Before preparing for pregnancy, women should pay attention to their diet to ensure good health and a smooth pregnancy. Here are some suggestions:
1. Eat a balanced diet: Make sure you get enough nutrients, including protein, carbohydrates, fats, vitamins and minerals. Eat more fresh fruits, vegetables, whole grains, lean meats, fish and beans.
2. Supplement folic acid: Folic acid is a very important nutrient before and during pregnancy, helping to prevent fetal neural tube defects. It is recommended to start supplementing with folic acid before pregnancy, at least 400 micrograms per day.
3. Control your weight: Being overweight or underweight may affect pregnancy. Maintaining a healthy weight range can help improve your health during conception and pregnancy.
4. Avoid excessive alcohol and caffeine: Excessive alcohol and caffeine intake may affect conception and embryonic development. It is recommended to limit caffeine intake and avoid alcohol.
5. Avoid raw and undercooked foods: Raw and undercooked foods may contain bacteria or parasites that may pose risks to embryonic development. Make sure food is fully heated and cooked, and avoid raw meat, fish, eggs and unpasteurized dairy products.
6. Avoid eating too much fish with high mercury content: Certain fish contain high mercury content, such as shark, eel and tuna. High mercury intake may be harmful to the fetal nervous system. Choose fish with low mercury content, such as salmon, rainbow trout and cod.
7. Increase calcium and iron intake: Calcium and iron are very important for health during pregnancy. Make sure you eat enough dairy products, green leafy vegetables, and iron-rich foods like red meat, legumes, and whole grains.
8. Establish healthy eating habits: Develop good eating habits such as eating regularly, eating in moderation and avoiding overeating.
Please note that the above suggestions are for reference only. If you have special dietary needs or health problems, please consult your doctor or nutritionist for advice.
Pre-pregnancy dietary considerations:
Pre-pregnancy dietary considerations include:
1. Increase dietary fiber: Adequate dietary fiber intake can help prevent constipation and regulate blood sugar levels. It is recommended to eat more fruits, vegetables, whole grains and beans.
2. Supplement folic acid: Folic acid is an important nutrient for preventing neural tube defects, which is very important for women before pregnancy.Especially important. You can get enough folate by eating folate-rich foods, such as green leafy vegetables, beans, and eggs, or by taking folic acid supplements.
3. Control caffeine intake: High caffeine intake is associated with an increased risk of miscarriage and premature birth. It is recommended to limit the intake of coffee, tea and carbonated drinks.
4. Avoid raw and cold foods: Raw and cold foods may carry bacteria or parasites, posing potential risks to the health of pregnant women and fetuses. It is recommended to avoid foods such as sashimi, raw meat and raw eggs.
5. Control salt intake: Excessive salt intake may lead to high blood pressure and edema. It is recommended to reduce the consumption of processed foods and salty snacks and cook with less salt.
6. Eat a balanced diet: Maintaining a balanced diet helps in getting all the essential nutrients. Moderate intake of protein, healthy fats, vitamins and minerals is recommended.
7. Quit smoking and limit alcohol consumption: Smoking and alcohol abuse are associated with an increased risk of fertility problems and birth defects. It is recommended to quit smoking and limit alcohol consumption before pregnancy.
8. Maintain an appropriate weight: Being overweight or underweight may affect fertility and fetal health. It is recommended to maintain an appropriate weight range and avoid excess or deficiency.
Please note that the above suggestions are for reference only, and the specific diet should be adjusted according to personal circumstances and doctor\’s recommendations.
