It is recommended to start pre-pregnancy diet at least 3-6 months before pregnancy. This time period can help women who are preparing to become pregnant improve their physical condition, increase their chances of conception, and lay a good foundation for a healthy pregnancy.
During this period, you can take the following measures to adjust your diet:
1. Balanced diet: Ensure the intake of various nutrients, including protein, carbohydrates, fats, vitamins and minerals. Increase your intake of fresh fruits, vegetables, whole grains, low-fat dairy products, and lean meats.
2. Supplement folic acid: Folic acid is an important nutrient for preventing fetal neural tube defects. Start taking 400 micrograms of folic acid daily, either through food or supplements, at least one month before pregnancy.
3. Limit caffeine: Excessive caffeine intake may be associated with adverse reproductive outcomes. It is recommended that you consume no more than 200 milligrams of caffeine per day, which is equivalent to an 8-ounce cup of coffee.
4. Reduce alcohol consumption: Alcohol intake is associated with fertility problems and poor fetal development. It\’s best to stop drinking alcohol before getting pregnant to reduce your risk.
5. Control weight: Being overweight or underweight may affect fertility. Maintaining an appropriate weight range can improve your chances of getting pregnant.
6. Quit smoking: Smoking can negatively impact fertility and increase the risk of premature birth, low birth weight, and other health problems. It\’s best to quit smoking before getting pregnant.
In short, dietary conditioning before pregnancy is to provide sufficient nutrients needed by the body and reduce adverse effects on the embryo and fetus. The earlier you start adjusting your diet, the better the results will be.
How to adjust your diet before pregnancy?
It is very important to adjust your diet before pregnancy, because the diet before pregnancy will directly affect the health of pregnancy and fetus. Here are some suggestions:
1. Increase your nutrient intake: Make sure you are getting enough protein, vitamins and minerals. Eat more nutrient-rich foods such as fresh fruits, vegetables, whole grains, lean meats, fish, and beans.
2. Supplement folic acid: Folic acid is essential for the development of the fetal nervous system. Before pregnancy and the first three months of pregnancy, women should consume 400-800 micrograms of folic acid every day. You can get enough through food (such as green leafy vegetables, yeast, legumes, etc.) or oral folic acid supplementsFolic acid.
3. Control weight: Being overweight or underweight will have a negative impact on fertility. Maintaining a proper weight can help improve fertility and reduce the risk of complications during pregnancy.
4. Avoid harmful substances: Avoid contact with harmful substances, such as tobacco, alcohol, caffeine, etc. These substances may affect the development of the embryo and increase the risk of premature birth, low birth weight and other health problems.
5. Limit caffeine consumption: Excessive caffeine intake may affect fertility. It is recommended to limit caffeine intake to less than 200 mg per day.
6. Increase water intake: maintain adequate water intake, Helps maintain normal body functions.
7. Eat regularly: Keep it regular Eat on time every day to avoid being overly hungry or full.
8. Avoid excessive weight loss: Excessive weight loss may affect fertility. If you need to lose weight, it is recommended to do so under professional guidance.
Most importantly, pre-pregnancy dietary modification requires consultation with a doctor or professional nutritionist to ensure that personal health conditions and needs are fully considered.
