(1) Remember to exercise in the sun for at least half an hour every day to get enough vitamin D. Vitamin D can promote the absorption of calcium and strengthen bones.

(2) Eat an egg every day, including yolk, to get vitamins A, D, B2 and B6.

(3) Eating half a piece of tofu, or a spoonful of sesame sauce and half a catty of vegetables can ensure the amount of calcium.

When making soybean milk, soak the beans first, so that the nutrition can be absorbed more easily.

Second, my diet is quite simple. The principle is nothing more than "combination of meat and vegetables, combination of thickness, rich vegetables, no shortage of oil and salt, and natural ingredients". The main dietary characteristics are: 1. I hardly eat cakes, biscuits, snacks and sweet drinks; 2. Eat at least half a catty of green leafy vegetables every day; 3. The proportion of polished white rice and polished white flour is low, and more than half of coarse grains and beans; 4. Rich breakfast; 5. The taste is light

Teacher Fan: I drink yogurt when I cook porridge and porridge when I fry eggs, so the fried eggs are finished in a few minutes.

? (1) Stop dieting and lose weight six months before giving birth. Dieting to lose weight will exhaust the nutrient reserves in the body and reduce the function of various organs. To be a mother-to-be, you should not only have a smooth metabolism, but also bear all the burdens of a baby-including digestion and absorption, tissue synthesis, garbage disposal, waste excretion, nutrition reserve and so on. How can a woman who is malnourished because of losing weight undertake these arduous tasks?

(2) Stay away from all kinds of drugs, including diet pills and anti-inflammatory drugs, and stop taking drugs as soon as possible. Drugs are inevitably toxic and will increase the burden on liver and kidney, but nutritional supplements such as vitamins are not included. Use pesticides and air fresheners as little as possible at home and make up as little as possible. The skin will inhale a lot of chemicals, and lipstick will even go straight into the mouth.

(3) Stay away from all kinds of bad environments, such as radiation environment, places with serious air pollution, places filled with cigarette smoke, newly renovated spaces, etc., and try to go as little as possible. After the pre-pregnancy physical examination, don't do CT and X-ray easily. In order to have a baby, future mothers should also change some bad habits, such as smoking, drinking, drinking too much coffee, staying up late and so on. If the husband smokes, at least let him smoke outside the door, don't let his wife smell the smoke, and take off the clothes stained with smoke in time.

(4) Make a physical examination for yourself to know the state of your body. In particular, couples who have never had a premarital examination must have a comprehensive examination. If one party is a hepatitis B virus carrier, as long as you contact the doctor in advance and take measures, you can avoid infecting your baby, so don't worry too much. If there are diseases that are not suitable for pregnancy or affect pregnancy safety, such as kidney disease, diabetes, hypertension, etc. You should treat and control it in time, otherwise it may bring great risks to the pregnancy process and even endanger the lives of mother and son.

(5) If malnutrition, such as anemia and zinc deficiency, is found in physical examination, you should consult a child-rearing expert and nutritionist to increase nutrition in time, and supplement nutritional preparations when necessary, and then get pregnant after the nutritional status improves. If you have gastrointestinal indigestion and malabsorption, you should also go to see a Chinese doctor or make dietary adjustments to improve in time. Otherwise, a mother with malnutrition and weak gastrointestinal function will make her children suffer a lot of grievances when they develop. The anemia rate of pregnant women in China is very high, reaching more than 30% in some areas, largely because the problems of malnutrition and digestive and absorption disorders have not been solved before pregnancy. Anemia in pregnant women will inevitably affect the development of the fetus.

(6) Even mothers with normal nutritional status are advised to supplement pregnant women's special compound nutritional preparations three months in advance, not just folic acid. This is because in the first three months of pregnancy, pregnant women often have loss of appetite, nausea and vomiting, which will consume the nutritional reserves in the body. If you fully reserve various vitamins and trace elements before pregnancy, even if you don't have enough to eat in the first trimester, the baby in the early stage of development can get the most adequate nutritional supply.

Women with iron deficiency anemia or low hemoglobin must pay attention to supplementing heme iron before pregnancy to cure anemia. Because maternal blood needs oxygen for two people during pregnancy, red blood cells are often not enough. In the third trimester of pregnancy, it is necessary to reserve the iron to be used by the newborn for six months after birth, and prepare for blood loss during childbirth. The body's demand for iron is much higher than before pregnancy, so many women with normal physical examination may also suffer from anemia during pregnancy. Such women should pay attention to eating some red beef and mutton and red animal internal organs, such as liver, heart and kidney. You should go to the hospital for treatment if necessary.

(7) Stay away from processed foods, hobby foods and greasy foods, and drink as little or no as possible, and drink less coffee, milk tea and carbonated drinks. Try not to eat fried and smoked foods because they contain carcinogens. Try to eat less highly processed foods that win by taste and mouthfeel. These foods are not only high in oil, salt and sugar, but also low in nutritional value, and contain a variety of additives, some of which also contain trans fats, which may interfere with the normal development of the fetus. Oily and rich restaurant dishes may lead to edema during pregnancy and the risk of pregnancy-induced hypertension.

