Diet before pregnancy

Diet before pregnancy plays a big role in a woman's life, because the ability to give birth to a healthy, strong child is the greatest gift from nature and the main goal in the life of the expectant mother.

Very often, in pursuit of an ideal figure, women forget about responsibility and apply rather strict requirements to themselves. Mono-diets, fasting, diet pills, poor nutrition and tiring workouts in a fitness club - all these measures aimed at achieving the desired ideal are unacceptable in the process of preparing for conception of a child.

Such strategies for combating excess weight should not be used during the period of planning a desired pregnancy. However, it is possible and even necessary to adjust your diet!

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Proper nutrition before pregnancy

Preparing for bearing a healthy baby includes proper nutrition. Diet before pregnancy is an important component of the correct intrauterine development of the child and the excellent well-being of the expectant mother. During this period, a woman should stay in shape and carefully monitor her weight, because it is known that during all nine months of pregnancy, a woman's body weight increases, which, if she does not control this process, can lead to excess weight.

Proper nutrition before pregnancy is, first of all, a balanced diet, including the use of vitamins, nutrients and essential microelements necessary for the female body. During the period of preparation for conception of a child, there can be no talk of fasting, mono-diets, purely vegetarian preferences in food or an overly strict diet, even if the doctor strongly recommends that the woman lose excess weight during the process of pregnancy planning.

Rapid uncontrolled weight loss weakens the immune system, deprives the woman's body of substances important for life, vitamins, and the necessary energy supply, which can cause various kinds of failures in the digestive system and lead to hormonal imbalances (in particular, the menstrual cycle), as well as other health problems. That is why weight correction of the expectant mother should be carried out under the strict supervision of doctors, and not only a gynecologist, but also an endocrinologist, nutritionist, and therapist.

A pre-pregnancy diet is appropriate approximately several months before the planned conception and, first of all, consists of the woman following a diet. The diet of the expectant mother should consist of a sufficient amount of protein foods and a complex of vitamins, including folic acid, which plays a major role in the full formation of the child's nervous system during pregnancy. Folic acid is found in bread, cereals, dairy products, yogurt, as well as legumes, liver, and leafy vegetables. Doctors recommend starting preventive intake of folic acid immediately a week before the desired conception and continuing it in the first three months of pregnancy. In this case, the daily dose of folic acid for a pregnant woman should be at least 0.4 mg.

It is important to draw the attention of the expectant mother to one of the B vitamins, which is called riboflavin (B2),? It prevents various defects in the development of the fetus. It is also necessary to remember about iron, which is responsible for the level of hemoglobin in the blood. Its deficiency often leads to the development of anemia in women, which, in turn, contributes to developmental disorders in the baby. Iron is found in broccoli, red meat, various vegetables, and poultry.

It is important for a future mother to take into account the fact that the ability to conceive, as well as to bear a healthy, strong child, directly depends on her weight. It has been established that a woman's optimal weight significantly increases the chances of successful fertilization. For example, a lack of body weight can "switch off" ovulation in a woman and in the future increases the risk of giving birth to a child with low weight. Obesity and extra pounds lead to no less dangerous complications of pregnancy: the development of hypertension, diabetes and premature birth. In women with excess weight, the pregnancy process is difficult and more intense.

Diet when planning pregnancy

The pre-pregnancy diet consists, first of all, in the daily consumption of four to five portions of fresh fruits, vegetables, and in the winter season - dried fruits. Dairy products are an obligatory component of the correct menu of the expectant mother. During the period of pregnancy planning, a woman should give up fatty foods and sugar-containing products in order to control her weight.

The breakfast of the expectant mother should include vitamin-rich mixtures and cereals. When preparing for conception, it is recommended to reduce the consumption of products containing vitamin A, since its excess can harm the child. It is advisable to refrain from eating fatty fish (especially tuna), which has an increased mercury content, which is dangerous for the formation of the nervous system of the future baby. Products such as peanuts or peanut butter can act as strong allergens, so they should also be avoided. Naturally, a diet when planning a pregnancy excludes the use of alcoholic beverages of any kind. The maximum permissible dose of alcohol for a woman who plans to become pregnant soon should not exceed two servings of alcohol per week (for example, 0.3 liters of weak beer or 1 glass of wine).

The most useful thing for a woman is to eat only natural food when planning a pregnancy. Vegetables, berries, and fruits grown in soil rich in various microelements have a beneficial effect on a woman's ability to conceive a child. Many of them contain vitamin C, which helps strengthen the immune system and improve the body's absorption of iron.

Various seafood products such as oysters, crabs, mussels, and shrimp are useful for women. They contain zinc, a microelement that is very important for the health of the body. Sources of vegetable protein that contribute to a full energy balance in the female body are legumes, in particular lentils, green peas, and beans. To prevent iron deficiency, which is one of the possible causes of infertility in women, the expectant mother needs to eat poultry. It is rich in iron and contributes to successful fertilization. Iron is also found in other products such as liver, egg yolk, cocoa, molasses, and seafood.

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Pre-pregnancy diet menu

Diet before pregnancy, as a balanced diet of a woman, is very important at the stage of preparation for conception of a child. This is one of the most important factors in the correct development of a healthy baby.

The pre-pregnancy diet menu includes the following:

• lean meat (the best option is chicken);
• legumes: peas, beans, lentils (they are rich in vegetable proteins);
• dairy products, which are a source of calcium;
• a small amount of vegetable fat, mainly from nuts, seeds, and fish, excluding animal products;
• fruits, berries and vegetables, and also in cold weather – dried fruits (daily);
• unrefined carbohydrates, which are found in greatest quantities in bread, muesli, whole grain products and potatoes.

It is important to remember that all products in a woman’s diet should be exclusively fresh and subjected to minimal heat treatment.

A woman planning a pregnancy should avoid eating the following foods:

• soft cheeses and various meat pates (they very often cause food poisoning);
• frozen foods, canned goods and semi-finished products;
• drinks containing caffeine: coffee, strong tea, cola, as well as sugar-containing carbonated drinks;
• fried and spicy foods;
• products containing large amounts of animal fats;
• refined products: cakes, pastries, pies, etc.;
• products that contain dyes, as well as artificial additives, preservatives and fragrances;
• alcoholic beverages.

A proper diet before pregnancy will help the female body to cope with all the hardships associated with bearing a child much easier, and will also prepare the expectant mother for an equally important stage - breastfeeding. It is important to take into account the fact that the reserves of vitamins and nutrients that will support the child in the most important first three months of its intrauterine development accumulate in the woman's body long before conception. It is for this reason that rational, balanced nutrition takes a leading place in the process of preparing for conception.