World’s greatest feeling for women is when they start expecting a new born. Nothing can replace the happiness which a woman gets when she delivers a baby. But with all joy and excitement, one should not forget the hard phase associated with it. The concern gets double if you are overweight. It’s very important for you to get your diet on track to prepare the body for upcoming requirements.
Loosing that extra weight will increase the chance to conceive. Studies show that the overweight women tend to have more problems during conception and in a period of pregnancy than women with normal weight. Setting a goal for weight can be one best way to keep a check on the amount of weight you need to lose. It will help you set a time frame for weight reduction. Losing 2 pounds of weight in a week can be an easy and safest way. Calculate the Body Mass Index (BMI) to know your optimal weight and then set the limits. The normal BMI ranges from 20-25 kg/m2.
Choose healthy food among all available options. Healthy food not only benefits your body and health; it also increases the ability to conceive. It helps you to keep the nutrient storage for fulfilling the upcoming demand. So, the task is for all male partners- take her for a brisk walk, indulge in physical activities, perform yoga or go to the gym, work out together. Even if you are normal weight try to stick to healthy diet and do regular physical exercise.
PRECONCEPTION DIET MAKEOVER
Though every food group is essential for the body but there are certain specific nutrients required before pregnancy. These nutrients have a direct effect on to the growth of the foetus.
Folic acid- Adequate store of folic acid in mother’s body before pregnancy helps to prevent the upcoming baby form various spinal and brain defects like Spina bifida, Anencephaly, Encephalocele. The intake of folic acid in the diet need to be checked before 12 months of conception. So, if you are planning to have a baby anytime in the next year make sure you consume a diet rich in folic acid from now on.
Sources:
Green leafy vegetables- spinach, turnip green, mustard green, romaine lettuce are arich source.
Legumes- Lentils, pinto beans, Bengal gram, black gram, navy beans, kidney beans.
Nuts and Seeds- Flax seeds, Almonds, Sunflower seeds.
Fruits- citrus fruits are high in folate content like orange, grapefruit, papaya, strawberries, raspberries.
Try to include these folic rich foods in the diet to reach the requirements of pregnancy (400-600 mg/day or .4mg).
High protein food- There are studies done on couples which reflects the beneficial effect of protein during fertility. The studies say, consumption of high protein low carb diet helped in increasing the pregnancy rate. Eating 25 percentage of protein on a diet and 40 percentage of carbohydrate improves the quality of ova (female eggs) and increases the pregnancy rate. Whole eggs and egg white contains complete protein that has all the essential amino acids. White meat and fish are an equally good source of protein. Salmon fish is one best example. For those with a vegetarian diet, include legumes and beans in daily intake. Consumption of soy and its products are a good source of protein.
Omega 3 fatty acid-An adequate amount of omega 3 fatty acid in the diet of an expecting mother is responsible for baby’s brain development. The presence of healthy fats such as omega 3 fatty acid in the diet also helps in keeping the hormones function properly.
Source: Fax seeds, chia seeds or oily fish like mackerel, lake trout, sardines, salmon and herring.
Iron- The main function of iron in the body is to produce hemoglobin. Hemoglobin is a protein found in red blood cells and it carries oxygen to various organs and tissues inside the body. Your body carries up to 50 percent more blood in the body during the time of pregnancy. So keeping iron store is required for the health of both mother and baby.
Source:
Meat and meat products: Liver, Oyster, Turkey, Chicken
Nuts and seeds: Sesame seeds, Pumpkin seeds, Flaxseeds, Almond, Hazelnuts
Vegetables: Spinach, Sweet potato, Broccoli, Peas
Legumes: Chick pea, Soybean, Lentils, Kidney beans
Fruits: Strawberries, Watermelon, Raisins, Dates
Cooking in iron vessels is one good practice, this adds iron in the diet. Snacking roasted Bengal gram is also a very healthy habit of incorporating iron in every day routine.
Dairy products- Dairy product is another important food group. Nearly 3 servings of milk are required to keep a proper load of the nutrient in the body. Calcium provided by the milk helps in making your bone strong and it will help the proper growth and development of the placenta. Deficiency in calcium intake will lead bone weakness and de-mineralization. Many nutrients present in the dairy products is required in a large amount e.g. calcium, protein, phosphorous, vitamin B12, magnesium, and riboflavin.
Fruits and vegetables. Try to make you meal as colorful as you can by adding various vegetables and fruits in it for a healthy start of motherhood. Preparing your body before head will help you survive the changes during pregnancy with ease. Fruits and vegetables in the diet help you attain all essential nutrients and antioxidants. It helps to decrease the inflammation in the body. Try to consume raw fruits instead to adding juice in daily routines. Raw food is not only high in nutrient content but they also provide fiber. Try to avoid packed fruit juices as they are loaded with plain sugar.
So, if you are geared up to experience this beautiful phase of giving life to a new one. Start right now!!
Try to add these nutrients and food groups in your daily living for a healthy phase of pregnancy and to have a well-nourished baby.