The purpose of recording pre-pregnancy diet and exercise time is to ensure physical health before pregnancy and prepare for pregnancy. Here is a possible diet record and exercise schedule:
Food record:
Breakfast: whole wheat bread, eggs, milk, fruit
Lunch: Grilled chicken breast, vegetable salad, brown rice
Dinner: fish, vegetable fried rice, tofu soup
Snacks: nuts, yogurt, fruits
Drinking water: at least 8 glasses of water a day
Exercise time:
Aim for at least 150 minutes a week of moderate-intensity aerobic exercise, such as brisk walking, swimming, or biking.
Strength training twice a week, such as lifting dumbbells or doing gymnastics .
Perform light stretching, such as yoga or Pilates, every day.
Please remember that when doing any diet and exercise planBefore planning, it is best to seek advice from your doctor or professional nutritionist to ensure it is suitable for your individual circumstances and health status.
Diet and exercise records during pregnancy preparation:
Diet and exercise records during pregnancy preparation are very important for couples preparing for pregnancy. The following are some basic points of diet and exercise records during pregnancy preparation:
Diet Notes:
1. Healthy diet: Make sure your diet contains adequate nutrients, especially protein, vitamins and minerals. Eat more healthy foods like vegetables, fruits, whole grains and low-fat dairy products.
2. Quit smoking and drinking: Avoid smoking and drinking. Tobacco and alcohol can have a negative impact on the reproductive system.
3. Control caffeine intake: Excessive caffeine intake may affect fertility. It is recommended that caffeine intake not exceed 200 mg per day.
4. Supplement folic acid: Women should start supplementing folic acid while preparing for pregnancy to help prevent neural tube defects. It is recommended to consume 400 to 800 micrograms of folic acid daily.
Sports record:
1. Moderate exercise: Moderate exercise is very important during pregnancy preparation. You can choose an exercise method that suits you, such as walking, swimming, yoga, etc. Get at least 150 minutes of aerobic exercise each week.
2. Avoid strenuous exercise: Avoid too strenuous exercise, especially exercise that puts pressure on the abdomen. Avoid long-term high-intensity exercise to avoid effects on the reproductive system.
3. Maintain a healthy weight: Maintaining a healthy weight is very important when preparing for pregnancy. Being too underweight or overweight can have a negative impact on fertility. Maintaining a proper weight can help improve fertility.
The above are some basic points of diet and exercise records during pregnancy preparation. The most important thing is to maintain a healthy lifestyle and ensure your body is in optimal condition to improve your chances of getting pregnant. If you have other special conditions or diseases, it is recommended to seek advice from a doctor or professional.
