Many young women of childbearing age want to have a healthy and intelligent baby after marriage, and in order to reduce birth defects and improve the quality of fertility, a proper diet and balanced nutrition for both spouses is the material basis necessary for a successful pregnancy. Before planning a pregnancy, women of childbearing age should receive special dietary and healthy lifestyle guidance to adjust their nutrition, health status and lifestyle habits to make them as optimal as possible to facilitate a successful pregnancy. The nutritional composition of various foods is not identical. Except for breast milk, no natural food can provide all the necessary nutrients for the human body. A balanced daily diet for women of childbearing age must be composed of a variety of foods to meet the needs of the human body, thus providing reasonable nutrition and promoting health, and therefore advocating a wide variety of foods for this population. The variety of foods mentioned here should include cereals and potatoes, animal foods, legumes and their products, vegetables and fruits, and pure caloric foods. In the diet of women of childbearing age, cereals should account for the main body, in addition to pay attention to the coarse and fine mix, often eat some coarse grains, mixed grains, etc.. Rice and wheat should not be milled too finely, otherwise the vitamins, minerals and other nutrients contained in the surface layer of the grain will be lost, and this will affect health for a long time. Chinese residents balanced diet pagoda recommended that young women of childbearing age daily intake of cereals, potatoes and beans a total of 250 to 400 grams is appropriate. Second, eat more vegetables and fruits and potatoes Vegetables and fruits are rich in vitamins, minerals and dietary fiber. The vitamin content of dark vegetables such as red, yellow and green exceeds that of light-colored vegetables and fruits in general, and these foods are the main sources of carotene, vitamin B2, vitamin C and folic acid, calcium, phosphorus, potassium, magnesium, iron, dietary fiber and natural antioxidants. Some fruits contain less vitamins and certain trace elements than fresh vegetables, but fruits are richer in glucose, fructose, citric acid, malic acid, pectin and other substances than vegetables. Fresh dates, citrus, persimmons and apricots are excellent sources of vitamin C and carotenoids. Potatoes are rich in starch, dietary fiber, and many vitamins and minerals. We encourage women of childbearing age to eat more vegetables, fruits and potatoes, which can protect their cardiovascular health, enhance their resistance to diseases and prevent certain cancers. The Balanced Diet for Chinese Residents recommends that young women of childbearing age consume 300-500 grams of vegetables and 200-400 grams of fruits every day. In 2002, the National Nutrition Survey showed that the calcium provided by the diet of Chinese residents is generally low, only about half of the recommended supply of 800mg on average. A large number of studies have shown that proper calcium supplementation for women can improve their bone density, thus delaying the age at which osteoporosis occurs; it may also slow down the rate of bone loss in old age. The Chinese Nutrition Society recommends that the appropriate intake of calcium supplementation for women of childbearing age over 18 years old is 800mg/day and the maximum tolerable intake is 2000mg/day; the appropriate intake of calcium supplementation for pregnant women in the middle stage is 1000mg/day and the maximum tolerable intake is 2000mg/day; the appropriate intake of calcium supplementation for pregnant women in the late stage is 1000mg/day and the maximum tolerable intake is 2000mg/day. For this key population, timely calcium supplementation is insufficient for the health of two generations, and we encourage young women of childbearing age to eat more milk and dairy products as the best measure to increase calcium intake. For those women who are lactose intolerant, they can drink milk in small sips and eat bread and snacks at the same time, and they can also eat yogurt to consume a certain amount of milk and dairy products. The Chinese population’s Balanced Diet Tower recommends that young women of childbearing age consume 300 grams of milk and dairy products per day. If for some reason you are unable to consume 300 grams of milk and dairy products, you will need to take calcium supplements. Safety is very important when choosing calcium preparations. There are many calcium supplements on the market such as active calcium, compound calcium, and refined calcium carbonate, etc. Some studies have shown that refined calcium carbonate has lower heavy metal content and better safety. Beans are a traditional food in China, rich in high-quality protein, unsaturated fatty acids, calcium and vitamin B1, vitamin B2, niacin and so on. In order to increase the protein intake of the rural population and to prevent the adverse effects of excessive consumption of meat in cities, the production and consumption of beans, especially soybeans