What should women eat when preparing for pregnancy? Key dietary guidelines revealed!
1. Important nutrients
While preparing for pregnancy, women need to ensure they are getting enough important nutrients to help maintain good health and provide a good environment for future embryonic development. The following are important nutrients that women preparing for pregnancy should pay attention to:
1. Folic acid: Folic acid plays a key role in preparing for pregnancy and early pregnancy. It contributes to the normal development of the fetal neural tube and reduces the risk of neural tube defects. While preparing for pregnancy, women should ensure they consume 400-800 micrograms of folic acid daily, which can be obtained through food or supplements.
2. Calcium: Calcium is necessary to maintain bone health. While preparing for pregnancy, women should ensure they consume enough calcium. It is recommended to consume 1,000-1,300 mg of calcium per day. Dairy products, legumes, nuts and fish are good sources of calcium.
3. Iron: Women preparing for pregnancy need more iron to meet the body\’s needs because blood volume increases during pregnancy. Iron in food can help prevent anemia. Red meat, poultry, fish, beans and green leafy vegetables are all foods rich in iron.
4. Protein: Protein is necessary to maintain body functions during pregnancy. Protein in food can provide necessary amino acids to help the normal development of the embryo. Meat, fish, legumes, nuts and dairy products are all good sources of protein.
5. Carbohydrates: Carbohydrates are an important source of energy. When trying to conceive, women should choose complex carbohydrates such as whole grains, vegetables and fruits, and avoid too much processed food and sugar.
2. Key Food Guide
While preparing for pregnancy, women can get the important nutrients they need through the following key foods :
1. Dark vegetables: Dark vegetables are rich in folic acid, vitamin C and other important nutrients. For example, spinach, kale, and beet greens are all good choices for women trying to conceive.
2. Fruits: Fruits not only provide vitamins and minerals, but also contain natural antioxidants, which help maintain good health. Women preparing for pregnancy can choose fruits rich in vitamin C, such as oranges, lemons and blueberries.
3. Fatty fish: Fatty fish (such as salmon, cod, and sardines) are rich in omega-3 fatty acids, which help reduce inflammation and promote a healthy embryo. development.
4. Whole grains: Whole grain foods (such as oats, brown rice and whole wheat bread) are rich in fiber, vitamins and minerals. Women preparing for pregnancy can choose these foods as staple foods.
5. Nuts and seeds: Nuts and seeds are ideal snack options for women trying to conceive. They are rich in healthy fats and protein and provide a variety of important nutrients.
3. Other pregnancy preparation suggestions
In addition to paying attention to diet, women preparing for pregnancy should also pay attention to the following aspects:
1. Maintain a healthy weight: Being overweight or underweight may have adverse effects on pregnancy preparation and pregnancy. Women should maintain an appropriate weight according to their doctor\’s advice.
2. Quit smoking and limit alcohol intake: Smoking and drinking will have a negative impact on pregnancy preparation and embryonic development. Women should try to quit smoking and limit alcohol intake.
3. Exercise and stay physically active: Moderate physical activity helps maintain physical health and mental health. Women preparing for pregnancy can choose an exercise method that suits them, such as walking, yoga or swimming.
4. Reduce stress: Stress may interfere with a woman’s fertility. Women trying to conceive can reduce stress through relaxation techniques, social activities, and getting a good night\’s sleep.
In summary, women trying to conceive need to make sure they are getting enough important nutrients, especially folic acid, calcium, iron, protein and carbohydrates. Dark vegetables, fruits, fatty fish, whole grains, nuts and seeds are ideal food choices for women trying to conceive. In addition, maintaining a healthy weight, quitting smoking, limiting alcohol intake, exercising moderately, and reducing stress are also important recommendations while preparing for pregnancy. By focusing on diet and lifestyle, women trying to conceive can lay the foundation for a healthy pregnancy.
