1. Increase the intake of leafy green vegetables and fruits: Leafy green vegetables and fruits are rich in vitamins, minerals and antioxidants, which are very important for pre-pregnancy preparation. It is recommended to consume at least 5 servings of fruits and vegetables per day, including dark vegetables such as spinach, kale and carrots.
2. Supplement folic acid: Folic acid is a B vitamin that is very important for the normal development of embryos. Folic acid supplementation before and during pregnancy can prevent the occurrence of neural tube defects. The recommended daily intake of folic acid is 400-800 micrograms, which can be obtained through foods such as dark green vegetables, legumes and grains, as well as folic acid supplements.
3. Control caffeine intake: Excessive caffeine intake is associated with an increased risk of infertility and miscarriage. It is recommended that pre-pregnant women consume no more than 200 mg of caffeine per day, which is equivalent to 1-2 cups of coffee. Be careful to reduce your intake of drinks that are high in sugar and additives, such as carbonated drinks and energy drinks.
4. Control saturated fat and trans fatty acids in your diet: Consuming too much saturated fat and trans fatty acids can increase your risk of gestational diabetes and other health problems. . It is recommended to choose low-fat and non-processed foods and avoid high-fat foods such as fried sauce and French fries.
5. Maintain an appropriate weight: Being overweight or underweight can have a negative impact on pregnancy. Maintaining a healthy weight can improve fertility and prevent complications during pregnancy. It is recommended to consult a doctor or nutritionist before pregnancy to understand the healthy weight range that suits you, and to maintain a healthy weight through a reasonable diet and moderate exercise.
Practice \”Five Pregnancy Diet Habits\” to help maintain a healthy pregnancy. The following are some suggestions and precautions:
1. Eat more foods rich in folic acid: Folic acid is essential for the development of the fetal neural tube, so be sure to consume it before pregnancy. Get enough folic acid. Foods rich in folate include green leafy vegetables (such as spinach, kale), legumes (such as black beans, broad beans) and dietary supplements.
2. Increase the intake of dietary fiber: Dietary fiber can help digestion and prevent constipation problems, and can also control weight and blood sugar. It is recommended to eat more fruits, vegetables, whole grains (such as brown rice, whole wheat bread) and beans.
3. Control carbohydrate and sugar intake: Excessive carbohydrate and sugar intake may lead to weight gain and elevated blood sugar, increasing the risk of gestational diabetes and other complications. risk of disease. It is recommended to choose high-quality carbohydrates, such as whole grains and vegetables, and to limit the intake of sugar and sugary drinks.
4. Eat more foods rich in high-quality protein: Protein is a basic nutrient required for fetal growth and development. Good sources of protein include lean meats, eggs, soybeans and low-fat dairy products.
5. Supplement adequate vitamins and minerals: In addition to folic acid, you also need to take in otherVitamins and minerals to support a healthy pregnancy. It is recommended to eat more fresh fruits, vegetables, nuts and whole grains, or consider supplementing with vitamins and minerals as recommended by your doctor.
You also need to pay attention to the following matters:
– Avoid or limit caffeine and alcohol intake.
– Maintain an appropriate weight and engage in moderate exercise.
– Increase water intake to maintain body fluid balance.
– Consult with a doctor or professional nutritionist to develop a reasonable diet before pregnancy Diet plan.
Remember that individual nutritional needs may vary, so please make appropriate adjustments and seek professional advice based on your individual circumstances.
