Recommended diet adjustment table before pregnancy:
Recommended intake of food groups (daily)
Protein 70-100 grams
Carbohydrates 250-300 grams
Fat 50-70 grams
Dietary fiber 25-35 grams
Vitamin A 700-900 micrograms
Vitamin C 75-90 mg
Vitamin D 600-800 International Units
Folic acid 400-600 micrograms
Calcium 1000-1300 mg
Iron 18-27 mg
Zinc 8-12 mg
Note:
1. Increase protein intake, you can choose fish, lean meat, poultry, beans and other foods.
2. Choose low GI (glycemic index) carbohydrates, such as Whole wheat bread, brown rice, etc.
3. Choose foods rich in healthy fats, such as fish, Nuts, olive oil, etc.
4. To increase dietary fiber intake, you can choose vegetables, fruits, Whole wheat foods, etc.
5. Eat more foods rich in vitamin A, such as carrots , tomatoes, etc.
6. Eat more foods rich in vitamin C, such as citrus Fruits, tomatoes, etc.
7. Supplementing vitamin D can be through sun exposure, eating foods rich in vitamin D (such as fatty fish, egg yolks, etc.) or supplementingVitamin D medications.
8. Supplementing folic acid can be done by eating foods rich in folic acid (such as green leafy vegetables, beans, etc.) or taking folic acid tablets.
9. Calcium supplementation can be done by eating calcium-rich foods (such as dairy products, green leafy vegetables, etc.) or taking calcium tablets.
10. Iron supplementation can be done by eating iron-rich foods (such as red meat, chicken liver, etc.) or taking iron tablets.
11. Zinc supplementation can be done by eating zinc-rich foods (such as shellfish, lean meat, etc.) or taking zinc tablets.
Please note that the above suggestions are for reference only. The specific dietary adjustment plan should be formulated based on personal physique, pre-pregnancy examination results and doctor\’s advice. Before making any changes to your diet, it\’s best to seek advice from a professional doctor or nutritionist.
Guide to dietary adjustments before pregnancy:
It is very important to adjust your diet before planning a pregnancy, because a healthy diet can provide the body with sufficient nutrients and lay a good foundation for a healthy baby. The following are some guidelines for adjusting your diet before pregnancy:
1. Eat more fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals and fiber and are very important for preparation before pregnancy. It is recommended to consume at least 5 servings of fruits and vegetables every day, including fruits and vegetables of various colors, to obtain a variety of nutrients.
2. Increase protein intake: Protein is an essential nutrient for fetal growth and development. You can choose to eat protein-rich foods such as lean meat, fish, beans, nuts, and eggs.
3. Supplement folic acid: Folic acid is a very important nutrient during pre-pregnancy preparation and early pregnancy, helping to prevent fetal neural tube defects. You can supplement folic acid by consuming foods rich in folic acid, such as green leafy vegetables, beans, nuts, cereals, etc.
4. Control caffeine intake: High caffeine intake may be associated with fertility problems. It is recommended to limit the intake of caffeinated foods and drinks such as coffee, tea, chocolate and carbonated drinks.
5. Avoid excessive salt and sugar intake: Excessive salt and sugar intake may increase the risk of high blood pressure, diabetes and other diseases. It is recommended to avoid processed foods and foods high in sugar and choose fresh ingredients for cooking.
6. Supplement vitamins and minerals: In addition to folic acid, you can also consider supplementing other vitamins and minerals, such as vitamin D, iron, calcium, etc. You can seek advice from your doctor or nutritionist and choose a suitable supplement.
7. Control weight: Being overweight or underweight may affect pregnancy, so maintain an appropriate weight. It is recommended to control weight through a balanced diet and moderate exercise.
8. Quit smoking and limit alcohol intake: Smoking and alcohol intake are associated with fertility problems and fetal development problems. Quitting smoking and limiting alcohol intake are important in preparing for pregnancy.
Please note that the above are general guidelines, and specific dietary adjustments need to be determined based on individual physical conditions and needs. It is best to consult a doctor or nutritionist before planning a pregnancy to develop a diet plan that suits you.
