Diets before, during and after pregnancy should include the following nutrients:
1. Protein: Eat protein-rich foods such as lean meat, fish, poultry, beans, nuts and dairy products.
2. Carbohydrates: Choose fiber-rich foods such as whole-wheat bread, brown rice, whole-wheat flour, oats, vegetables and fruits, while limiting the intake of high-sugar foods. .
3. Fat: Choose healthy fat sources such as olive oil, fish oil, nuts and avocados, while limiting saturated fat intake.
4. Calcium and iron: Eat foods rich in calcium and iron, such as dairy products, beans, green leafy vegetables, red meat and fish.
5. Folic acid: Eating foods rich in folic acid, such as green leafy vegetables, beans, oranges and cereal products, can prevent fetal neural tube defects.
6. Vitamins: Eat more foods rich in vitamins, such as fruits , vegetables, whole grains and dairy products, etc.
7. Moisture: maintain adequate Water intake, drink enough water every day to maintain the body\’s water balance.
In addition, you also need to pay attention to the following diet Things to note:
– Avoid raw and uncooked food Cook food to prevent bacterial infection in food.
– Avoid alcohol and tobacco, as well as caffeine and other stimulants Excessive intake of beverages.
– Control salt intake to prevent waterswelling and high blood pressure.
– Spread your meals over multiple meals to avoid over-fullness and indigestion.
– Eat a balanced diet to maintain appropriate weight gain.
– If necessary, consult a doctor or nutritionist for advice and formulate Personally appropriate meal plan.
Dietary Guidelines During Pregnancy:
The Dietary Guidelines During Pregnancy are dietary recommendations formulated to ensure the health of pregnant women and fetuses. Here are some common dietary guidelines during pregnancy:
1. A varied diet: Make sure to eat a variety of foods, including vegetables, fruits, whole grains, proteins (such as fish, meat, beans), dairy products, etc. to obtain a variety of nutrients.
2. Supplement folic acid: Folic acid is an important nutrient for preventing fetal neural tube defects. Pregnant women should start taking folic acid supplements before pregnancy and continue supplementing during pregnancy.
3. Weight control: Pregnant women need to gain appropriate weight, but being overweight or thin will increase the health risks of the mother and fetus. Consult your doctor regularly to learn about appropriate weight gain ranges.
4. Avoid raw food: Raw food may carry bacteria and parasites, posing risks to the health of pregnant women and fetuses. Avoid raw meat, fish and uncooked eggs.
5. Avoid excessive caffeine: Excessive caffeine intake may increase the risk of miscarriage and premature birth. Limit coffee, tea, and caffeinated beverages.
6. Avoid alcohol and tobacco: Alcohol and tobacco are harmful to fetal development. Pregnant women should completely avoid drinking alcohol and smoking.
7. Avoid high-mercury fish: High-mercury fish may have adverse effects on the fetal nervous system. Avoid eating large deep-sea fish, such as sharks, tuna, etc.
8. Pay attention to food safety: avoid raw food and insufficiently cooked food, try to choose fresh ingredients, and pay attention to the cleaning and storage of food.
9. Supplement vitamins and mineralsSubstances: Pregnant women may need additional supplements of nutrients such as iron, calcium, and vitamin D. According to the doctor\’s advice, supplement relevant nutritional products appropriately.
10. Properly distribute meals: Pregnant women should eat in multiple portions to avoid overeating. Maintaining a proper eating rhythm helps digestion and absorption.
It is important that pregnant women develop their own diet plan based on their personal circumstances and the advice of their doctor. Everyone\’s health and nutritional needs are different, so it\’s important to consult a doctor.
