The key to eating well before pregnancy is to ensure that the diet is balanced, diverse, and provides adequate nutrition. The following are some suggestions:
1. Increase the intake of vegetables and fruits: consume more than 5 servings of vegetables and fruits every day, and choose fruits and vegetables of different colors in a diversified way to ensure the intake of various fruits and vegetables. vitamins and minerals.
2. Choose protein-rich foods: High-quality protein is essential for embryonic development. Choose protein-rich foods such as lean meats, fish, beans, nuts, and eggs.
3. Supplement folic acid: Folic acid has an important impact on fetal neural tube development. Folic acid supplementation should be started before pregnancy, with a daily intake of 400 micrograms of folic acid recommended. Folic acid can be obtained through foods (such as green leafy vegetables, legumes, yeast, etc.) or dietary supplements.
4. Control salt and sugar intake: Excessive salt and sugar intake may lead to problems such as high blood pressure and gestational diabetes. Minimize your intake of processed foods, canned foods, and foods high in sugar.
5. Supplement adequate calcium and iron: Supplementing sufficient calcium and iron before pregnancy will contribute to healthy development during pregnancy. Choose foods that contain calcium and iron, such as dairy products, legumes, whole grains, and green leafy vegetables.
6. Increase fiber intake: Dietary fiber helps prevent constipation and maintain a healthy digestive system. Increase your fiber intake by eating foods such as whole grains, vegetables, fruits, and legumes.
7. Drink enough water: Maintaining adequate fluid intake is essential for good health. It is recommended to drink enough water every day to ensure the body is fully hydrated.
In addition to paying attention to a balanced diet, you also need to avoid excessive or bad eating habits, such as overeating, eating too many high-calorie foods and fast food. Additionally, if you have specific health concerns or require additional nutritional supplements, it is best to seek the advice of a physician or nutritionist.
How to maintain good pre-pregnancy diet and health care:
Pre-pregnancy dietary health care is very important to provide adequate nutrition and health during pregnancy preparation. Here are some suggestions:
1. Balanced diet: Make sure to consume a variety of foods every day, including grains, vegetables, fruits, proteins (such as fish, poultry, beans) and healthy fats (like olive oil, nuts). Avoid excessive intake of sugar and salt.
2. Supplement folic acid: Folic acid is essential for fetal neural tube development. It is recommended to start supplementing with folic acid before pregnancy, at a dose of 400 micrograms per day. It can be obtained through vegetables, whole grains, legumes, nuts and folic acid supplements.
3. Avoid fasting: Avoid prolonged fasting, maintain stable blood sugar levels. Eat small, frequent meals and make sure each meal includes protein and carbohydrates.
4. Control caffeine intake: High caffeine intake is associated with reproductive problems and an increased risk of miscarriage. It is recommended to limit caffeine intake to less than 200 mg per day, which is equivalent to one cup of coffee.
5. Drinking water: Maintain adequate water intake, drink at least Makes 8 cups.
6. Avoid excessive weight loss: Excessive weight loss may affect the menstrual cycle and ovulation, and affect pregnancy. Maintain a proper weight and avoid extreme diets.
7. Avoid alcohol and smoking: Alcohol and tobacco are harmful to fetal development. Drinking and smoking should be avoided as much as possible before pregnancy.