and their products, should be strongly promoted. The Chinese population’s balanced dietary pagoda recommends that young women of childbearing age consume 30-50 grams of soybeans and nuts per day. To ensure that calcium is not lost, the loss of calcium in cooking should be reduced when preparing food. When supplementing calcium, you should also consider the effects of competing ingredients with calcium in food, such as phytic acid in cereals that can affect calcium absorption by forming calcium phytate, oxalic acid in certain vegetables such as spinach, amaranth, bamboo shoots that form calcium oxalate may affect calcium absorption, such as spinach and tofu eaten together to form calcium oxalate may affect calcium absorption. Because milk is also rich in calcium, the absorption of calcium has reached or is close to the saturation range when drinking milk alone, if calcium supplements are taken with milk at the same time, it may cause a waste of calcium supplementation. It is recommended that the two be taken at an interval of about an hour. Four, always eat the right amount of fish, poultry, eggs and lean meat Fish, poultry, eggs, lean meat is the best source of protein, fat-soluble vitamins and minerals. The amino acid composition of animal protein is more suitable for human needs, and the high lysine content is conducive to supplementing the lack of lysine in plant protein. Iron in meat is easily absorbed and used by the body, and unsaturated fatty acids in fish, especially marine fish, have the effect of lowering blood lipids and preventing thrombosis. Animal liver is extremely rich in vitamin A, also rich in vitamin B12, folic acid, etc., but some organs such as brain, kidney, etc. contain high cholesterol, which is not conducive to the prevention of cardiovascular system diseases. The average intake of animal foods is not enough for a significant portion of urban and most rural women of childbearing age in China, and the intake of these foods should be increased appropriately, while some residents in large and medium-sized cities consume too much animal food, the relative lack of physical activity can also be detrimental to health. As young women of childbearing age who want to have offspring in the future, they should not refuse to eat meat and other animal foods because they are afraid of gaining weight or not being slim and unattractive, etc. Although they will become slim in the long run, this will cause potential health effects and will not be conducive to their future pregnancy and childbirth plans. The Balanced Diet for Chinese Residents recommends that young women of childbearing age consume 50 to 75 grams of livestock and poultry meat, 50 to 100 grams of fish and shrimp, and 25 to 50 grams of eggs per day. At present, the fat intake of Chinese residents is getting higher and higher, reaching more than 40g of oil per day, and it is recommended to put less oil in stir-fry dishes, 25~30g per person per day. Eat too much animal food and fried, smoked, smoke-baked food. The survey shows that our residents consume too much salt, and there are also such habits among women. The Chinese people’s balanced diet pagoda recommends that each person should not exceed 6 grams of salt per day (including salt in soy sauce and other foods), and young women of childbearing age should pay particular attention to this issue, as only their own health can produce a healthy baby. Sixth, do not eat too much, exercise every day to maintain a healthy weight The amount of food and physical activity are the two main factors in weight control, the body needs to maintain a balance between food and energy consumption. Food provides energy for the body, physical activity consumes energy, if you eat too much and not enough activity, excess energy will be stored in the body in the form of fat that increases weight, over time will be fat; on the contrary, if the amount of food is not enough, too much exercise, can be caused by lack of energy and wasting. Therefore, for people with less activity should strengthen exercise, often exercise to enhance the function of the cardiovascular and respiratory system, maintain a good physiological state, improve efficiency, regulate appetite, strong bones, prevent osteoporosis. The appropriate exercise can be determined by the specific circumstances of the individual, you can choose to walk, jogging, swimming and other ways. Now, many young women of childbearing age often eat less and less in order to maintain a slimmer body shape. Studies have shown that the harm of excessive thinness in women can cause hair loss, osteoporosis, anemia, gastric prolapse, memory loss and many other non-negligible hazards, and overly thin women of childbearing age on the next generation will also bring fetal growth retardation, anemia, neonatal complications, and even cause neonatal death. It is easy to see that maintaining a healthy weight is very important for women of childbearing age. Healthy weight is measured by the international body mass index, the formula is: body mass index (BMI) = weight (kg) / height (m) 2, China’s healthy weight