Getting ready for pregnancy uk

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.
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.

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But there are other good reasons for getting to a healthy weight before you begin trying for a baby. 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). If you build it into your daily routine, perhaps walking briskly to work, getting off the bus one stop earlier, or taking the stairs (NICE 2010), it will be more achievable.
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).
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). 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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