The key points of a nutritious diet before pregnancy are as follows:
1. Balanced diet: Make sure to consume a variety of foods, including vegetables, fruits, whole grains, protein (meat, fish, beans, etc.), healthy fats (nuts, olive oil, etc.), etc. Try to choose fresh, natural foods and avoid too many processed foods and foods high in sugar and fat.
2. Supplement folic acid: Folic acid is an important nutrient before pregnancy and can prevent fetal neural tube defects. It is recommended to start supplementing with folic acid before pregnancy, with a daily intake of 400-800 micrograms of folic acid, which can be obtained through food or supplements.
3. Control weight and healthy BMI: Maintaining an appropriate weight and a healthy body mass index (BMI) can help increase pregnancy rates and reduce the risk of pregnancy complications. . Being too underweight or overweight may affect fertility and pregnancy health, so weight needs to be controlled through a reasonable diet and moderate exercise.
In addition, you should avoid alcohol and smoking, limit caffeine intake, ensure adequate water intake, avoid or reduce exposure to harmful substances and environmental pollution, etc. It is best to consult a doctor or professional before pregnancy to develop a nutritional plan that suits you.
Three essential nutrients in pre-pregnancy diet:
The three essential nutrients in a pre-pregnancy diet are:
1. Protein: Protein is one of the essential nutrients in the pre-pregnancy diet. It is the basic building block of body tissue and is essential for the development and growth of the fetus. Before pregnancy, make sure you eat enough protein, including lean meats, fish, poultry, beans, and nuts.
2. Folic acid: Folic acid is a member of the B vitamin group and is essential for the development of the fetal neural tube. Adequate folic acid intake before pregnancy may reduce the risk of neural tube defects in the fetus. Foods rich in folate include green leafy vegetables (such as spinach, kale), beans, eggs, and grains.
3. Calcium: Calcium is an essential nutrient for maintaining bone health and is especially important during the pre-pregnancy period. Adequate calcium intake can help fetal bone development and maintain maternal bone health. Before pregnancy, make sure you consume calcium-rich foods such as dairy products, fish, beans, and nuts.
In addition to the above three major nutrientsFactors, the pre-pregnancy diet should also pay attention to the balanced intake of other nutrients, such as vitamin D, iron, zinc, vitamin C, etc., to meet the nutritional needs of the mother and fetus. It\’s best to consult a doctor or nutritionist before pregnancy to develop a diet plan that suits your individual circumstances.