BMI range is 18.5 ~ 23.9kg/m2, BMI in 24 ~ 27.9kg/m2 is overweight, greater than or equal to 28kg/m2 is obese. Seven, the distribution of three meals should be reasonable, snacks to appropriate young women of childbearing age should be based on the physiological needs of the body, especially the law of digestive system activities, and take into account the daily life, work or study to regularly arrange the number of meals and consumption a day, do not starve a full meal. Three meals a day should be a reasonable distribution of food, usually energy as the standard for the distribution of the three meals a day to eat. In general, the energy provided by breakfast should account for 25% to 30% of the total energy throughout the day, lunch accounts for 30% to 40%, dinner accounts for 30% to 40% is appropriate, and the interval between meals 4 to 6 hours. In general, it is recommended that these women arrange breakfast at 6:30 to 8:30, lunch at 11:30 to 13:30, dinner at 18:00 to 20:00 between appropriate. The time used for breakfast is 15 to 20 minutes, and lunch and dinner is about 30 minutes. Meals should be chewed and swallowed slowly, not gobbled up. Snacks provide energy and nutrition is an integral part of the nutritional intake of the whole day diet, appropriate consumption of snacks for young women of childbearing age is very important, women of this age often eat snacks and as a means of weight loss, slimming, which is not scientific. Reasonable choice of snacks to follow the following principles: 1, according to the individual’s physical condition and the intake status of the main meal to choose a snack suitable for individuals, if the energy intake of three meals is not enough, you can choose energy-rich snacks to supplement; for people who need to control energy intake, sugar or fat-containing foods belong to the restricted choice of snacks, should be eaten as little as possible; if the intake of vegetables and fruits is not enough, you should choose vegetables and Fruit as a snack; 2, should choose snacks with high nutritional value, such as fruit, dairy products, nuts, etc., which provide nutrients that can be used as a supplement outside the main meal; 3, should choose the right time. Between the two meals can be appropriate snacks, in order not to affect the appetite of the main meal is appropriate. 2 to 3 hours after dinner can also eat some snacks, but should not eat again half an hour before bed; 4, the amount of snacks should not be too much, so as not to affect the appetite for meals and food, or lead to excessive energy intake. 5, in order to control excessive energy intake, in the same kind of food can choose the low energy. Water is an important part of the diet and is a necessary substance for all life, playing an important function in life activities. The Chinese people’s balanced diet pagoda recommends that each person needs to drink 1200ml of water every day, and not drinking enough or too much water can be harmful to human health. In order to ensure the health of women of childbearing age, encourage the initiative to drink plain water, do not wait until you are thirsty to think about drinking water, and should be a small number of times. Some young women like to drink a variety of drinks with “taste” when they are thirsty. Among the many drinks, dairy drinks and pure juice drinks can also contain a certain amount of nutrients and beneficial dietary ingredients, while some drinks have added certain minerals and vitamins, which are suitable for drinking after outdoor activities and sports on hot days. Most beverages contain a certain amount of sugar, and drinking large amounts can lead to excessive energy intake. Replacing drinking water with sugary carbonated drinks is an unhealthy habit that should be corrected. Nine, such as drinking alcohol should be limited People drink alcohol on holidays, celebrations and social occasions is a custom. Liquor is basically pure energy food and contains no other nutrients. Uncontrolled drinking can reduce appetite and food intake, resulting in a variety of nutrient deficiencies, acute and chronic alcoholism and other problems, and can also increase the risk of hypertension, stroke and other diseases. From the perspective of their own health and the health of their offspring, young women of childbearing age should limit their alcohol consumption, control the frequency of alcohol consumption and strictly prohibit alcohol abuse. If you drink alcohol as low as possible, and control the appropriate limit below, it is recommended that adult women do not drink more than 15g of alcohol a day. Ten, eat fresh and hygienic food Young women of childbearing age in the purchase and consumption of food must choose the appearance of good, no pollution and impurities, no discoloration, no change in taste and meet the food safety and health standards. Meals should pay attention to sanitary conditions, including the eating environment, tableware and the health and hygiene of the provider. When many people eat in groups, it is best to implement a meal-sharing system to avoid infectious diseases.