People are food-oriented, and we are all very concerned about what the mother-to-be eats, so Xiaozhai is making a special issue of dietary guidance. Recommended food: 1. Folic acid: clearly can reduce the incidence of neural tube defects by 50%-70%. At the very least, you should start taking 0.4mg/day of folic acid orally one month in advance and continue until 12 weeks of pregnancy. If you have previously given birth to a fetus with neural tube defects or are taking anticonvulsant drugs (sodium valproate, carbamazepine), then adjust the amount of folic acid to 4 mg/day. And food vegetables such as spinach, kale, Swiss chard are good sources of folic acid. Raspberry foods (as well as blueberries and strawberries) are high in vitamins and collagen. Vitamin C supplementation can prevent preterm labor, while collagen is an important component of fetal membranes. 3. Yogurt: contains probiotics, which help improve immunity. 4. Oysters: are the richest food in zinc, which is essential for sexual development and maturation in both men and women. Zinc deficiency can reduce fertility in both men and women. Oysters contain up to 9.39mg of zinc per 100g of oysters, and men can satisfy their body’s need for zinc by consuming one per day. 5. Beef: Beef is rich in iron, and it would be perfect to make a plate of beef with tomatoes, because the vitamin C rich in tomatoes promotes the absorption of iron. 6. Fiber-rich foods: such as oats, beans, peas, lentils, grains, seeds, fruits and vegetables, as well as whole-grain bread, brown rice and pasta (eat at least 5 servings of fruits and vegetables a day) [2]. 7. DHA:It is not only related to the brain development of the fetus, but also to the appearance of the spermatozoa in terms of length, vitality and tail flexibility. So you can consume salmon, sardines, mussels. Remember to always cook them! 8. calcium-rich foods: skim milk, if you don’t like milk, then you can choose fish (bones), tofu, beans, kale, cauliflower, etc. And then what not to eat or eat less: 1. The problem of tobacco and alcohol need not be said again, the quality of sperm, the number of embryos are affected, so the man must not hold the pregnancy is a woman’s business, I have nothing to do with the mentality! After all, half of the DNA is from you ah! 2. raw food: whether it is raw fish or drunken shrimp, drunken crab, which parasites are really afraid to say disgusting to you, so please avoid your mouth before and during pregnancy. Some people say, “I used to eat it all, and there was no problem! But you know what? The immune system decreases and the probability of infection increases! 3. Certain fish: The FDA considers fish to be rich in mercury, and four of them contain the most mercury and are prohibited for pregnant women: swordfish, king mackerel, squareheads, and shark. Other sea fish with high mercury content are tuna/tuna, golden lionfish, marlin, and you can eat low mercury fish such as salmon and tilapia. 4. Foods containing lead are also prohibited: converter popcorn, puffed eggs (deviled/changed eggs). 5. foods infected with listseria bacteria: brie, cheese, blue cheese, hot dogs, lunch meat may cause listseria infection, pregnant women with low immunity, listseria infection can lead to miscarriage, stillbirth, and even other serious health problems. 6. Pork liver in moderation: although pork liver is rich in iron, but also contains a large amount of vitamin A. Excessive consumption has the risk of fetal malformation. 7. control caffeine intake: more than 300mg of caffeine per day may lead to miscarriage and low birth weight babies. So the American Dietetic Association recommends controlling it to 200mg or less. 200mg caffeine is roughly equivalent to: 2 large cups of instant coffee (100mg caffeine / cup) 2.5 small cups of instant coffee (75mg / cup) 2 small cups of boiled coffee (100mg / cup) 4 cups of tea (50mg / cup, black tea in the caffeine content is much higher than green tea) 5 listen to cola (40mg / listen) 2.5 listen to “functional ” drink (80mg/listen) 4 pieces (50g) of original chocolate (50mg/block). The amount of caffeine in milk chocolate is about half that of plain chocolate. In addition, because of the influence of traditional Chinese medicine, many sisters like to ask me if I can eat crab, seafood, cinnamon, lychee, hawthorn, because the elderly say that these belong to the hot ah, hair ah, cause contractions ah and so on. I tip you Oh, if you eat these will miscarry, those girls with unplanned pregnancies have to go to so much trouble to do abortion, abortion why? So as long as you are not allergic, you can eat, but the most important point during pregnancy is actually to control the amount of good food you eat a pot down will be a problem, high blood sugar, high blood cholesterol, eat more than vomit are a lot of people. The most common dietary misconceptions: 1. fruit is rich in vitamin content, many pregnant mothers like to eat fruit, but ignore the sugar in the fruit, there is a pregnant woman diagnosed with gestational diabetes, I asked her what she usually eats. She said: I am very control diet, noodles, rice, meat are eaten very little, every day mainly eat fruit, morning apple, banana, kiwi, noon watermelon, grapes, dragon fruit, evening pear, cucumber, pineapple. She said so I understand, sugar is not only starchy food, fruit is also very rich, the end of the article listed a food glycemic index, you can refer to, in fact, an apple a day during pregnancy is enough! But isn’t it recommended to eat 5 servings of fruits and vegetables every day? Very simple, cut in half! The other vitamins are added in the vegetables. Half an apple, half a banana, half a kiwi; then the next day change the variety, and the other half is left to fatten up the husband. And watermelon has a glycemic index of 72, eat a small slice is enough, do not rip open the wye to eat. 2. There is another pregnant mother is also very cute, the same question answer: I have three meals are not the same, the morning rice porridge and steamed buns, noodles at noon, the evening wonton. Are you kidding me? These are fine starchy foods, not only high glycemic index, and single nutrient content, will cause you to be very fat, but the baby is very thin. 3. Desperately eat nuts: nuts are rich in high-quality protein and unsaturated fatty acids, very important for fetal development, but also high energy nuts, so you can not eat in excess, the recommended 50-60g a day during pregnancy can be.