Nutrition Before Pregnancy
Adequate and balanced nutrition before pregnancy helps you to become pregnant and be healthy throughout your pregnancy.
For working women who plan to have babies, it is important to maintain a healthy and balanced diet every day. Doing so will provide your body with the necessary nutrients it needs to help in a healthy pregnancy.
In some cases, it may be necessary to support nutrition with appropriate supplements.
Nutritional needs during pregnancy increases.
Food supplements containing multivitamin & minerals have been developed to help meet growing nutritional needs before pregnancy, during pregnancy and lactation.
Pre-pregnancy nutrition
Feeding during baby planning
A healthy and well-balanced diet plan for both you and your partner supports getting pregnant and having a healthy pregnancy.
Nutrition menu for expectant mother
Eat fiber rich carbohydrates such as fresh fruits, vegetables and whole grains.
Instead of skimmed milk, prefer full-fat milk or eat one portion of full-fat yogurt every day.
Reduce the amount of coffee you drink and avoid alcohol and sugary soft drinks. Instead for plenty of water.
Reduce the amount of sugar you receive. Instead of white table sugar, you can use natural sweeteners such as maple syrup, honey or agave extract.
Nutrition menu for father
Men should increase zinc and vitamin E intake.
Consume organic food whenever possible. Pesticides can affect hormone balances and male sperm production.
The basis of healthy nutrition
Healthy eating involves a balance of different types of nutritious foods.
In addition, saturated fats, salt and sugar can be a health problem when eaten in large quantities. To reduce the amount of these in your diet, it is recommended to switch to unsaturated fats and reduce the amount of processed or prepared food you eat.
Water consumption is also very important for your health. Aim to drink at least 2 liters of water per day.
It is also recommended to follow this simple advice when it comes to planning pregnancy.
Stay away from alcohol. Avoid alcohol consumption while trying to become pregnant, pregnant and breastfeeding.
Avoid food that may contain Listeria (a bacterium characterized by disorders of the central nervous system in animals and humans). These include your favorite appetizers such as soft cheeses, meat pie, cold meats, ready-made salads, raw or smoked seafood, and raw eggs. Make sure that all eggs, meat and fish you eat are thoroughly cooked.
Reduce caffeine. Try to keep your caffeine consumption at a maximum of 200 mg per day, which corresponds to approximately 2 espressos. Please note that caffeine can also be found in chocolate, tea and some soft drinks and energy drinks.
Increased nutritional needs during pregnancy
Pregnancy is one of the periods in which the nutrient requirement that you can live throughout your life increases the most. In fact, the consumption of nutrients needed during pregnancy increases by up to 150% 3. It may be necessary to support nutrition with appropriate supplements during this particular period.
The first few weeks of pregnancy are a critical period in the development of the baby. The neural tube that forms the baby's brain and spinal cord develops during this time. In general, a small person has already started to develop until you find out that you are pregnant.
It may take time for your body to gain the necessary nutrients it needs to prepare for the increasing requirements of pregnancy.
Essential vitamins and minerals necessary for the healthy development of the baby include folic acid, iron and iodine:
Folic acid
During the first few weeks of pregnancy, before most women find out they are pregnant, the neural tube has already begun to develop or close. The neural tube forms the brain and spinal cord of the baby, essential for the central nervous system. Supplementation of folic acid increases the folate level of the mother. Low folate levels are a risk factor for neural tube defects. Neural tube defects have multiple risk factors, and changing one of these risk factors can have a beneficial effect.
Iodine
Iodine helps the development of the brain and nervous system of infants and children. Your need for iodine increases during pregnancy and it is up to you to meet the needs of your developing baby.
Iron
As you begin to produce more blood for yourself and your baby, your need for iron increases significantly during pregnancy. Iron intake is important to help prevent iron deficiency and has benefits for the baby's development.
You may need to make other lifestyle changes
You should take a look at your lifestyle choices as well as a healthy pre-pregnancy nutrition plan and getting enough nutrients. You may also need to make a few changes there to increase your chances of having a happy and healthy pregnancy.
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