress management: Stress can interfere with sleep. It is recommended to seek appropriate slowWays to relieve stress.
5. Pay attention to your diet: avoid going to bed too full or too hungry, and limit your intake of caffeine and alcoholic beverages.
Recommendations for pregnant women to eat healthily and sleep well:
Recommendations for a healthy diet for pregnant women:
1. Make sure you consume enough protein, green leafy vegetables and fruits to meet your body’s nutritional needs.
2. Avoid eating raw seafood, raw meat, and raw eggs to avoid infection with bacteria and parasites, which may harm the health of mothers and infants.
3. Control the consumption of sweets, fried foods and high-calorie foods to avoid increasing pregnancy weight and the risk of gestational diabetes.
4. The diet should be diverse to avoid too much or too little of a single nutrient, which may cause unnecessary nutritional deficiencies or excessive negative health effects.
Tips for a good night’s sleep:
1. Make sure the sleeping environment is noise-free, at a suitable temperature and well ventilated.
2. Pay attention to the sleeping position and the quality of the mattress to reduce the pressure on the back and waist and avoid back pain caused by uncomfortable sleep.
3. Avoid drinking caffeine or sugary drinks, and avoid using nighttime hypnotics or sleeping pills to avoid unnecessary health effects on the fetus.
4. Establish a regular rhythm of life to make it easier for the body to fall asleep when it naturally feels tired.
5. Establish good sleep habits, such as maintaining regular sleep time and good sleep quality, to improve sleep effects.
