It is very important to supplement a healthy diet before pregnancy. Here are some suggestions:
1. Protein: Make sure you consume enough protein, including fish, poultry, beans, nuts and tofu.
2. Leafy green vegetables: rich in folic acid, iron and other important nutrients, such as spinach, kale, kale, etc.
3. Fruits: Eat a variety of fruits to get rich vitamins, Minerals and fiber.
4. Whole grains: Choose whole grains such as whole wheat bread, brown rice, oats, etc. to get more fiber and important nutrients.
5. Low-fat dairy products: Choose low-fat dairy products such as milk, yogurt and cheese to get calcium and vitamin D.
6. Nuts and seeds: Rich in healthy fats, protein and fiber, such as walnuts, almonds, flaxseeds and sunflower seeds.
7. Healthy fats: Consume healthy fats in moderation, such as olive oil , fish oil and nut oil, etc.
It is also recommended to avoid or limit excessive intake of caffeine, sugar, processed foods and foods high in salt. It\’s best to consult a doctor or professional nutritionist before pregnancy to understand your individual nutritional needs and diet plan.
Prepare for pregnancy: A guide to adjusting your diet before pregnancy:
Pregnancy preparation is an important stage in preparing for the arrival of new life. Good dietary adjustments can lay the foundation for pre-pregnancy health. The following is a guide to adjusting your diet in preparation for pregnancy:
1. Eat a balanced diet: Make sure you consume a variety of nutrients, including carbohydrates, proteins, fats, vitamins and minerals. Eat more whole grains, vegetables, fruits, nuts, and healthy protein sources like chicken, fish, and legumes.
2. Supplement folic acid: Folic acid is a key nutrient from before pregnancy to pregnancy and can prevent fetal neural tube defects. During pregnancy preparation, it is recommended to consume 400-800 micrograms of folic acid every day. can be obtained through foods (such as green leafy vegetables, beansclasses and grains) or folic acid supplements to get enough folic acid.
3. Control caffeine intake: High caffeine intake is associated with fertility problems. While preparing for pregnancy, it is recommended to limit caffeine intake to less than 200 milligrams per day (equivalent to an 8-ounce cup of coffee).
4. Avoid excessive weight loss: Excessive weight loss may have a negative impact on fertility. Maintain an appropriate weight and stay healthy through a healthy diet and exercise.
5. Control your drinking: Heavy drinking has been linked to fertility problems. While preparing for pregnancy, women are advised to avoid drinking alcohol, and men should also try to limit the amount of alcohol they drink.
6. Avoid overexposure to pollutants and harmful substances: Try to avoid exposure to harmful chemicals and pollutants, such as tobacco smoke, toxic chemicals, and heavy metals.
7. Increase your fruit and vegetable intake: Fruits and vegetables are rich in antioxidants and fiber, which can help improve reproductive health. Eat a variety of fruits and vegetables in a variety of colors to ensure you\’re getting a variety of nutrients.
8. Regular eating and drinking: Maintain regular eating and drinking habits and avoid overeating or insufficient drinking.
9. Healthy fat intake: Choose healthy fat sources such as olive oil, nuts, fish and avocados. Avoid eating too much saturated fat and trans fat.
10. Increase exercise: Moderate exercise can improve physical health and fertility. Choose an exercise method that suits you and maintain a moderate amount of exercise.
During pregnancy preparation, dietary adjustment is only part of it. Good living habits and mental state must also be maintained. If you are planning to become pregnant, seek advice from your doctor or nutritionist to ensure your diet and lifestyle are healthy for pregnancy.
