What should you eat before preparing for pregnancy? Get ready for a new life!
1. Supplementing folic acid
You should start supplementing with folic acid before preparing for pregnancy. Folic acid is a B vitamin that is important for fetal neural tube development. The recommended daily intake of folic acid is 400 micrograms, which can be obtained through food or supplements. Rich food sources of folate include green leafy vegetables, legumes, nuts and grains.
2. Ingest enough high-quality protein
When preparing for pregnancy, consuming enough high-quality protein is very important for the development of the embryo and the health of the mother. High-quality protein can be obtained from poultry, fish, beans, eggs, and dairy products. It is recommended to consume approximately 50 grams of protein per day, which can be adjusted appropriately based on individual weight and activity level.
3. Increase iron-rich foods
During pregnancy preparation, women need to supplement additional iron because the total blood volume will increase after pregnancy. Iron is an important component in the synthesis of hemoglobin and helps transport oxygen to fetal and maternal tissues. Iron-rich foods include lean meats, chicken livers, fish, beans, green leafy vegetables and whole grains.
4. Increase calcium-rich foods
Be sure to consume enough calcium before preparing for pregnancy to maintain bone health. Calcium demand increases during pregnancy. If calcium reserves are insufficient before pregnancy, it may lead to calcium deficiency during pregnancy. Foods rich in calcium include milk, yogurt, cheese, tofu, green leafy vegetables, etc.
5. Eat foods rich in antioxidants
Before preparing for pregnancy, you should increase your intake of antioxidant-rich foods to protect eggs and sperm from free radical damage. Antioxidant-rich foods include a variety of fruits (such as blueberries, strawberries, kiwi) and vegetables (such as carrots, spinach, broccoli).
6. Limit caffeine intake
Caffeine intake should be limited before trying to conceive. Caffeine can affect conception and embryonic development. It is recommended that you consume no more than 200 milligrams of caffeine per day, which is equivalent to one cup of coffee or two cups of tea. Also, be aware of the caffeine content hidden in chocolate, soft drinks, and energy drinks.
7. Maintain a healthy weight
Maintain a healthy weight before trying to conceive. Being overweight or underweight can affect fertility. A healthy diet and moderate exercise help maintain a healthy weight. If there is obesity or malnutrition, it is recommended to consult a doctor or nutritionist for guidance before preparing for pregnancy.
Summary:
Before preparing for pregnancy, you should focus on supplementing folic acid, consuming enough high-quality protein, increasing foods rich in iron and calcium, consuming foods rich in antioxidants, limiting caffeine intake, and maintaining a healthy weight. These measures can help improve pregnancy rates and healthy embryo development, preparing for a new life. Remember, it\’s important to maintain a good diet and a healthy lifestyle while trying to conceive.
