For the dietary structure before pregnancy, the following is a simple analysis chart:
|Food categories|Recommended intake|Main nutrients|Remarks|
|—|—|—|—|
|Protein|About 50 grams per day|Muscle development, cell repair|Can Choose eggs, lean meats, beans, etc. |
|Vegetables and fruits | At least 5 servings a day | Vitamins, minerals, fiber | Better variety, try to choose fresh ones of |
|Whole grains|About 6 servings per day|Carbohydrates, fiber|You can choose brown rice, whole wheat bread, oatmeal, etc.|
|Low-fat dairy products|About 2-3 servings per day|Calcium, vitamin D|You can choose low-fat milk, yogurt, etc.|
|Healthy oils|Moderate amount|Unsaturated fatty acids|You can choose olive oil, flaxseed oil, etc.|
|Nuts and seeds|Moderate amount|Healthy fats, vitamin E|You can choose walnuts, Almonds, peanuts, etc. |
It should be noted that the diet during pregnancy preparation should be balanced and diverse, and avoid excessive intake of coffee Causes, alcohol and processed food. In addition, folic acid supplementation is also an important matter before preparing for pregnancy. You can meet your needs through food or oral folic acid supplements. Finally, everyone\’s physical condition and needs may be different, and it is recommended to consult a doctor or nutritionist for more personalized dietary advice before preparing for pregnancy.
Important indicators of the diet structure analysis chart before pregnancy:
In the dietary structure analysis chart before pregnancy, the following are some important indicators:
1. Nutritional balance: This indicator reflects whether the proportion of various nutrients in the diet is reasonable. A healthy diet should contain appropriate amounts of carbohydrates, protein and fat, as well as rich vitamins and minerals.
2. Protein sources: Protein is one of the important nutrients before pregnancy, because it is very important for embryonic development and maternal health. The source of protein can be analyzed in the chart, such as animal sources. Proportion of protein (meat, fish, dairy, etc.) and plant-based protein (legumes, nuts, etc.)
3. Types of carbohydrates: Carbohydrates are provided. The main source of energy. The chart can analyze the proportion of different types of carbohydrates, such as the proportion of complex carbohydrates (whole grains, vegetables, etc.) and simple carbohydrates (sugar, desserts, etc.). A healthy diet should favor complex carbohydrates. Compounds.
4. Fat type: Fat is one of the important nutrients before pregnancy, but different types of fat have different effects on the body. The chart can analyze the effects of different types of fat on the body. The proportion of unsaturated fats (olive oil, fish oil, etc.) and saturated fats (animal fats, butter, etc.) should be biased towards unsaturated fats
5. Dietary fiber intake: Dietary fiber is very important for intestinal health and digestive function. The chart can analyze the dietary fiber intake, such as the proportion of fruits, vegetables, whole grains, etc.
These indicators can help analyze the health of the diet before preparing for pregnancy, guide people to adjust their eating habits, and improve the chance of successful pregnancy.
