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When you decide to become a family, a healthy eating program will no doubt benefit your child in the future. A healthy diet is the most important thing you will do for your child before he is born and believe it is much more beneficial than preparing a beautiful room for him. You must be neither too weak nor too overweight. Remember that pregnancy is not a good time for diet.
For your pre-pregnancy food store to be in top condition, you should consume daily:
• 2-3 times calcium-rich food (skim milk, cheese, yogurt)
• 7 meals of vegetables and fruits. Research has shown that folic acid prevents neural tube damage (incomplete formation of the sheath of the spinal cord) that may occur in the baby. Folic acid is found in spinach, broccoli, and dark green vegetables. You should also take advantage of citrus fruits, kiwive green vegetables that are rich in vitamin C.
• You should take at least 2 meals of high protein foods (fish, white meat, eggs, etc.).
• Drink plenty of water and drink
It is a good idea to take vitamins and minerals with a healthy diet. You should take 100-150% vitamin vemineral of RDI (international recommended dose). Also make sure that this supplement contains 400 micrograms of folic acid and 18 mg of iron. Studies have shown that these equitamins and minerals minimize birth defects and the frequency of infant anomalies. If you do not increase your calorie intake too much, it will be difficult to store the amount of iron needed for pregnancy. Therefore, the intake of iron supplements is important. Please note that iron deficiency is the cause of vaginal bleeding, low birth weight baby, pregnancy and postpartum extreme fatigue. Some vitamins can be harmful when taken in high doses. Especially when fat-soluble vitamins vitamins A and D are taken more, it can lead to birth defects in the baby. Therefore, you should not exceed 100-150% of RDI.