Are you considering expanding your family soon? One of the most important factors in preparing for pregnancy is maintaining a healthy pre-pregnancy diet.
Eating a nutritious and balanced diet before conceiving can not only boost your fertility but also ensure a healthy pregnancy and baby. In this blog, we’ll explore how to improve your chances of conception with a pre-pregnancy diet.
Foods to eat in your pre-pregnancy diet
A balanced diet is essential for getting your body ready for pregnancy. Including the following foods in your diet before getting pregnant will help you have better fertility and prepare for a healthy pregnancy.
Leafy greens
Consider taking a lot of Leafy Greens like spinach and kale are high in folate, an essential nutrient for fetal growth.
Whole grains
Never miss those Whole Grains. Whole grain pasta, bread, and rice all include fiber and vital elements including iron and B vitamins.
Berries
Berries are a must-have. They come packed with antioxidants and vitamin C, which can increase fertility and strengthen the immune system.
Lean protein
Lean protein is an essential nutrient in a pre-pregnancy diet.
It helps support many important functions in the body, including the growth and repair of tissues, the production of hormones and enzymes, and the development of the fetal brain and nervous system.
Choosing lean protein sources, such as chicken, fish, turkey, legumes, and low-fat dairy products, can provide these benefits without the added saturated fat and cholesterol found in many high-fat protein sources.
Additionally, lean protein can help maintain a healthy weight, which is important for fertility and healthy pregnancy.
Dairy products
Low-fat dairy products, such as milk, cheese, and yogurt, are a good source of calcium and vitamin D, both of which are crucial for the health of your bones.
It is recommended that pregnant women aim to consume 3-4 servings of low-fat dairy products per day, such as milk, yogurt, and cheese.
Avocado
Avocado is a nutrient-dense food that can be a healthy addition to a pre-pregnancy diet. It’s a good source of heart-healthy monounsaturated fats, fiber, folate, and potassium.
Folate is particularly important for women who are trying to conceive as it can help prevent birth defects.
However, it’s important to consume avocado in moderation as it’s also high in calories. One serving of avocado is about 1/5 of a medium avocado or approximately 50 calories.
Beta-carotene
This is essential for embryonic development and can increase fertility, which is abundant in sweet potatoes, carrot, spinach, broccoli, pumpkin, kale, peach, apricot, mango, etc.
Also, Read Top 10 Essential Pregnancy Nutrition for a Healthy Baby
Foods to avoid in your pre-pregnancy diet
As vital as it is to think about what to eat before getting pregnant, it’s as crucial to know what foods to stay away from. Following are some meals to limit or avoid before becoming pregnant:
Alcohol
Consuming alcoholic beverages before or while pregnant increases the chance of birth deformities and developmental issues.
High-mercury fish
Since they can damage fetal development, fish with high amounts of mercury, such as sharks, swordfish, king mackerel, and tilefish, should be avoided.
Raw or undercooked meat
It’s important not to consume raw or undercooked meat, fish, and eggs during pregnancy because these foods can be contaminated with harmful bacteria, viruses, or parasites that can cause foodborne illnesses.
Consuming these foods during pregnancy can increase the risk of infection, which can harm both the mother and the developing fetus.
Unpasteurized dairy products
Listeria, a dangerous pathogen that can result in miscarriage or stillbirth, can be found in unpasteurized milk and cheese.
Junk and processed meals
Junk and processed meals are typically high in calories, unhealthy fats, sugar, and salt, and are low in essential nutrients such as vitamins, minerals, and fiber.
Eating these types of meals frequently can lead to weight gain, nutrient deficiencies, and a range of health problems such as high blood pressure, high cholesterol, type 2 diabetes, and heart disease.
Must-take nutritional supplements while trying to get pregnant
A balanced diet and specific nutritional supplements can both be helpful before getting pregnant. Try these best supplements that we have collated for you.
But make sure before beginning any new supplements, it’s crucial to speak with your healthcare physician to make sure they are safe for you and your unborn child.
Folic acid
Folic acid is a B vitamin that can help prevent brain and spinal birth abnormalities. At least 400 micrograms of folic acid should be consumed daily by women of childbearing age.
Calcium
Calcium helps the growing fetus create strong bones and teeth. Women between the ages of 19 and 50 are advised to take 1,000 mg of calcium daily.
Vitamin D
Vitamin D aids in calcium absorption and can control immunological function.
Did You Know: Preeclampsia and gestational diabetes may be more common in women who are vitamin D deficient.
Omega-3 Fatty Acids
Omega-3 fatty acids are crucial for the development of the embryonic brain and eyes. Omega-3 can be found in fatty fish, flaxseeds, chia seeds, and walnuts, among other foods.
Conclusion
Finally, a nutritious pre-pregnancy diet consisting of a variety of nutrient-rich meals, limits or avoids some foods, and includes required supplements can help increase fertility and get your body ready for a safe pregnancy.
A good pre-pregnancy time can also be facilitated by controlling stress, maintaining a healthy weight, and engaging in regular physical activity.
We offer helpful advice on maximizing your pre-pregnancy health and raising the likelihood of a successful pregnancy thanks to their experience and individualized approach. Contact us now!
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