Balanced Preconception Nutrition: Setting the Foundation for a Healthy Pregnancy

Preconception Nutrition for a Healthy Pregnancy

Preparation before pregnancy is crucial for the well-being of both mother and child. The state of an individual's weight, diet habits, and overall health are directly linked to their prenatal experience as well as that of their unborn offspring.

Pre-pregnancy Weight

Your pre-pregnancy body weight plays a significant role in determining your baby's birth size. Studies indicate that underweight women have a higher risk of giving birth to smaller babies even though they might gn the same amount during pregnancy compared to those with normal weight. Conversely, overweight or obese women face increased risks related to complications during pregnancy such as gestational diabetes and hypertension. Therefore, it is advisable to consult your healthcare provider to ascertn if you need to lose or gn weight before getting pregnant.

Pre-pregnancy Nutrition

Notably, many women do not mntn a balanced diet prior to conception and might lack sufficient nutritional status for the demands of pregnancy. Typically, during pregnancy, starting from the second trimester onwards, an additional 300 calories dly is recommed. However, all these additional calories should come from nutritious sources that are part of your overall healthy diet.

The MyPlate icon acts as a guide to help you achieve this goal by encouraging diverse food intake while ensuring proper calorie and fat consumption. The USDA and the U.S Department of Health and Services have designed this food plate to assist with choosing an array of healthy foods for every meal.

MyPlate is divided into five food categories:

1 Grns - These are made from wheat, rice, oats, cornmeal or other cereal grn products. Half your grns should be whole-grn. Whole grns include whole-wheat bread, brown rice and oatmeal.

2 Vegetables - You need a variety of vegetables including dark green, red and orange options along with legumes like beans and peas and starchy vegetables such as potatoes. The healthier options include fresh, canned low-sodium or no-salt-added versions, frozen pln without added sauces or seasonings.

3 Fruits - Any fruit or 100 fruit juice counts towards your fruit group requirement. Choose fresh fruits, canned varieties packed in unsweetened liquids like water or 100 juice.

4 Dry - Milk products and foods derived from milk are part of this category. