Dietary guidelines before and during pregnancy can help expectant mothers eat a nutritious diet to ensure a healthy pregnancy and normal development of their baby. Here are some suggestions:
1. Before pregnancy:
– Make sure you get enough folic acid, which is important for your baby\’s neural tube development. You can get enough folate through food or supplements.
– Control your weight. Being overweight or underweight may affect pregnancy and fetal health. Maintaining a healthy weight can improve your chances of conceiving.
– Reduce caffeine intake, drink more water and stay well hydrated.
2. Pregnancy period:
– Eat enough protein, which is an essential nutrient your baby needs for development. Choose foods like fish, lean meats, poultry, beans, and nuts.
– Increase iron intake. Pregnant women are prone to anemia, so they need additional iron supplements. Choose iron-rich foods such as red meat, eggs, beans, and green leafy vegetables.
– Get more calcium and vitamin D, which are very important for your baby\’s bone development. You can choose foods such as dairy products, fish, and green leafy vegetables.
– Increase folic acid intake and continue to supplement folic acid to prevent neural tube defects. You can choose leafy green vegetables, citrus fruits, beans and other foods.
– Avoid eating raw or undercooked foods to prevent bacterial contamination from food.
– Avoid drinking alcohol and smoking, and avoid being exposed to second-hand smoke .
In addition, the dietary needs of each pregnant mother may be different, and you should consult a doctor or professional nutritionist for advice based on your personal situation.
Healthy Eating Guide: Dietary Recommendations Before and During Pregnancy:
Dietary recommendations before and during pregnancy Including the following points:
1. Healthy diet: ensure a balanced intake of nutrients, including protein, carbohydrates, fats, vitamins and minerals. substance. Eat more fresh fruits, vegetables, whole grains, low-fat dairy products and lean meats.
2. Folic acid intake: Folic acid intake needs to be increased before and during pregnancy. Folic acid contributes to the normal development of the fetal neural tube. Folic acid can be consumed through foods such as green leafy vegetables, legumes, and eggs. In addition, folic acid supplements can also be taken, but they should be used under the guidance of a doctor.
3. Calcium and vitamin D: More calcium and vitamin D are needed during pregnancy to support the development of fetal bones. Eat calcium-rich foods such as dairy products, legumes, fish and nuts. Vitamin D can be synthesized through sun exposure and can also be consumed through food, such as fish, egg yolks, and yogurt.
4. Iron intake: More iron is needed during pregnancy to meet the needs of the fetus and mother. You can increase your iron intake by eating iron-rich foods such as red meat, poultry, fish, beans, and green leafy vegetables.
5. Control caffeine intake: Excessive caffeine intake may be associated with an increased risk of miscarriage and premature birth. It is recommended to limit caffeine intake, such as coffee, tea and chocolate, before and during pregnancy.
6. Avoid raw food and meat: Raw food and meat may carry bacteria and parasites, increasing the risk of infection. It is recommended to avoid raw fish, raw eggs and undercooked meat.
7. Control weight gain: Appropriate weight gain should be controlled during pregnancy. Being too obese or too thin may have adverse effects on maternal and infant health. It is recommended to control reasonable weight gain according to the guidance of your doctor.
In short, the dietary recommendations before and during pregnancy are to be varied, balanced, nutritious, and to avoid potential food safety issues. If you have special dietary needs or concerns, it is recommended to consult a doctor or professional nutritionist.
