What should pregnant mothers eat? Nutrition experts teach you the correct dietary guidelines!
1. The importance of high-quality protein
During pregnancy preparation, consuming enough high-quality protein is crucial for embryonic development and the mother\’s own health. High-quality protein can come from foods such as fish, poultry, legumes, nuts, and dairy products. Try to choose low-fat dairy products and lean meats to avoid excess saturated fat.
2. Foods rich in folic acid
Folic acid is a very important nutrient for pregnant mothers. It is crucial for the development of the fetal nervous system. Foods rich in folic acid include green leafy vegetables (such as spinach, kale), beans (such as black beans, red beans), chicken liver and yeast. In addition, you can ensure you are getting enough folic acid by taking folic acid supplements.
3. Carbohydrate selection
During pregnancy preparation, you should choose foods rich in complex carbohydrates, such as whole wheat bread, brown rice, whole grains, etc., and try to avoid too many refined carbohydrates, such as white rice, white bread, etc. Complex carbohydrates provide long-lasting energy while helping to stabilize blood sugar levels and reduce the risk of gestational diabetes in pregnant women.
4. Intake of essential fatty acids
Essential fatty acids are essential for fetal brain and nervous system development. Fish (such as salmon, sardines) are the best sources because they are rich in omega-3 fatty acids. If you don’t like to eat fish or are worried about mercury content, you can choose plant foods such as flax seeds, sunflower seeds, and walnuts as alternatives.
5. Balanced intake of vitamins and minerals
Pregnant mothers need to consumeAdequate vitamins and minerals to maintain normal body functions. Eat more fruits and vegetables as they are rich in various vitamins and minerals. In addition, calcium and iron are two minerals that pregnant mothers need to pay special attention to. You can get enough calcium and iron by eating dairy products, legumes, vegetables, and iron-rich foods (such as lean meats, green leafy vegetables).
6. Control caffeine and alcohol intake
Caffeine and alcohol both have potential negative effects on preparation and pregnancy. Excessive caffeine consumption may cause infertility, while alcohol consumption has been linked to abnormal fetal development and pregnancy complications. Therefore, it’s best to limit your caffeine and alcohol intake or avoid them while you’re trying to conceive.
7. Adequate water intake
While preparing for pregnancy, maintaining adequate fluid intake is essential for good health and the elimination of metabolic waste. It is recommended to drink 8 to 10 glasses of water per day and try to avoid sweet drinks and caffeinated drinks. If you don’t like drinking ordinary water, you can choose to drink pure water, lemon water or water with fresh fruit added.
To sum up, pregnant mothers should focus on the intake of high-quality protein, folic acid, complex carbohydrates, essential fatty acids, vitamins and minerals. At the same time, limit caffeine and alcohol intake and maintain adequate fluid intake. Such dietary guidelines can help provide adequate nutrition and lay a good foundation for pregnancy preparation and a healthy pregnancy. Remember, everyone’s body and needs are different, and it’s best to seek advice from a nutrition expert or doctor before trying to conceive to develop a diet plan that’s best for you.
