06.05.2015

Healthy eating for conception and pregnancy

When faced with having issues of getting pregnant a second time, it may help to understand your chances of getting pregnant in the first place. Another factor to consider when you are trying to get pregnant with your second baby is your caffeine intake. Trying to get pregnant with your second child can be just as frustrating as becoming pregnant with your first, even if you had no difficulty conceiving the first time around. Not only will this help you get in shape and prepare your body for the childbirth process, exercising has been shown to increase your fertility. It is a good idea to combine proper diet and exercise in order to get to a healthier weight before you begin trying to conceive. Stress has been shown to affect your fertility greatly and some have found that they even need to change jobs in order to reduce their stress enough to get pregnant. Plus, this is a great way to get your body ready for the pregnancy journey once you do get pregnant. Eating a healthy diet and being the right body weight is also important for men who are hoping to become dads, too. With a few exceptions, you can continue to eat a normal, healthy diet before and during pregnancy. Nutrients for pregnancyEnergy: In theory, the energy cost of pregnancy is around 77,000 calories. Folic acid: This is particularly important before conception and during the first trimester of pregnancy.
Folic acid is easily lost during cooking, so steam vegetables or cook in only a little water for a short time to retain as much goodness as possible. Good sources of iron can be split into two categories: meat-based (haem) and plant-based (non-haem). Vitamin A: Although liver and liver products are good sources of iron, they can also contain very high concentrations of vitamin A. Vitamin C: To help your body absorb and use iron effectively, you should eat plenty of vitamin C-rich foods. Calcium: Your requirements of this essential mineral double during pregnancy, and are particularly high during the last ten weeks when calcium is being laid down in your baby's bones. User comments posted on this website are the sole views and opinions of the comment writer and are not representative of Guardian Media Limited or its staff. Guardian Media Limited accepts no liability and will not be held accountable for user comments. Trade and Industry Minister Paula Gopee-Scoon does not expect ongoing problems with the availability of foreign currency to affect T&T’s image as an attractive investment destination. The Massy Foundation donated money recently to several local NGOs, including the Foundation for Human Development, the Lady Hochoy Home, Cocorite, and the Caribbean Conference of Churches.
Conception is a miracle that needs nourishing: A healthy diet is important if you want to avoid one of the most widespread causes of infertility, namely problems with ovulation. For better pregnancy outcomes: Eating right before conception will not only help your body cope with pregnancy’s demands, but you’ll also be in great shape throughout these nine months. According to research, there are some dietary and lifestyle changes that could give a powerful boost to your fertility if you have ovulation-related infertility issues. Studies have shown that smoking adversely affects ovulation and uterine implantation of the embryo. If you are sedentary, making some time for daily exercise can really improve your fertility. You should increase intake of one of B vitamins called folate, found in foods such as broccoli, beans, tomato and orange juices, lentils, asparagus and breakfast cereals.
Good sources include animal and plant proteins, especially dark green vegetables and pulses.
Reaching a normal weight before pregnancy will also protect you from pregnancy-related complications such as gestational diabetes or pre-eclampsia (gestational hypertension).
Remember: losing weight during pregnancy is NOT recommended as it may have adverse effects on your baby’s health, growth and development. Committee on the Impact of Pregnancy Weight on Maternal and Child Health, National Research Council (2007) Influence of pregnancy weight on maternal and child health: Workshop Report.


