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Planning to get pregnant diet

Pre-conception nutrition is a vital part of preparing for pregnancy. Studies show that underweight women are more likely to give birth to small babies, even though they may gain the same amount in pregnancy as normal weight women. Overweight women have increased risks for problem in pregnancy such as gestational diabetes or high blood pressure. Talk with your healthcare provider about whether you need to lose or gain weight before becoming pregnant. Many women don't eat a well-balanced diet before pregnancy and may not have the proper nutritional status for the demands of pregnancy.

SEE VIDEO BY TOPIC: 5 foods to avoid while trying to conceive - Best Fertility Diet

SEE VIDEO BY TOPIC: Before You Get Pregnant

Nutrition Before Pregnancy

Greens like spinach, kale, and Swiss chard are great sources of folate, a key B vitamin that helps prevent neural tube defects, including spina bifida, during the earliest stages of fetal development. But this doesn't mean you have to eat salads every day. There are plenty of other ways to prepare greens. Tear pieces of kale, sprinkle them with olive oil and kosher salt, and roast on high for crunchy kale crisps. Or toss baby spinach with hot whole wheat pasta or brown rice.

It's high in calcium, which is crucial for the developing skeleton of the fetus. Because it takes a while to raise calcium levels in the body, you should be getting your share of calcium now.

If you're lactose-intolerant or not a fan of dairy, keep in mind that loads of non-dairy foods are rich in calcium too, says Paola Mora, Registered Counseling Dietitian at Montefiore Medical Center in New York City. Fish with bones , tofu, legumes, kale, broccoli, and fortified foods are abundant in the mineral.

Multiple federal and local health agencies and organizations, including the March of Dimes, the Centers for Disease Control and Prevention, the Surgeon General, and the American College of Obstetrics and Gynecologists warn women against drinking any alcohol when planning to become pregnant. The very beginning stages of pregnancy are some of the most crucial in fetal development. Your baby's nervous system -- the complex network that communicates messages back and forth between the brain and various parts of the body -- is forming even before you miss your first period.

Because alcohol is the leading known preventable cause of mental and physical birth defects in the United States, it's best to abstain when you're trying to conceive. Raspberries as well as blueberries and strawberries are more than a tasty treat. They're jam-packed with phytonutrients -- plant compounds that help fight disease. They also contain lots of vitamin C, which is necessary for proper collagen formation, a key to strengthening your membranes.

One study found that women with a diet low in vitamin C were at increased risk of pre-term delivery. So grab a bunch of berries and layer them with yogurt and high-fiber cereal for a morning fruit parfait. It contains probiotics, good bacteria that help to boost your immune system. This is particularly important in pregnancy because your body naturally suppresses the immune system to protect the baby treated as invading tissue by your body.

Look for "live active cultures" on the label to ensure that your yogurt has probiotics. If eating yogurt by the spoonfuls isn't your taste, strain it and use it as a base for dips instead of sour cream. Soft cheeses like Brie, feta, and blue cheese may cause an infection listeria that pregnant women are particularly susceptible to. Listeria can result in miscarriage, stillbirth, or other serious health problems. Hot dogs and luncheon meats can also cause listeria, so stay away from the deli counter.

Oysters contain high levels of zinc, a nutrient that is vital for sexual growth and maturation in both men and women. Studies show that deficiencies in zinc can hamper male and female fertility, impede growth and development, and delay sexual maturation. Maintaining the recommended dietary allowance RDA of zinc 11 mg a day for men, 8mg a day for women can help keep your reproductive system in check. But if you think the aphrodisiac power of oysters will aid your babymaking, we're sorry to say the theory has never been proven.

Of all fish, these have the highest concentration of mercury, which can be harmful to your unborn baby. The United States Environmental Protection Agency warns women who are trying to conceive against eating these fish. That said, other fish can safely provide brain-building omega-3 fatty acids.

