03.12.2013

Best diet to prepare for pregnancy

If you're just a little overweight, you should stick to a 1,200 to 1,500 calorie diet to help lose weight. Being a healthy weight primes your body for baby-making, and eating well lays down stores of nutrients that get pregnancy off to the best start. The government's eatwell plate is a useful visual guide to the proportion of each food group that should make up your daily diet. Being overweight before conceiving has been linked to increased risk of complications once you're pregnant. If you are overweight and are trying to eat more healthily:Make time for breakfast every day.
Vitamin supplements are not a substitute for eating well, but may help if you're finding it hard to have a varied diet. See your doctor if any of these apply to you, as you'll need a prescription for a 5mg dose. As well as taking a folic acid supplement, eat plenty of foods rich in the naturally occurring form of folic acid, called folate. Don't eat foods which are high in the retinol form of vitamin A, such as liver and liver products, including pate. Prepare your body and your life for pregnancy with our health and lifestyle checklists, or swap tips and advice with others who are trying for a baby in our friendly community.
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The body changes so much during pregnancy and many important developments take place in the first month of pregnancy.
While one specific diet will not likely help you get pregnant, staying on track with a healthy diet will.
Fish provides essential nutrients to help keep your body healthy.[4] However, it's best to avoid fish that are high in mercury, as mercury accumulates in the body and can affect your baby. Sugar in foods like sodas, cakes, cookies, and even juices just adds empty calories to your diet. If you and your partner stick to a healthy, balanced diet, you may be able to boost your chances of conceiving (Homan 2007).
But there are other good reasons for getting to a healthy weight before you begin trying for a baby. Your GP may refer you to a dietitian who will be able to advise you about the best ways to gain weight. Dieting during pregnancy is not recommended, so now's a great time to start making healthy eating choices that you can stick to once you do conceive (Williamson 2006). Losing weight gradually, and through healthy eating and regular exercise, is the best option. Foods rich in folate include dark green leafy vegetables such as spinach, kale, citrus fruits, nuts, brown rice, fortified bread and some fortified breakfast cereals. Only take a vitamin supplement tailored to women who are trying to conceive or who are pregnant.


Too much retinol in your body once you're pregnant could harm your baby (Barrowclough 2009, CKS 2007). By having a healthy diet that is rich in certain nutrients and low in toxins, a woman may be able to reduce the risk of birth defects and complications.
The government therefore recommends that women should stop drinking alcohol when trying for a baby (DH 2009). The reason for the two-portion limit is that oily fish may contain pollutants, such as dioxins and PCBs (polychlorinated biphenyls). Not only is a good diet important to the fetus; it is also good for the mother, who will be healthier. Saturated fats, such as those found in bacon, dairy products, and other meats, are a little better, but you should still limit these fats in your diet.
By changing diet to prepare for pregnancy a woman is establishing good eating habits to carry through the pregnancy, getting her body ready to supply nutrients to the baby and providing her body the best chance of taking care of itself.
Aim for two portions a day, or three if you are vegetarian.Fish should make up about two portions a week. Aim for three portions a day, one portion being a yoghurt or a glass of semi-skimmed milk (NHS 2010).Some iron-rich foods, such as red meat, pulses, dried fruit, bread, green vegetables and fortified breakfast cereals.




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