foods to eat before falling pregnant

What To Eat Before Getting Pregnant? |

You do not need to wait until you are pregnant to start eating well for your baby. In fact, following a healthy diet before pregnancy may increase your fertility and lower the risk of birth defects such as spina bifida. Plus, supporting what you eat now can help you transition to a smooth pregnancy once a baby on board. Use these nutritional guidelines for planning your meals

As a mother-to-be, you will need a mix of healthy foods that are packed with nutrients, including :.

1. Folic acid / Folate: The vitamin B you can take before (and during) your pregnancy. Center for Disease Control and Prevention (CDC) says that women should take 400 micrograms (mcg) of folic acid at least one month before pregnancy. Not only is folic acid important for the formation of healthy cells, also can help prevent birth defects such as spina bifida and anencephaly. It can be hard to find in the entire meal - you can only eat so much salad, after all - so you have to take prenatal vitamins that have 400 to 600 mcg of folic acid. You can also find it in foods like:

2. Calcium: Calcium keeping system your reproductive function smoothly and can even help you get pregnant faster. About 99 percent of your diet will go to support the health of teeth and bones - but it is important to stock up now, because you will need a stable supply for the future baby's teeth and bone health and development, as well. If the store you are low when you are pregnant, your body will take calcium from your bones and give it to the developing fetus, which may increase the risk of osteoporosis (brittle bones) in the future. Try to get about 1,000 mg of calcium every day from sources such as:

3. Iron: Women with adequate iron stores have less difficulty conceiving than women with lower levels. Plus, this mineral - which helps shuttle oxygen around the body - will be super important after giving oxygen to the baby, too. If you are scheduled for a preconception checkup, ask your doctor about whether you should be screened for iron deficiency because too little iron can increase your baby's risk of becoming underweight or premature. Women need about 18 mg per day, from sources such as:

4. Fatty Acids: This is one fat that you may need to include more than the diet before you get pregnant. That's because the omega-3 fatty acids can help regulate ovulation-stimulating hormone key and increases blood flow to the reproductive organs. Now is also a good time to reduce the saturated fat found in butter and red meat, and try to avoid trans fats (found in processed foods such as chips and cookies). Although many prenatal vitamins contain omega-3s, it may be best to get them from whole foods. You can find them at:

5. Iodine: This mineral helps your body make thyroid hormone, which works to control your metabolism. If you are trying to conceive, aiming to get 150 mcg per day. It can be found naturally in some foods and added to others. Sources include:

6. Fiber: Includes more complex, slowly-digested carbohydrates like fiber in your diet help power increase your fertility. Plus, if you plan on being pregnant, increase your fiber intake to 10 grams a day can lower the risk of gestational diabetes by 26 percent, according to the National Institutes of Health. Some good sources of fiber include:

7. Protein: A staple of the diet of each person, the protein will help supply your baby with important nutrients. However, some proteins are better than others. If you are trying to get pregnant, stick to the 2 to 3 servings a day, one of which must be based plant (think: nuts, seeds and nuts). Eating too many high-fat animal protein can inhibit your ability to become pregnant. Source tall, lean protein include:

It's never too early to make more out of your diet. Here are some of the best foods to add to your plate

Spinach :. Experts recommend eating 4 to 5 servings of vegetables a day, with 2 portions derived from green vegetables. Spinach is a choice: It is low in calories but rich in calcium, vitamin C, folate and potassium. Try adding a handful of spinach leaves to your smoothie, along with vanilla yogurt and a ripe banana

Orange. Oranges also have a lot of calories but packed with vitamin C, calcium and potassium. According to the Academy of Nutrition and Dietetics, vitamin C from the citrus fruit can also help your body better absorb iron. To work into your diet, try drinking a glass of orange juice or topping your salad with a few slices

Milk :. Dairy products contain protein, potassium and calcium. The purpose of having three servings a day, and try to choose products that are fortified with vitamin milk to make A and D. Use enriched or as a base for smoothies

Fortified cereals :. Whether you are choosing to cereal cooked or ready-to-eat type, try to choose products made from grains and enriched with iron and folic acid

Chickpeas: Beans and peas are a source of protein very good - and they are too. dose of iron and zinc. Chickpease loaded with protein, zinc, potassium and fiber. (Other good options include pinto beans, soybeans, white beans, lentils and beans.) Use them to make hummus or bake them and sprinkle on the salad.

By overhauling your diet now, it will be easier to keep a healthy diet after you are pregnant. Follow these tips:

Eat more fruits and vegetables. Vegetables provide a hefty dose of vitamin A, vitamin C, iron and magnesium, while the fruits offered vitamin A, vitamin C, potassium and fiber. The purpose for eating 4 to 5 servings of vegetables (at least two must come from green vegetables) and 3 to 4 servings of fresh fruit.

Limit your sugar intake. No one could have sworn off sugar completely, but it's smart to temper your sweet tooth when possible. Too much refined sugar - food such as cakes, donuts, candy, pastries - may interfere with your chances of conceiving

Analysis of your eating habit .. If you follow a restricted diet - whether it was due to personal beliefs or because you managing chronic conditions - ask your doctor if you need to sustain the nutritional gaps in your diet. (A dietitian or nutritionist can also help.) If you suspect that you may have an eating disorder - such as bulimia or anorexia nervosa, for example -. Talk with your doctor about enlisting the help of health professionals and support groups

A good practice (food) hygiene. Food poisoning is dangerous for anyone, but when you're pregnant, it can cause premature birth and other potential problems. And some foodborne diseases can affect the health of your baby even before you get pregnant. For example, methylmercury, a metal found in some seafood, including swordfish, tilefish, king mackerel and shark, can harm the developing nervous system of the baby even before conception, says the Food and Drug Administration (FDA). White albacore tuna may also contain high levels of methylmercury, so the FDA recommends limiting consumption of albacore tuna to 6 oz. per week during pregnancy.

Do not skip meals. Now, you might prefer to sleep through breakfast or work through lunch, but we assure you that the baby will think differently. Time to remodel your schedule and begin to eat three meals a day. That way, when a baby is on board, you will be able to supply him with the flow of nutrients throughout the day.

Cut back on caffeine. When you are trying to get pregnant, you should drink no more than 200 mg per day, or about one 12-oz cup of coffee. Keeping in this range may, in fact, increasing your chances of getting pregnant.

Do not smoke. Tobacco use can make it difficult for you to get pregnant - and once you're pregnant, you may also be more likely to have a miscarriage. Plus, smoking and inhaling cigarette smoke can also cause your baby to be born with a weight and put him at the risk of some birth defects and health problems.

Do not drink alcohol. Alcohol can harm a developing baby, warns the CDC, and makes it more difficult to get pregnant in the first place. Best to stick with a mocktail.

What to Expect From the editorial team and author What to Expect Before You're Expecting. health information on this site is based on the medical journal peer-reviewed and highly respected health organizations and institutions including (American College of Obstetricians and Gynecologists), (Center for Disease Control and Prevention) and (American Academy of Pediatrics), as well as what is hoped the book by Heidi Murkoff.

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contents of health education on what to Expect is to be up-to-date and in accordance with the latest evidence-based medical information and health guidelines received, including recent medical What to Expect books by Heidi Murkoff. this site for trustworthy health information. educational content is not medical advice or diagnostic. Use of this site is subject to our and. © 2020 Everyday Health, Inc.

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