The diet menu during pregnancy preparation should include the following foods:
1. Protein-rich foods: fish, poultry, beans, dairy products, nuts and seeds, etc.
2. High-fiber foods: whole Cereals (such as oats, whole wheat bread and rice), fruits and vegetables, etc.
3. Folic acid foods: dark green vegetables (such as spinach, kale, and kale), beans, citrus fruits, nuts, and seeds wait.
4. Calcium foods: dairy products (such as milk, yogurt and cheese), beans, fish (such as salmon and sardines), etc.
5. Iron-rich foods: lean meat, eggs, beans, dried fruits and green leafy vegetables, etc.
6. Healthy Fat Food: Olives oil, flaxseed oil, fish oil, nuts and seeds, etc.
In addition, you should try to avoid it before preparing for pregnancy Or limit the following foods:
1. Processed Foods: Foods that contain high amounts of additives, preservatives, and artificial colors.
2. High-sugar foods: candies , pastries, desserts and drinks, etc.
3. Caffeine: coffee, tea, carbonated drinks and chocolate, etc.
4. Alcohol: alcoholic beverages and alcoholic beverages
5. Raw and cold food: raw meat, raw fish, raw eggs and uncooked food
Please note that this is just a general pregnancy diet menu, and specific conditions should be adjusted according to personal physical conditions and doctor\’s recommendations
Preparing for Pregnancy: Healthy Eating Plan:
During pregnancy preparation, a healthy eating plan is very important for a woman’s physical health and giving birth to a healthy baby. The following is a healthy eating plan for pregnancy preparation:
1. Eat more fresh fruits and vegetables: It is recommended to eat 5 kinds of vegetables and fruits of different colors every day to ensure you get a variety of vitamins, minerals and antioxidants.
2. Increase protein intake: High-quality protein is essential for embryonic development and health during pregnancy. It is recommended to consume protein-rich foods such as lean meat, fish, beans, nuts and dairy products.
3. Supplement folic acid: Folic acid is an important nutrient for preventing fetal neural tube defects. It is recommended to consume 400-800 micrograms of folic acid every day during pregnancy preparation, which can be obtained through food (such as green leafy vegetables, beans and whole grains). products) or folic acid supplements
4. Control carbohydrate intake: Choose low GI (glycemic index) carbohydrates, such as whole grains, brown rice, and beans. Can help maintain stable blood sugar levels, promote ovulation and ovarian function
5. Supplement adequate iron and calcium: More iron and calcium are needed to support the body during pregnancy preparation. Required. Can be obtained through foods (such as lean meats, fish, beans, nuts, dairy products and vegetables) or supplements
6. Control caffeine intake: High caffeine intake may affect pregnancy. It is recommended to limit caffeine intake to no more than 200 mg per day (about one cup of coffee)
7. Eat a balanced diet: Maintain a varied and balanced diet and avoid excessive intake of sugar, salt and fatFatty food.
In addition, you also need to pay attention to avoid eating raw fish, raw meat, raw eggs and foods that have not been fully heated to avoid food-borne illnesses. At the same time, maintaining moderate exercise and good sleep are also important factors during pregnancy preparation. It\’s best to consult a doctor or professional nutritionist before trying to conceive to develop a healthy eating plan that suits your individual circumstances.
