When you have planned to have a baby, you need to take good care of your diet. Diet has a direct effect on the baby. Before planning Pregnancy you need to nourish your body with nutrients accordingly.
Diet before Pregnancy
Before planning pregnancy you need to provide a healthy nutritious diet to your body that can assist in a healthy conception. The most important 5 foods that you must take before pregnancy are:
1. Folic acid rich food
Foods that are rich in folic acid are fortified whole grains, vegetables and citrus fruits. Folic acid can be taken in the form of supplements to increase the folic acid levels in your body. 400-600 mg of folic acid must be taken daily before pregnancy.
2.Protein rich diet
High protein and low carbohydrate diet helps in increasing pregnancy rate. 25% more protein content and 40% less carbohydrate content improves the egg quality in women and increase the pregnancy rate. Complete protein content along with all essential amino acids is required before pregnancy. Whole egg is a good source of protein content. Apart from egg, white meat poultry and fish can also be included in your diet.
3. Omega-3 fatty acids
Omega-3 fatty acids are essential for you and your baby as it helps in baby’s brain development. Including healthy fats in your diet will keep hormones in a proper functioning state. When the hormones functions properly it increases the chances of pregnancy. Salmon, chia seeds and flax seeds are rich in omega-3 fatty acids.
4. Low fat or full fat dairy products
To prepare your body for pregnancy you must include more amounts of dairy products in your daily diet. Dairy products are a rich source of calcium and protein. Drink full fat milk every day decreases the chances of Infertility.
5.Fruits and vegetables
Fruits and vegetables are a good source of nutrients that helps in preparing you for pregnancy. Avoid junk food and refined grains that has no nutritional benefit.
Diet during Pregnancy
Diet during pregnancy is essential as it directly provides nutrients to your baby and helps in overall development of your baby. The most important foods that you must eat during pregnancy are:
1.Meat and poultry products
These products are rich in iron, protein and zinc. Protein intake should be increased in the second half of the pregnancy. 1gm/kg body weight of protein is required by an adult woman. The protein requirement is increased during pregnancy and reaches up to 15gm per day.
Fish is a rich source of protein and omega-3 fatty acids. Salmon is a popularly known fish that is rich in protein and omega-3 fatty acids.
3. Milk products
Milk products are a rich source of calcium, protein, vitamins and phosphorus. Dairy products are one of the best sources of calcium and calcium requirement is more during pregnancy. You can eat low fat dairy products if you are concerned about weight gain. Cheese, yogurt and milk are excellent foods for pregnancy.
Fruits are a good source of vitamin A, vitamin C, potassium and fibre. Fruits that are rich in vitamin C are oranges, grapefruit, berries and melons. Eating 2-3 serving of fruit every day is beneficial during pregnancy.
Raw leafy vegetables like spinach, carrots, potatoes and peas are a rich source of vitamin A, Vitamin C, folate, iron and magnesium. These vegetables are low in fat and contain fiber that helps in relieving constipation.
6.Bread and cereals
These food products provide complex carbohydrates to your body and are a rich source of vitamins, minerals and fiber. These food products are a good source of energy. Grain is a rich source of proteins, B-vitamins and iron.
7. Fats and oils
Fats are essential for your daily diet but should not exceed more than 30 percent of your daily calories.
8. Iron rich food
Iron rich foods are required mostly by anaemic women. Foods that are rich in iron are meat, raisins, prunes, beans and soy.
9. Folic acid
During pregnancy your body requires large amount of folic acid. You need to have folate rich diet. The foods that are rich in folic acid include liver and green leafy vegetables.
A Gynaecologist can be consulted to know more about the diet and fitness you need to maintain during pregnancy. Dr. Vandana Hegde is the best gynaecologist in Hyderabad who can provide solutions to the pregnancy related problems. Gynaecologist in Hegde Hospital, Madhapur, Hyderabad is famous for efficient and successful treatments. People in the neighbouring areas like Kukkatpally, Hi-Tech city, Gachibowli and Kondapur can contact Gynaecologist in Madhapur , Dr. Vandana Hegde.