The information provided on this site is not meant to substitute for the advice of a qualified medical professional. Not everyone has a planned pregnancy, but those who are actively seeking to conceive have a great opportunity to prepare their bodies for a healthy pregnancy.
Maintain a healthy weight Being overweight can make it more difficult for you to conceive and optimising your weight prior to conception gives you the best chance of a healthy pregnancy. Lose weight sensibly If you need to lose weight prior to falling pregnant, don't be tempted into a crash diet. Make sure you have adequate iron levels Iron is crucial to your baby's development and your body's need for iron increases significantly during pregnancy. Take folic acid supplements Folic acid is a B-group vitamin that is crucial to the healthy development of babies in the womb.
You should also try to eat a healthy diet when you are trying to get pregnant with your second baby. For example, one study showed that about 25% of couples who are trying to have a baby get pregnant in the first month, 60% by the 6 month mark and 75% by nine months. Some have found that by eliminating stress, they are able to get pregnant, even if no other factor changes in their life.
However, you should try to be patient and talk with your doctor if you have been trying for over a year without becoming pregnant. When you become pregnant, what you eat is also vital for the development and wellbeing of your unborn baby and may affect its future health. There have been many studies looking at specific nutrients such as zinc and selenium and male sperm quality.
Eating a variety of foods will help ensure you have all the nutrients you need such as zinc and selenium. Most of the extra calories are required in the last trimester of pregnancy and are estimated to be around 200kcals extra each day.
Try to follow healthy eating principles and include some lean meat, fish or poultry, dairy products, grains, nuts and pulses in your meals. It’s particularly important to eat more fibre in pregnancy to avoid the common niggles of constipation and piles (haemorrhoids).
Making sure your iron intake is high to top up your iron stores before you get pregnant will help prevent iron deficiency during pregnancy.
Good sources include citrus fruits (oranges, tangerines, grapefruit and lemons), peppers, tomatoes and green leafy vegetables.
So many things must occur in a precise order, at the right time for this frantic meeting between egg and sperm to take place. Hence, you need to build up your reserves of these nutrients prior to conceiving and the best way to do so is through a balanced, varied diet. By fortifying your nutritional reserves, you will also be ensuring the formation of a healthy embryo that will have greater chances of maturing into a fit baby. When reading labels, make sure the product states ‘Trans-fat free’ and does not have the words ‘partially hydrogenated’ in its ingredient list. You can still eat animal protein, but choose leaner cuts without visible fat and go for skinless chicken.
Instead, select whole grains and cereals (oats, buckwheat, pastas, wild rice, brown rice and so on). Folate deficiency can lead to serious pregnancy complications and therefore a folic acid supplement (400mcg) is also recommended in addition to folate-rich diet. But don’t despair: several studies demonstrated that losing only 5 percent of your starting weight can do wonders for your fertility by improving ovulation.
The key to successful weight loss (and maintaining the lower weight achieved) is patience and perseverance. According to Dr Kate Marsh, Accredited Practising Dietitian and co-author ofThe Bump to Baby Diet(Hachette Australia), the guidelines are simple. Also, research has shown that babies born to overweight mothers are more likely to have higher levels of body fat and insulin resistance at birth, which then puts them at an increased risk of developing obesity and Type 2 diabetes later in life. As noted inThe Bump to Baby Diet,if you started off with low levels of iron, you'll develop iron deficiency pretty quickly and that can lead to anaemia.


There are many nutrients in healthy foods that have been shown to improve the chances of women getting pregnant. However, by making some of the changes listed above, you should be able to get pregnant without any further complications. For some women who become much less active during the last three months of pregnancy, this may mean very little extra food is required, simply because they’re not expending as much energy.
Increase your fibre intake by eating lots of fruit and vegetables, wholemeal bread and cereals, brown rice, wholemeal pasta and pulses. Your iron levels will be measured throughout pregnancy, and if found to be low you'll be prescribed an iron supplement. As a result pregnant women and those trying to conceive are advised to avoid liver and liver products.
Whether you are grappling with infertility or you are looking forward to become pregnant, deciding to eat healthily prior to conceiving is a wonderful resolution. However, be careful: exercising excessively can affect conception especially if you are quite lean.
However, choose your fats wisely: go for unsaturated oils like sunflower oil, olive oil, canola oil or sesame oil. You can still drink some coffee and tea but avoid doing so one hour before and after main meals (these beverages limit iron absorption).
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If you're planning to conceive, the advice is to ensure you have good stores of iron by eating plenty of of iron-rich foods including lean red meat, eggs, tofu, legumes, green leafy vegetables, wholegrains, nuts and seeds.
Dr Marsh and herThe Bump to Baby Dietco-authors advise that you pay attention to your iodine intake when you're setting out to conceive.
Dietary sources of folate include leafy green vegetables, legumes, avocados, nuts and oranges. Just because you were able to get pregnant without issue the first time, does not mean that getting pregnant the second time will be any easier. For women who continue to stay active, a modest snack of a couple of slices of toast with spread and a glass of milk or a yoghurt may be all that's required. Pregnant women should try to maintain a good iron intake from their diet to obtain the other beneficial nutrients in these foods. You should also be aware that some vitamin supplements and fish liver oil supplements are high in vitamin A, so always choose a specially prepared pregnancy supplement. Now, that doesn’t mean you can overindulge in fried foods or high fat foods; these could hinder conception. Aim to lose no more than 4kg per month: faster weight loss could be detrimental to your organs and might prove difficult to maintain.
Losing just 5 to 10 per cent of your weight can make a significant difference to your fertility and pregnancy risks.
If you are smoking, you need to stop now, not just for your health, but for the health of your baby and to promote healthy fertility. In Australia, women are advised to take supplements of folic acid, ideally for at least a month prior to conception. Drugs should be stopped regardless of your situation, but it is also a good idea to stop drinking while you are trying to get pregnant as well. Caffeine has also been shown to increase the chances of a miscarriage if you continue to use it excessively during pregnancy.
In Australia, all women who are pregnant or trying to conceive are advised to take iodine supplements.



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Comments to «Healthy eating for conception and pregnancy»

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