Pre-Pregnancy Diet

Stick to a healthy diet

It is important to meet the increased daily nutrient requirements during pregnancy without a marked increase of energy intake. So, it is recommended to choose a variety of nutrient dense foods across all food groups.

Nutrient density describes the ratio of the nutrients present in a food relative to its energy content.

All foods, vegetables, whole grains, sea food, eggs, beans and peas, unsalted nuts and seeds, fat-free and low-fat dairy products, as well as lean meats and poultry, are considered to be nutrient dense “ If they're prepared with little or no saturated fats, sugars, refined grains and sodium”.

It is also important to limit the intake of calories from added sugars, refined starches and saturated fats. These dietary components dilute the contribution of essential nutrients and beneficial non-nutrient substances in foods and they add so-called “empty calories” to a meal.

It is very important to enhance the nutrient density of your meals & the quality of the diet rather than increasing the portion size or the energy content.

Therefore, start making choices of healthy foods that boost your metabolism and optimize your hormone levels, like complex carbohydrates (such as fruits, vegetables, and whole grains), which contain fiber that slows digestion and stabilizes your glucose levels.

Protein also helps to build a healthy placenta - the newly formed organ present only in a pregnant woman's uterus to provide nutrients and oxygen to the fetus, produces red blood cells and one of the great source of protein is fish which is also rich in omega 3 fatty acids, that can help your future baby's brain and nervous system.
The total daily intake of added sugars and saturated fats should not exceed 5 to 10% of daily consumed calories and salt should be consumed in moderate amounts not exceeding about 2.3 grams per day.

Read more: Pre-Pregnanacy Supplements and Superfoods.

Stop Drinking Alcohol & Smoking

Smoking and alcohol consumption should already be avoided prior to conception as they can interfere with fertility, and they are specifically harmful in early stage of pregnancy. It can harm an unborn baby in a number of ways.

Smoking exposes your baby to harmful chemicals, restricts blood flow, and may even cause preterm labor.

Drinking puts baby at risk of fetal alcohol syndrome (FAS). "Alcohol raises your future child's risk of physical and mental disabilities, so cut out drinking once you're actively trying to conceive". Drinking may increase your estrogen levels, which can cause irregular menstrual cycles and deplete your body of Folic Acid- a nutrient that helps prevent major birth defects to a baby's brain and spine.

Good nutritional status, the establishment of a physical activity routine and a well-balanced, healthy diet for both parents before conception, all of these support optimal parental health, they reduce the risk of pregnancy complication, and encourage healthy fetal development from the beginning of pregnancy.

 

Cut the Caffeine

About 3 to 4 cups of coffee each day may cause trouble when you try to conceive. While smaller amounts of caffeine every day may not be harmful but I would like to counsel my patients to avoid it if possible.