Pre-pregnancy dietary guidance is very important for women preparing to become pregnant, because a reasonable diet can increase the probability of conception and contribute to the healthy development of the baby. Here are some suggestions:
1. Increase nutrients in your diet: Make sure your diet is rich in vitamins, minerals and other essential nutrients, such as folic acid, iron, calcium, vitamins D etc. You can increase your intake by eating more vegetables, fruits, whole grains, legumes, nuts and seeds.
2. Control your weight: Maintaining a healthy weight is important for both conception and pregnancy health. Being underweight or overweight can affect your fertility. It is recommended to discuss with your doctor and develop a suitable diet plan.
3. Control caffeine intake: Excessive caffeine intake may be related to reduced fertility. It is recommended to reduce the intake of coffee, tea and other caffeinated beverages.
4. Reduce your intake of processed foods: Processed foods often contain high amounts of sugar, salt and unhealthy fats, which are bad for your health. It is recommended to give priority to fresh, natural foods such as vegetables, fruits, whole grains and lean meats.
5. Eat a balanced diet: Make sure you eat the right amount of protein, carbohydrates, and healthy fats every day. A reasonable diet helps maintain the normal functions of the body and provides sufficient energy.
6. Supplement folic acid: Folic acid is a very important nutrient before and during pregnancy, which can reduce the risk of birth defects in your baby. It is recommended that you start taking folic acid supplements three months before you plan to become pregnant and continue supplementing throughout your pregnancy.
7. Limit alcohol consumption: Alcohol intake is associated with reduced fertility and fetal development problems. It is recommended to completely abstain from alcohol before pregnancy and to avoid alcohol throughout pregnancy.
These guidelines are for reference only. If you have special circumstances or concerns, it is recommended to consult a professional doctor or nutritionist.
Foreign Pregnancy Nutrition Guide:
Foreign pre-pregnancy nutritional guidelines mainly cover the following aspects:
1. Ensure adequate folic acid intake: Folic acid is crucial to the fetal neural tube development before and during pregnancy. It is recommended to take 400-800 micrograms of folic acid per day, which can be achieved by consuming folic acid-rich foods such as green leafy vegetables, legumes, nuts and grains, or by taking folic acid supplements.
2. Increase iron intake: Pregnant women during pregnancyAnd lactation requires more iron to meet the needs of the fetus and itself. It is recommended that you start increasing your iron intake before pregnancy. You can get enough iron by eating red meat, poultry, fish, beans and whole grains.
3. Supplement adequate calcium: Calcium is essential for the development of fetal bones and teeth. It is recommended to consume 1000-1300 mg of calcium per day, and you can get enough calcium by drinking milk or soy milk, eating cheese and yogurt, and eating fish and green leafy vegetables.
4. Weight control: Weight management before pregnancy is very important for health during pregnancy. It is recommended to reach a normal weight range before pregnancy and to control weight gain. Being overweight or underweight may increase the risk of complications during pregnancy.
5. Avoid or limit some foods: Before pregnancy, you should avoid or limit the intake of some foods that may be harmful to fetal health, such as sashimi, raw meat, undercooked eggs, and undercooked eggs. Heated dairy products, unprocessed soft cheese, etc.
6. Control caffeine intake: Excessive caffeine intake may increase the risk of complications during pregnancy. It is recommended to reduce or avoid caffeinated drinks and foods such as coffee, tea, chocolate and cola before pregnancy.
It should be noted that preconception nutritional guidelines may vary from country to country and region to region. During pre-pregnancy preparation, it is best to consult a professional doctor or nutritionist to customize a pre-pregnancy nutrition plan that suits your personal situation.
