The following is a recommended fitness and diet table before pregnancy:
| Food Category| Recommended Food|
| — | — |
| Protein| Chicken breast, fish, lean meat, beans, protein powder, milk, shelled nuts|
| Carbohydrates| Brown rice, whole wheat bread, whole wheat pasta, oats, sweet potatoes, fruits|
| Vegetables | Spinach, cauliflower, carrots, broccoli, onions, tomatoes, cucumbers, mushrooms |
| Fruits| Blueberries, strawberries, bananas, apples, oranges, grapefruits, grapes, cherries|
| Nuts and Seeds| Almonds, walnuts, cashews, peanuts, pumpkin seeds, flaxseeds, sunflower seeds|
| Healthy fats| Olive oil, flaxseed oil, fish oil, avocado, egg yolk|
| Beverages| Purified water, green tea, homemade juice, sugar-free drinks|
| After-meal snacks | Greek yogurt, sugar-free nut butter, whole-wheat crackers, fruit |
| Others| Multivitamin, mineral, dietary fiber supplements|
This table provides recommendations for a healthy diet before pregnancy, including protein, carbohydrates, vegetables, fruits, nuts and seeds, healthy fats, drinks, after-meal snacks, and other supplements. These foods can provide the nutrients your body needs. Helps maintain a healthy weight and promote reproductive health. Specific dietary needs may vary depending on individual circumstances, and it is recommended to consult a physician or nutritionist before developing a dietary plan.
The fitness and dietary guidelines before pregnancy mainly include the following aspects:
1. A balanced diet: Ensure adequate intake of protein, carbohydrates and fats to meet the body\’s energy needs. At the same time, eat more fresh vegetables and fruits to supplement vitamins and minerals.
2. Weight control: Maintaining an appropriate weight is important for preparing for pregnancy. Being overweight or underweight may affect fertility. It is recommended to control weight through a reasonable diet and moderate exercise. p>
3. Increase dietary fiber: Adequate dietary fiber intake can promote intestinal health and prevent constipation and other digestive problems. You can choose whole grains, beans, fruits and vegetables that are rich in dietary fiber.
4. Supplementing folic acid: Folic acid is a very important nutrient before pregnancy and can prevent fetal neural tube defects. It is recommended to start supplementing with folic acid through food or before pregnancy. Take supplements.
5. Control caffeine intake: Excessive caffeine intake may affect fertility. The recommended daily amount of caffeine is not recommended. More than 200 mg, equivalent to a cup of coffee
6. Diversify your diet: Try to avoid relying too much on certain foods, maintain a diverse diet, and consume a variety of different foods.
7. Limit the intake of processed foods and high-sugar foods: Processed foods and high-sugar foods often contain too much salt, sugar and unhealthy fats, which are harmful to Bad for your health. Try to choose fresh foods and reduce the intake of processed foods and high-sugar foods.
8. Moderate exercise: Moderate exercise can increase the body’s metabolic rate. Improve your physical fitness and help you prepare for pregnancy. You can choose the exercise method that suits you., such as walking, swimming, yoga, etc.
The dietary guidelines for fitness before pregnancy are mainly to maintain a balanced diet, control weight, supplement necessary nutrients, limit the intake of unhealthy foods, and exercise moderately. These measures can improve your body\’s health and prepare you for pregnancy.
