What should women eat before getting pregnant?
Preparing for pregnancy is an important stage in a woman’s life, and a reasonable diet can lay a good foundation for pregnancy. Among the hot topics in the past 10 days, the discussion on "nutrition for pregnancy preparation" has continued to rise, with many experts and mothers sharing scientific dietary advice for pregnancy preparation. The following are nutritional intake guidelines that women should focus on before preparing for pregnancy.
1. Essential nutrients before preparing for pregnancy
| Nutrients | function | food source | Recommended daily intake |
|---|---|---|---|
| folic acid | Prevent fetal neural tube defects | Spinach, broccoli, beans, citrus | 400-800 micrograms |
| iron | Prevent anemia and promote hematopoiesis | Red meat, animal liver, black sesame seeds | 20 mg |
| Calcium | Ensure fetal skeletal development | milk, cheese, tofu | 1000mg |
| Vitamin D | Promote calcium absorption | Deep sea fish, egg yolk, sunbathing | 10 micrograms |
| zinc | Improve egg quality | Oysters, nuts, lean meat | 8 mg |
2. The golden combination of diet for pregnancy preparation
According to recent nutritional research, the following three types of food combinations can significantly improve the effectiveness of pregnancy preparation:
| Breakfast pairing | Lunch pairing | Dinner Pairing |
|---|---|---|
| Whole wheat bread + avocado + eggs | Brown rice + steamed salmon + broccoli | Millet porridge + celery stir-fried beef |
| Oatmeal + blueberries + walnuts | Sweet potato + chicken stew + spinach | Multigrain steamed buns + shrimp tofu |
3. Foods to avoid
During pregnancy preparations, special attention should be paid to the intake limits of the following foods:
| food category | Potential risks | Suggestions |
|---|---|---|
| High Mercury Fish | Affects nervous system development | Avoid tuna, swordfish |
| caffeine | Reduce chances of pregnancy | ≤200mg daily |
| alcohol | causing fetal malformations | complete withdrawal |
| trans fat | Affects egg quality | Avoid fried foods |
4. Recommended recent popular pregnancy preparation recipes
According to social platform data analysis, the following 3 recipes have been the most discussed recently:
| Recipe name | main ingredients | Production points | nutritional value |
|---|---|---|---|
| Black bean and red date porridge | Black beans, red dates, glutinous rice | Soak for 6 hours in advance | Supplement iron and blood |
| Salmon and Avocado Salad | Salmon, avocado, quinoa | low temperature cooking | High-quality protein + healthy fats |
| Walnut sesame paste | Walnuts, black sesame seeds, honey | Freshly ground and eaten | Supplement vitamin E |
5. Latest suggestions from experts
According to a recent interview with obstetrics and gynecology experts, you should also pay attention to the following diet when preparing for pregnancy:
1.Prepare 3 months in advance: The egg development cycle is about 85 days. It is recommended to start nutrient storage at least 3 months in advance.
2.Diverse intake: More than 12 kinds of food should be consumed every day, more than 25 kinds per week
3.Reasonable weight gain: If your BMI is lower than 18.5, you need to gain appropriate weight; if your BMI is higher than 24, you need to control your weight.
4.Synchronous conditioning for men: Partners should simultaneously supplement zinc, selenium and other nutrients
A scientific and reasonable pregnancy preparation diet can not only increase the chance of conception, but also create a good development environment for the fetus. It is recommended that women preparing for pregnancy develop a personalized nutrition plan under the guidance of a professional physician.
check the details
check the details
en
