Instructions for pre-pregnancy diet are as follows:
1. Balanced diet: Maintaining a balanced diet is an important part of pre-pregnancy. Make sure you are getting enough protein, carbohydrates, fats, vitamins and minerals.
2. Supplement folic acid: Folic acid is a very important nutrient during pre-pregnancy and can prevent neural tube defects. It is recommended to start supplementing with folic acid 3 months before pregnancy, with a daily intake of 400 micrograms.
3. Control caffeine intake: High caffeine intake is associated with an increased risk of infertility, miscarriage, and premature birth. It is recommended to limit the amount of caffeine consumed per day, preferably no more than 200 mg.
4. Avoid alcohol and tobacco: Alcohol and tobacco have negative effects on pre-pregnancy health and the development of a healthy fetus. It is recommended to avoid alcohol and smoking altogether.
5. Control your weight: Being overweight or underweight may affect pregnancy. Maintaining a healthy weight can improve your chances of conceiving.
6. Increase nutrient intake: Increasing your intake of foods rich in iron, calcium, vitamin D and other important nutrients can help increase your chances of conception.
7. Avoid raw and semi-raw foods: Raw and semi-raw foods may contain bacteria and parasites, which may cause harm to pregnant women and fetuses.
8. Reduce the intake of processed foods: Processed foods usually contain high salt, sugar and fat, which are not good for pre-pregnancy health.
9. Establish a regular eating plan: Establishing a regular eating plan can help maintain good health and stabilize weight.
10. Eat a diverse diet: Consuming a variety of foods ensures access to a variety of nutrients, improving physical health and the chance of a healthy fetus.
Eating points you must know before preparing for pregnancy:
Dietary points before pregnancy are very important for a healthy mother and baby. Here are some must-know dietary points:
1. Healthy diet: Ensure a balanced intake of nutrients, including protein, carbohydrates, fats , vitamins and minerals. Eat more fresh fruits, vegetables, whole grains, lean meats, fish, legumes and low-fat dairy products.
2. Folic acid: Take in more folic acid, which is very important for the development of the fetal neural tube. Folate can be obtained through foods (such as dark green vegetables, legumes, nuts, and whole grains) or through folate supplements.
3. Iron: Blood supply increases during pregnancy, requiring more iron to produce hemoglobin. Foods such as lean meats, eggs, legumes, nuts, whole grains, and dark green vegetables are rich in iron.
4. Calcium: Maintains healthy bone and tooth development, while supporting the normal growth of the fetus. Eat calcium-rich foods such as low-fat dairy products, legumes, nuts and fish.
5. Avoid raw and undercooked foods: During pregnancy, avoid eating raw meat, fish, raw eggs, raw cheese, etc. to reduce infection by bacteria or parasites in the food risks of.
6. Avoid alcohol and caffeine: Both alcohol and caffeine may have negative effects on fetal development. It\’s best to avoid alcohol and limit caffeine intake.
7. Drink more water: Maintaining adequate water intake will help maintain the normal functions of the body and prevent problems such as constipation.
8. Pay attention to fish intake: Some fish contain high amounts of mercury, which is detrimental to the development of the fetal nervous system. Avoid fish that are high on the food chain, such as sharks, swordfish and whales.
In addition to the above points, it is best to seek advice from a doctor or professional nutritionist before pregnancy to ensure an individualized diet plan.
