The diet to lose weight before pregnancy should focus on balanced nutrition and control of caloric intake. The following is an example:
Breakfast:
– Oats Porridge: Porridge made from oatmeal, with some fruits and nuts added.
– Eggs: Boiled or steamed eggs, served with vegetable salad.
– Whole wheat bread: Serve with low-fat cheese and vegetables.
Lunch:
– Grilled chicken breast: serve with a green salad or steamed vegetables.
– Purple or sweet potatoes: steamed or cooked, served with vegetables.
– Fish: steamed or pan-fried, served with grilled vegetables.
Dinner:
– Boil chicken or lean meat: serve with a green salad or steamed vegetables.
– Roasted vegetables: such as onions, carrots, broccoli, etc.
– Vegetarian staple food: such as tofu, yuba, mung beans, etc.
Additional meals:
– Fruit: Choose low-sugar fruits such as apples, oranges, grapefruits, etc.
– Nuts: Moderate amounts of nuts, such as walnuts, almonds, cashews, etc.
– Yogurt: low-fat yogurt, you can add a small amount of nuts or fruits
Drinks:
– Boiled water: Drink more water to maintain body fluid balance
– Green tea: Yes. Refreshing and metabolism-boosting effects
– Clear soups: e.g. mushrooms. Soup, chicken soup, vegetable soup, etc.
Notes:
– Control the fat and sugar intake of food and choose low-fat and low-sugar foods.
– Increase your intake of vegetables and fruits and maintain fiber in your diet content.
– Avoid excessive alcohol and caffeine intake.
– Pay attention to adequate protein intake, choose lean meat, eggs, High protein foods such as fish.
– Avoid overeating and excessive weight loss, maintain an appropriate weight and Nutrient intake.
Healthy weight loss diet plan before pregnancy :
To lose weight before pregnancy, you need to pay attention to the nutritional balance and health of your diet. The following is a healthy weight loss diet plan before pregnancy:
Breakfast:
– A bowl of oatmeal or whole wheat bread
– A serving of fruit (such as an apple, banana, or grapefruit)
– A cup of low-fat milk or soy milk
Morning snack:
– 1 serving of nuts (such as walnuts, almonds, or cashews)
Lunch:
– One grilled chicken breast or fish
– One Bowl of vegetable salad (including greens, carrots, tomatoes, etc.)
– 1 Bowl of brown rice or whole wheat noodles
Afternoon Snack:
– A cup of sugar-free yogurt or a serving of fruit strong>
Dinner:
– A portion of boiled chicken breast or fish
– A serving of vegetables (such as broccoli, spinach, or cauliflower)
– A bowl of brown rice or whole wheat bread
Evening snack:
– One cup Nonfat yogurt or a serving of fruit
Note Matters:
1. Control food intake and maintain moderate satiety Abdominal feeling, avoid excessive hunger or overeating
2. Increase. Intake of vegetables and fruits, which provide rich fiber and vitamins
3. Choose low-fat and high-protein foods, such as chicken breast, fish, beans, etc.
4. Try to reduce the intake of salt and sugar in the diet and choose natural ingredients for cooking.
5. Increase exercise and do moderate aerobic exercise every week, such as walking, swimming or jogging.
6. The diet plan is for reference only. It needs to be adjusted according to personal physique and nutritional needs. It is best to consult a professional nutritionist for advice.
