Eat a Balanced DietBefore Becoming Pregnant

It goes without saying that the body is sustained by nutrients from food. As such, preparing your body before pregnancy is very important. Changing dietary habits is hard, so it's highly likely that the eating patterns you have before you become pregnant will continue during your pregnancy.
Practicing a nutritionally-balanced diet before becoming pregnant leads to a healthy diet during pregnancy. To ensure a healthy pregnancy, childbirth, and parenting experience, make it a habit to eat well-balanced meals before you become pregnant.

The key point is:
Eat meals that include a staple food, a main dish, and a side dish at least twice a day.

• ● Staple Foods
  This refers to dishes rich in carbohydrates, such as rice, bread, noodles, or pasta, which serve as a source of energy.
• ● Main Dishes
  These are dishes rich in protein and fats, which are essential nutrients for building the body. Combine various different main dishes such as seafood, meat, or soy products to make sure you are getting enough protein without relying on one specific ingredient.
• ● Side Dishes
  Side dishes, such as dairy products, leafy greens and colorful vegetables, beans, or small fish, help provide vitamins and minerals such as calcium, which many people tend to be deficient in. During pregnancy, calcium is needed to support the fetus's development, while after childbirth, it is lost through breastfeeding. As such, it is important to actively focus on calcium intake before becoming pregnant.

Consciously Consuming Staple Foods and the Calories Required During Pregnancy

The average energy intake for pregnant women is estimated to be around 1,700 kcal per day.
Compared to pre-pregnancy, an additional 50kcal is needed in the first trimester, 250kcal in the second trimester, and 450 kcal in the third trimester. Additionally, when breastfeeding, an extra 350 kcal is required compared to pre-pregnancy.
To ensure adequate energy intake, it is necessary to eat meals that center around carbohydrates. However, statistics show that carbohydrate intake among women aged 20 to 49 is trending down. Given this, it is important to consciously focus on consuming staple foods before becoming pregnant. If you find it difficult to consume a sufficient amount of staple foods in a single sitting, or have trouble getting enough from three meals a day, consider incorporating snacks such as onigiri (rice balls) to make sure you're getting enough energy from staple foods.

Providing Sufficient Nutrition and Oxygen to the Baby:Nutrients to Actively Consume and Foods to Be Cautious About

【 Nutrients to Actively Consume 】

During pregnancy, a mother's blood volume increases to deliver sufficient nutrition and oxygen to the baby. As such, there are several nutrients that you should actively consume.

• ● Iron
  Iron is an essential nutrient for producing blood. It is abundant in read meat, fish, leafy vegetables, and soy products. Consuming it with protein or vitamin C increases its absorption rate.
• ● Folic Acid
  Folic acid is a crucial vitamin, especially before and during pregnancy, as it supports the baby's growth and reduces the risk of neural tube defects. It is found in high amounts in vegetables, fruits, and beans.
• ● Calcium
  Calcium is a nutrient that builds the baby's bones and teeth. As many Japanese people tend to lack sufficient calcium in their daily diets, try to make a conscious effort to consume it. It is abundant in milk, dairy products, leafy greens and colorful vegetables, soybeans, and small fish. Consuming calcium with vitamin D increases its absorption rate. Vitamin D is found in high amounts in mushrooms, eggs, salmon, and blue- backed fish like mackerel.

【 Foods to Be Cautious About 】

During pregnancy, your immune function decreases. As such, it is important to avoid raw or undercooked foods.
Thoroughly wash raw vegetables and other produce before eating.
In addition, make sure that you eat all foods within their expiration dates and heat them sufficiently before eating. Wash your hands thoroughly, and make sure to properly clean your cooking utensils as well.
Although fish is an important source of nutrition, some large fish and shellfish contain high levels of mercury. Be mindful of your consumption of fish such as tuna, swordfish, and tilefish.

〈 Foods to Particularly Avoid 〉

• ● Avoid foods such as prosciutto, fish pâté, smoked salmon, raw eggs, raw shellfish, raw meat, and unpasteurized natural cheeses during pregnancy.
• ● Vitamin A
  Excessive intake of vitamin A has been reported to increase the risk of congenital malformations in early pregnancy.
  Avoid continuous, excessive consumption of foods high in vitamin A, such as liver, ankimo (monkfish liver) and eel. If you take supplements, strictly adhere to the recommended dosage. It is recommended to actively consume beta-carotene, which is found in various colorful vegetables such as carrots, as it is converted to vitamin A in the body as needed.
• ● Alcohol and Tobacco
  Abstaining from alcohol and tobacco is a fundamental rule during pregnancy.
  Alcohol consumption can increase the risk of preterm birth, gestational hypertension, and developmental issues in the baby. You should also avoid drinking while breastfeeding as well, since alcohol can also pass into breast milk and affect the baby's development.
  Smoking can increase the risk of preterm birth, congenital disorders, and stillbirth. Even if you don't smoke, be careful of secondhand smoke, as it may increase the risk of developmental issues in children, or of sudden infant death syndrome. Heated tobacco products also contain nicotine and have been reported to produce carcinogenic substances.
• ● Excessive caffeine intake
  Consuming too much caffeine may affect the baby's development.
  Caffeine is found in coffee, tea, cola, and chocolate.
  Limit coffee to about 2 cups per day, opt for caffeine-free drinks whenever possible, and be cautious about eating too much chocolate.

If preparing daily meals feels overwhelming, don't hesitate to ask for help from family or those around you instead of pushing yourself too hard. Occasionally using meal delivery services can also be a good option.
When you're feeling well, consider visiting local mother-and-child centers or community groups to seek advice and support.
Everyone wants to raise a child who grows up healthy and without food aversions. To achieve this, start by reviewing your own diet during pregnancy, as it can positively influence your child. Focus on consuming balanced meals made with safe and hygienic ingredients. This is the best way to ensure a safe and healthy childbirth for both you and your baby.