Feel free to eat two 6-ounce servings of low-mercury fish such as wild salmon, chunk light tuna in water , and tilapia. And always make sure to cook fresh fish thoroughly to help reduce the risk of bacterial exposure.

About six million women of reproductive age are iron-deficient, according to the U. Census Bureau, and that can be dangerous in early pregnancy. Iron-deficiency anemia during the first two trimesters of pregnancy doubles the risk for preterm delivery and triples the risk for delivering a low-birth weight baby. It can also lead to an increased risk of blood loss during delivery and, as a result, may warrant the need for a blood transfusion following childbirth, says Mora.

Try grass-fed beef or leaner varieties like buffalo. Even better, combine meat with tomato sauce, which contains vitamin C, to boost iron absorption. Spaghetti and meatballs, anyone? All content on this Web site, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation.

Use of this site and the information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others. Your Pre-Conception Diet Makeover. By Leslie Pepper. Save Pin ellipsis More. Romulo Yanes. What you eat while trying to conceive is as important now as it will be when you're pregnant.

Here's what you should—and shouldn't—be eating and drinking to make sure your pregnancy is in the pink. Or blue! Start Slideshow. Replay gallery. Pinterest Facebook. Up Next Cancel. Share the Gallery Pinterest Facebook. Everything in This Slideshow. All rights reserved. Close View image.

The Fertility Diet: What to Eat When Trying to Get Pregnant

Nutrition is about eating food that gives your body what it needs to stay healthy and work properly. The main nutrients your body needs are proteins, carbohydrates, healthy fats, vitamins and minerals. What you eat can affect your chances of getting pregnant, but the full picture is not very clear-cut because it is hard to separate diet from other factors. What we do know is that the best foods for getting pregnant are the same as those for general well-being: whole grains, healthy fats and proteins. Reaching the ideal BMI of

A fertility diet plan is a helpful element of preconception care. Understanding the impact certain foods have on fertility will help you create a plan that will improve your chances of natural conception and a healthy pregnancy.

Greens like spinach, kale, and Swiss chard are great sources of folate, a key B vitamin that helps prevent neural tube defects, including spina bifida, during the earliest stages of fetal development. But this doesn't mean you have to eat salads every day. There are plenty of other ways to prepare greens. Tear pieces of kale, sprinkle them with olive oil and kosher salt, and roast on high for crunchy kale crisps. Or toss baby spinach with hot whole wheat pasta or brown rice.

Tips for a healthy pre-pregnancy diet

Written by Ashley Marcin on February 18, Making the decision to try for a baby is a huge milestone in life. But is your body ready for pregnancy? Days You can get pregnant right away after stopping some types of contraception like birth control pills. In fact, many women get their first period within two weeks of quitting the pill. When you period starts, so does your first cycle of trying to conceive. Some women get pregnant right away, but for others, it takes a few months.

17 Natural Ways to Boost Fertility

Luckily, there are a few natural ways to increase your fertility and become pregnant faster. Antioxidants like folate and zinc may improve fertility for both men and women 3 , 4 , 5 , 6. Antioxidants deactivate the free radicals in your body, which can damage both sperm and egg cells 7. One study of young, adult men found that eating 75 grams of antioxidant-rich walnuts per day improved sperm quality 6.

Make these changes to your diet to improve your fertility and ovulation function.

In fact, following a healthy diet before you conceive can boost your fertility and lower the risk of birth defects like spina bifida. Plus, shoring up what you eat now can help you transition to a smoother pregnancy once baby is on board. Use this nutrition guide to plan out your meals. The Centers for Disease Control and Prevention CDC say that women should take micrograms mcg of folic acid at least one month before getting pregnant.

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The goal is to increase your fertility and prepare yourself for a healthy pregnancy. With all the information available, it can be confusing and even frustrating trying to figure out what pre-pregnancy diet and lifestyle tips are most important. How do you get the best information and avoid becoming overwhelmed?


Fertility diet plan


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