Dear expectant mothers, the joy of pregnancy is coming, and the nutritional preparation before pregnancy is the most important. Just like watering and fertilizing saplings, pre-pregnancy nutrition lays a solid foundation for the healthy growth of expectant mothers and babies. Below, please follow our nutrition journey and shoot the first shot for the baby's winner's journey!
Folic acid: whether folic acid intake before pregnancy is sufficient or not directly affects the development of fetal nervous system. Come and unlock the rich source of folic acid:
Dark green vegetables: spinach, broccoli, cabbage.
Fruits: bananas, raspberries and citrus fruits.
Beans: lentils, black beans and kidney beans.
Iron: Iron deficiency is a common problem for expectant mothers during pregnancy. To avoid anemia, don't forget these iron-containing experts:
Red meat: beef, pork and mutton.
Shellfish: oysters, clams, and clams.
Bean products: bean curd, soybean milk and edamame.
Calcium: Calcium is the cornerstone of building a baby's strong bones. The following foods should not be missed:
Dairy products: milk, yogurt and cheese.
Green leafy vegetables: Chinese cabbage, Chinese kale and rape.
Bean products: bean curd, soybean milk and edamame.
Protein: Adequate intake of protein before pregnancy can meet the needs of baby's growth and development;
Lean meat: chicken, fish and beef.
Beans: lentils, black beans and kidney beans.
Eggs: One egg a day is nutritious and timely rain.
Whole grains: rich in dietary fiber and B vitamins, providing you with endless energy;
Brown rice: rich in aroma and nutrition.
Oats: delicate, soft and full.
Corn: Delicious and delicious, with a lot of dietary fiber.
Low-fat dairy products: always pay attention to fat intake before pregnancy. The following low-fat dairy products can not only ensure calcium intake, but also avoid excessive fat accumulation:
Skim milk: light and without burden, with no bad nutrition.
Low-fat yogurt: sweet and sour, guardian of intestinal health
Low-fat cheese: mellow taste and double nutrition.
In addition to the intake of the above nutrients, expectant mothers also need to ensure adequate calories and water. It is recommended to consume 2000-2500 kilocalories and drink 8- 10 glass of water every day. Proper exercise is also a plus item for pre-pregnancy preparation. Doing at least 150 minutes of moderate-intensity exercise every week helps to keep healthy.
Tips:
Nutritional preparation before pregnancy should start 3 months before conception, so that nutrients can be fully accumulated in the body.
Diversified diet and balanced intake of various nutrients.
If you have special nutritional needs or disease problems, please consult a professional dietitian or doctor.
Prospective fathers should also pay attention to nutritional supplements and provide high-quality tadpoles for their babies.
Expectant mothers, let pre-pregnancy nutrition be your first gift to your baby. These nutritious foods can not only nourish your body, but also protect your baby's healthy growth. Let's embark on a wonderful journey together, let the little baby win at the starting line and open a bright chapter in life!