What should I eat to prepare a girl for pregnancy? Nutritional Science Guide!
1. Eat enough protein
When preparing for pregnancy, women should consume enough protein because protein is very important for the development of the embryo. Good sources of protein include poultry, fish, beans, nuts, and dairy products. It is recommended to consume about 50 grams of protein per day to meet the body\’s needs.
2. Increase folic acid intake
Folic acid is a very important nutrient when preparing for pregnancy. It helps prevent the occurrence of neural tube defects in the fetus. Good sources of folate include green leafy vegetables, legumes, citrus fruits, and whole grain cereals. It is recommended to consume 400-800 micrograms of folic acid daily, preferably through dietary supplements.
3. Eat more iron-rich foods
During preparation for pregnancy, women need to consume enough iron to supplement losses during menstruation and provide adequate iron reserves for the fetus. Foods rich in iron include lean meats, beans, whole grain cereals, spinach, etc. At the same time, in order to promote the absorption of iron, it can also be eaten with foods rich in vitamin C.
4. Increase calcium intake
During preparation for pregnancy, women need to take in enough calcium to support the skeletal development of the fetus. Good sources of calcium include dairy products, beans, nuts, fish, etc. The recommended daily intake of calcium is 1,000-1,300 mg, which can be obtained through meals or supplements.
5. Eat an appropriate amount of healthy fats
When preparing for pregnancy, women need to consume an appropriate amount of healthy fats to maintain hormone balance and normal development of the embryo. Sources of healthy fats include fish, nuts, olive oil, avocados, and more. It is recommended to consume an appropriate amount ofAmount of fat, accounting for about 20-35% of total caloric intake.
6. Supplement adequate vitamin D
Vitamin D is very important for women preparing for pregnancy. It helps with the absorption and utilization of calcium and promotes the bone development of the embryo. Vitamin D can be supplemented through sun exposure and food intake, such as fish, egg yolks, dairy products, etc. A daily intake of 600-800 international units of vitamin D is recommended.
7. Reasonably control caffeine intake
During preparation for pregnancy, women should reasonably control their caffeine intake. Excessive caffeine intake may increase the risk of miscarriage. It is recommended to consume no more than 200 mg of caffeine per day, which is equivalent to one cup of coffee or two cups of tea.
8. Avoid excessive weight loss and dietary restriction
While preparing for pregnancy, women should avoid excessive weight loss and dietary restrictions. Excessive weight loss may lead to nutritional deficiencies in the body and affect fertility. A healthy diet and moderate exercise are recommended to maintain weight and physical fitness.
The above is a scientific nutritional guide to what to eat for girls preparing for pregnancy. By consuming enough protein, increasing the intake of folic acid, iron and calcium, supplementing with healthy fats and vitamin D, properly controlling caffeine intake, and avoiding excessive weight loss and dietary restrictions, women can provide adequate nutrition for girls preparing for pregnancy. Nutritional support to promote healthy embryonic development. Remember, healthy eating habits are one of the most important factors in a successful pregnancy!
