Pre-pregnancy diet recommendation table
Pre-pregnancy diet is crucial to women’s health and embryonic development. A reasonable diet can provide adequate nutrition, enhance physical fitness, prevent pregnancy diseases, and lay a good foundation for the baby\’s health. The following is a recommended table of pre-pregnancy diet combinations that conforms to human methods to help women better plan their diet.
1. Cereal foods:
It is recommended to consume 5-7 servings of cereal foods every day, including whole wheat bread, brown rice, oats, etc. These foods are rich in complex carbohydrates, dietary fiber and B vitamins, which help provide energy and promote digestion.
2. Protein source:
It is recommended to consume 2-3 servings of protein sources per day, such as fish, lean meat, beans, nuts and eggs. These foods are rich in high-quality protein, essential amino acids and unsaturated fatty acids, which help the development of your baby\’s brain and nervous system.
3. Abundant vegetables and fruits:
It is recommended to consume 5-7 servings of vegetables and fruits every day. A variety of colorful vegetables and fruits are rich in vitamins, minerals and antioxidants, which can help boost immunity and prevent anemia and digestive problems.
4. High-calcium foods:
It is recommended to consume 2-3 servings of high-calcium foods every day, such as milk, yogurt, soy milk, tofu, etc. These foods are rich in calcium, vitamin D and protein, which help your baby\’s bones and teeth develop.
5. Supplement folic acid:
Before pregnancy and early pregnancy, women need to supplement folic acid. Recommended daily intake of 400-600 micrograms of folic acid can be obtained through vegetables, fruits, whole grain foods and folic acid supplements. Folic acid plays an important role in preventing neural tube defects.
Before pregnancy, women should also pay attention to avoid or limit the intake of the following foods and drinks ：
– High-salt foods: Excessive salt intake may lead to high Blood pressure and edema.
– Coffee and tea: Excessive caffeine intake may increase miscarriage and risk of premature birth.
– Raw meat and fish: These foods may carry bacteria and parasites, increasing the risk of food poisoning and infection.
– Alcohol and Tobacco: These substances have extremely negative effects on the development of the embryo and baby and should be completely avoided.
Through a reasonable diet, women can lay a good foundation for pre-pregnancy health while providing necessary nutrients for the health and development of the baby. When developing a diet plan, it is recommended to consult a doctor or professional nutritionist to ensure that each person\’s individual differences and special needs are taken into account. Remember, a healthy pre-pregnancy diet is an ongoing process that needs to be adhered to and adjusted with the different stages of pregnancy.
If you are preparing for pregnancy, a picture of dietary recommendations is worth a thousand words!
Pregnancy is a beautiful moment that every woman looks forward to. Dietary matching is crucial to the health of pregnant women and fetuses. The picture below will give you a detailed introduction to a reasonable diet, so that you can spend a healthy and happy time during pregnancy preparation and pregnancy.
Carbohydrates are the body’s source of energy, but choose carbohydrates from whole grains, cereals and vegetables. These foods are rich in fiber, vitamins and minerals and are important for fetal development. At the same time, protein-rich foods such as lean meat, fish, eggs and beans should also be consumed in moderation. Proteins are the building blocks needed for fetal cells to divide and grow.
Vegetables and fruits are essential foods during pregnancy. They are rich in antioxidants, vitamins and minerals that help boost immunity, prevent infections and maintain good health. Especially dark vegetables and fruits such as spinach, carrots, blueberries and strawberriesBerries, they contain more nutrients.
It is also very important to get enough calcium and iron. Calcium is a key nutrient needed for fetal bone development and can be obtained through the consumption of dairy products, tofu and nuts. Iron is responsible for carrying oxygen to your baby\’s blood, so choose iron-rich foods such as red meat, chicken, fish, and green leafy vegetables.
Also avoid foods high in sugar, salt and fat, such as candies, potato chips and fried foods. These foods can increase the risk of high blood pressure, gestational diabetes and obesity in pregnant women, and are also detrimental to the health of the fetus.
Dietary variety is also crucial. Try to eat a variety of foods of different colors to ensure you get a variety of vitamins and minerals. Eating small, frequent meals on a regular basis can help reduce the symptoms of nausea and heartburn during pregnancy.
When you are preparing to become pregnant, a reasonable diet is crucial to the health of you and your baby. Remember the chart below, which will guide you in choosing foods suitable for pregnancy and help you have a healthy and happy pregnancy. Good luck with your pregnancy!
