Pregnancy preparation is a very important stage. For couples who want to become pregnant, diet is a part of the pregnancy preparation process that cannot be ignored. Correct eating habits can provide necessary nutrients for pregnancy preparation and increase the chance of conception. So what should you eat to prepare for pregnancy? Let’s find out together!
1. Balanced diet
During the pregnancy preparation period, a reasonable diet is crucial to the health of both women and men. It is recommended to consume appropriate amounts of protein, carbohydrates, fats, vitamins and minerals every day to maintain a balanced nutritional intake. Eat more fresh vegetables and fruits, whole grains, high-quality protein sources (such as eggs, fish, beans, etc.), and avoid too much sugar and high-fat foods.
2. Supplement folic acid
Folic acid is especially important during pregnancy preparation as it helps prevent neural tube defects in the fetus. Women should start taking folic acid supplements three months before trying to conceive, and it is recommended to consume 400 micrograms of folic acid every day. Folate is found primarily in green leafy vegetables, legumes, nuts and whole grains and can be taken through food or as a folate supplement.
3. Eat more foods rich in vitamin C
Vitamin C can improve women’s ovulation quality and increase the chance of pregnancy. It is recommended to consume more foods rich in vitamin C, such as citrus fruits (oranges, lemons, grapefruits, etc.), strawberries, red peppers, etc. At the same time, men can also improve sperm quality by consuming foods rich in vitamin C, such as kiwi fruit, oranges, etc.
4. Control caffeine intake
Excessive caffeine intake may affect pregnancy. Research shows that consuming more than 300 milligrams of caffeine per day can increase the time it takes to get pregnant. Therefore, women are advised to reduce their coffee and tea intake and be careful about caffeinated chocolate and soft drinks.
5. Avoid raw and cold food
Cold and raw food possibleIt increases the risk of infection, which is detrimental to pregnancy preparation. It is recommended to avoid raw and cold foods such as raw meat, sashimi, and raw egg yolks, and ensure that the food is thoroughly cooked or heated.
6. Control drinking
Alcohol consumption can affect male and female fertility. Heavy drinking may lead to a decrease in sperm quality in men, and drinking in women may interfere with ovulation and ovarian function. Therefore, it is best to avoid drinking alcohol while preparing for pregnancy to keep your body in top condition.
7. Maintain moderate exercise
Moderate exercise helps maintain physical health and promotes blood circulation and metabolism. During pregnancy preparation, women can choose some low-intensity exercises that suit them, such as walking, yoga, swimming, etc. Men can also improve sperm quality through moderate exercise.
To sum up, the diet during pregnancy preparation should be balanced and focus on nutritional intake, including supplementing with folic acid, consuming foods rich in vitamin C, and controlling the intake of caffeine and alcohol. Eat enough, avoid cold and raw foods, and maintain moderate exercise. These dietary tips can help couples prepare for a successful pregnancy. Remember, preparing for pregnancy is not only a matter for women, men also need to pay attention to their diet and living habits. I wish all the couples who are planning to have a baby go smoothly!