(8) Improve the quality of three meals. It's a good idea to eat more fresh green leafy vegetables, which are not only rich in folic acid, but also can supplement many vitamins and minerals. It is the food that mothers who want to get pregnant need to eat more. The darker the color of green vegetables, the higher the folic acid content. Studies abroad have proved that babies born to mothers who eat more green leafy vegetables have better brain development. Eating more coarse grains can supplement more B vitamins and vitamin E, which is beneficial to pregnancy and breastfeeding. Eggs and yogurt are also good food. They contain not only protein, but also 12 vitamins. Traditionally, women with problems such as "palace cold" can often make delicious breakfast with fermented grains (sweet rice wine), eggs and red dates, eat more fermented food, appropriately increase exercise, and improve blood circulation and digestion and absorption. Anemic women can eat nuts, melon seeds and dried fruits every day to supplement iron, while taking vitamin C to promote the absorption of iron in plants.

The choice of food must be based on the principle of freshness and naturalness. If possible, try to choose organic food and green food. Guarantee half a catty of staple food every day, half of which is coarse grains; Also ensure that a catty of vegetables, half of which are green leafy vegetables; An egg a day is very important, because lecithin, vitamin B 12 and a small amount of omega-3 fatty acids in egg yolk are very helpful to the baby's intellectual development. In addition, you can eat some bean products, lean meat, fish and so on. According to your appetite, it is not greasy. Snacks are half a catty of various fruits, a cup of yogurt, a handful of fresh nuts such as walnuts and almonds. Fruits with strong colors can provide antioxidant components, omega-3 fatty acids contained in walnuts are worth supplementing, and calcium in yogurt is also valuable.

Remember not to be greasy when cooking. Stewing, cooling, steaming and ordinary cooking are all acceptable, and frying is minimized. Whether before or after pregnancy, too much fat is useless. At present, the fat intake of Chinese residents has been generally excessive, and the obesity of pregnant women has become a common phenomenon. Protein, vitamins and minerals are the targets that need to be supplemented. When cooking, it's best not to overdo it. The temperature is slightly lower. Put less salt or use low sodium salt to adapt to the light taste in advance. It is easy to edema in the third trimester and needs salt restriction. Patients with pregnancy-induced hypertension should strictly limit salt. If they get used to a low-salt diet before pregnancy, they can avoid a lot of troubles during pregnancy.

Another important thing is to reduce the pressure of "detoxification" in the body and let the liver and kidneys have a good rest, so that they can undertake important tasks after having a baby. All kinds of pickled products, bacon, sausage, salted fish, etc. Eat as little as possible, because there are trace amounts of nitrosamines carcinogens, and salty foods such as pickles and salty and sweet dishes should be eaten less to develop the habit of light taste.

(9) Exercise regularly six months before pregnancy. Aerobic exercise can improve heart and lung function and enhance muscle strength of lower limbs, which is very important for being a expectant mother. After a woman is pregnant, the heart should bear the blood supply of her mother and son, the lungs should bear the oxygen supply of two people, and the muscles and bones should also support their weight. If a person is tired after running a few steps, how can he bear more than 20 kilograms of fetus, placenta and other maternal related tissues in the future? Facts have proved that women with good physical fitness are not only more likely to get pregnant, but also have fewer dangerous situations during pregnancy and have a smoother delivery.

If you start running and climbing stairs before pregnancy, and do moderate-intensity exercise for more than half an hour four days a week, you can greatly improve your physical fitness and be a healthy and energetic expectant mother. Even during pregnancy, we should insist on doing gymnastics, walking more, exercising more, and improving the internal organs. In this way, not only the production process will be smoother, but also the body will recover faster after delivery because the muscles are tight and the body is not slack.

(10) Exposure and outdoor activities. Sunlight can bring vitamin D to the body, which can not only promote the absorption of calcium, but also improve immunity. The most troublesome thing during pregnancy is that my mother has a cold or various infections. People are very uncomfortable without taking medicine; Take the medicine, lest it affect the baby. Especially viral infection, and the risk of fetal malformation. If you start to spend more time in the sun, climb mountains and walk in the sun before pregnancy, your mother's resistance will be enhanced, and the risk of illness will be greatly reduced, which will be of great benefit to the bone health of both mother and child.

Finally, repeat the importance of regulating emotions. As we all know, emotions will affect people's digestion and absorption function, detoxification function and immunity. For expectant mothers, it also affects the baby's personality and physique, which is part of the so-called "prenatal education". Therefore, women before pregnancy must adjust their emotions, especially those who are impatient, demanding, sensitive, pessimistic and disappointed, and full of complaints. They should pay more attention to improving their emotions and turning themselves into a happy and safe woman.

In addition to the above preparations for future mothers, future fathers should also actively cooperate. Whether it is nutrition or fitness, quitting smoking and drinking or improving mood, it needs the cooperation of two couples and even other family members. I believe that as long as parents make all kinds of preparations, the arrival of a little life will bring more happiness and least regret to the whole family.

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? -Supplementing phytoestrogens and delaying the onset of menopause. Among the three meals, bean products such as tofu, dried tofu, bean skin and yuba are also important sources of soybean isoflavones.

-Supplementing enough antioxidants to prevent skin and body tissues from aging. Green leafy vegetables and orange vegetables are rich in carotene, tomatoes and watermelons are rich in lycopene, purple rice, black rice, red beans, black beans, grapes and blueberries are rich in anthocyanins, foods such as hawthorn, jujube, eggplant and citrus are rich in flavonoids, and nuts and coarse grains are rich in vitamin E.

-make up enough calcium and keep a tall and straight posture. Yogurt, milk and cheese are the best sources of dietary calcium. -supplement iron and zinc to ensure rosy complexion. -Take enough vitamins. -make up enough dietary fiber and remove toxic waste in time. -Make up enough protein to repair body tissue in time. ? Make up enough exercise, control the total calories of food, and maintain a healthy weight.