Pregnancy is a wonderful phase in every women’s life. Without this, the life of some women may seem incomplete. But many face problems in conceiving. There could be multiple reasons for this. Out of those reasons, one very common but important reason is pre pregnancy diet. A pre-pregnancy diet plan is all about providing the required nutrients to the body. In this post, we will introduce the best pre-pregnancy diet for women who are trying to conceive.
So if you are planning for a baby, focus on having a healthy, well-balanced diet that will keep you and the baby well throughout the pregnancy.
This week on #LadiesAndBabies, let us tell you about the food before pregnancy.
Pre Pregnancy Diet For Women
Here is a list of food that you need to include in your pre pregnancy diet plan:
1. Folic Acid
Folic acid is something that a woman should take before and during pregnancy. According to the Centers for Disease Control and Prevention (CDC), a woman should take around 400 mcg of folic acid before one month of getting pregnant. This is because folic acid plays a vital role in the formation of healthy cells. This also helps prevent birth defects like spina bifida and anencephaly.
Now you must be curious to know which food contains folic acid. So given below is a list of foods that contains folic acid:
- Beans and Nuts: Add them to your diet but in a limited quantity as they may increase the digestive issue you may already be dealing with.
- Leafy Green Vegetables: Try to incorporate some extra Spinach, broccoli, bok choy, swiss chard, and kale. You can add them to salads or saute them in olive oil.
- Fruits like orange and strawberries: You can easily add these fruits to your diet as they are delicious.
- Fortified cereals: Cereals need to be added to your diet. Make sure you choose breakfast cereals that contain 100 percent of the recommended daily value.
This is one of the major nutrients that play an important role in keeping the reproductive system function smoothly. It is important to stock up some calcium for the future. This will help in maintaining the supply of calcium for the development of the baby’s bones.
If the pregnant mother does not have a sufficient supply of calcium, your body may extract calcium from your bones and give it to the developing baby. Start taking at least 1,000 mg of calcium each day before one month of getting pregnant. The food items that contain a good amount of calcium are milk, yogurt, cheese, kale, and broccoli.
These are easily available and are rich in calcium.
It is evident that women with adequate iron supply have more chances to get pregnant compared to women with a lower level of iron. Iron helps shuttle oxygen throughout the body. This helps prepare the mother’s body to fulfill the needs of the fetus during pregnancy. Here is a list of foods which are a good source of iron:
- Meats such as beef, pork, lamb, liver, and other organ meat.
- Leafy greens like broccoli, kale, turnip greens and collards.
- Whole-grain bread and iron-enriched white bread, pasta, rice, and cereals.
- Fortified breakfast cereals.
4. Fatty Acids
The fatty acid is something that must be included in your pregnancy diet plan. This helps regulate your key ovulation-inducing hormones. Also, they increase the blood flow to the reproductive organs. You need to cut down on saturated fats, such as butter or red meat and trans fat.
If you are trying for a baby, then you must add some extra protein to your diet. Protein will help supply important nutrients to your baby. You should have around 2-3 servings a day, out of which one should be plant-based.
You can include salmon fish to your diet, which is high in protein and a rich source of omega-3 fatty acids. Black beans are also a good source of protein.
Fibre, a complex and slow-digestible carbohydrate, increases your fertility level. According to the “National Institutes of Health”, fibre will also reduce the risk of gestational diabetes by 26 percent if you are planning to get pregnant. Here are some foods which are a good source of fibre:
Whole grains products like Wheat bread, bulgur, oats, and quinoa all contain fibre.
Fruits and vegetables which contain a good amount of fibre are peas, corn, broccoli, peas, blueberries, raspberries, and peaches.
Also you can buy brown beans, Lentils, black beans, kidney beans, lima beans, split peas, and chickpeas. You can add them to soups, stews, and salads.
Several food items need to be added in your Pre pregnancy Diet before you get pregnant. You can add spinach, oranges, milk, fortified cereals, chickpeas, and salmon to your pre pregnancy diet plan. On the other hand, you need to keep a check on your sugar intake, smoking, and alcohol consumption. So, keep your body ready for the upcoming change that may occur due to pregnancy.
To learn more about women and child health, follow #LadiesAndBabies on our website.