Diets and taboos in the first three months of pregnancy
The first three months of pregnancy, also known as the pre-pregnancy preparation period, is an important stage for couples preparing for pregnancy to optimize their physical condition and prepare for the healthy development of their future baby. During this critical period, correct eating habits play a vital role in the success of pregnancy and the health of your baby. Let’s take a look at what to eat and what not to eat in the first three months of pregnancy.
Suitable diet:
1. Balanced nutrition: During pregnancy preparation, a woman’s body needs adequate nutrition to prepare for future pregnancy. Eat more foods rich in protein, vitamins, minerals and dietary fiber, such as fish, lean meat, beans, whole grains, vegetables and fruits.
2. Supplement folic acid: Folic acid is an important nutrient for preventing fetal neural tube defects. Supplementing folic acid during the first three months of pregnancy can effectively reduce the risk of neural tube defects. Foods rich in folic acid include green leafy vegetables (such as spinach, rapeseed), eggs, beans and nuts.
3. Intake more dietary fiber: Dietary fiber helps maintain the normal function of the digestive system, prevent constipation and detoxify. It is recommended to eat more whole grains, vegetables and fruits, such as oats, sweet potatoes, celery, carrots, apples, etc.
4. Consume healthy fats in moderation: Consuming healthy fats in moderation helps maintain normal hormone levels in the body. Choose foods rich in unsaturated fatty acids such as vegetable oils (such as olive oil, flaxseed oil), nuts and fish.
5. Drink enough water: Maintaining adequate fluid intake is crucial to maintaining normal body functions and metabolism. It is recommended to drink 8 to 10 glasses of water every day, and you can also drink clear soup, tea and fresh juice in moderation.
Food and drink to avoid:
1. Drinking and smoking: Drinking and smoking will bring great risks to pregnancy preparation and fetal health. Therefore, alcohol and tobacco should be completely abstained from during the first three months of pregnancy and throughout pregnancy.
2. Caffeine: High caffeine intake is associated with reduced fertility and an increased risk of miscarriage. Therefore, you should try to limit your intake of coffee, tea, and caffeinated beverages during the first three months of pregnancy.
3. High-sugar foods: High-sugar foods can cause blood sugar fluctuations and weight gain, increasing the risk of gestational diabetes and fetal congenital malformations. High-sugar foods such as candies, desserts, and drinks should be avoided as much as possible.
4. Highly processed foods: Highly processed foods often contain trans fatty acids, high salt and sugar, which are bad for health. Processed foods such as canned foods, fast foods and pastries should be avoided as much as possible.
5. Raw and cold food: Raw and cold food can easily breed bacteria, increasing the risk of food poisoning and infection. Raw and cold foods such as raw meat, fish, raw eggs and uncooked lettuce should be avoided.
In summary, diet in the first three months of pregnancy is crucial to preparation for pregnancy and the healthy development of your baby. Appropriate intake of balanced nutrition, supplementation of folic acid, intake of more dietary fiber, moderate intake of healthy fats, and maintaining adequate water intake are all principles of a suitable diet. At the same time, avoid alcohol, tobacco, caffeine, high-sugar foods, a large amount of processed foods, and raw and cold foods. Through correct eating habits, we can lay a solid foundation for the health of couples preparing for pregnancy and the development of their future babies.
Dietary principles that should be followed in the first three months of pregnancy
Pregnancy is an important moment in every woman\’s life, especially the first three months of pregnancy, which is crucial for the healthy development of mother and fetus. At this stage, reasonable dietary principles play a vital role in the physical health of pregnant women and the growth of the fetus. Here are some dietary principles to follow during the first trimester of pregnancy.
1. Balanced diet
The diet during the first three months of pregnancy should be balanced and include the five major nutrients: carbohydrates, proteins, fats, vitamins and minerals. A reasonable dietary structure helps provide various nutrients needed by the body and promotes the healthy development of the fetus.
2. Take in more folic acid
Folic acid is one of the important nutrients that pregnant women especially need during the first three months of pregnancy. Adequate folic acid intake can help prevent fetal neural tube defects, such as spina bifida and cerebrospinal canal insufficiency. It is recommended to start increasing folic acid intake before pregnancy, including eating foods rich in folic acid, such as green leafy vegetables, beans and grains, and supplementing folic acid tablets under the guidance of a doctor.
3. Control caffeine intake
Caffeine is a psychoactive substance.Consuming too much may have negative effects on fetal health. Therefore, caffeine intake should be controlled during the first three months of pregnancy. It is recommended that you consume no more than 200 mg of caffeine per day, which is equivalent to the intake of a cup of coffee.
4. Avoid eating raw meat and fish
Raw meat and fish may carry harmful bacteria or parasites, posing a threat to the health of pregnant women and fetuses. During the first three months of pregnancy, you should avoid eating raw meat and fish, including sashimi, oysters, and raw abalone. When eating meat and fish, make sure it is cooked thoroughly to kill any harmful bacteria that may be present.
5. Eat more fiber-rich foods
Fiber-rich foods can help prevent constipation and digestive problems while helping to control weight. You can increase your fiber intake by eating more fruits, vegetables and whole grains during the first three months of pregnancy.
6. Control salt intake
Excessive salt intake may lead to problems such as edema and high blood pressure, which are harmful to pregnant women and fetuses. Therefore, salt intake should be controlled during the first three months of pregnancy and excessive consumption of processed and salty foods should be avoided.
The first three months of pregnancy are a critical stage for the healthy development of pregnant women and fetuses. By eating a balanced diet, taking more folic acid, controlling caffeine intake, avoiding raw meat and fish, eating more fiber-rich foods, and controlling salt intake, you can provide a good growth environment for the fetus and protect the mother and fetus. of health. During the first three months of pregnancy, pregnant women should pay special attention to their eating habits and follow these dietary principles to ensure the health of their body and fetus.
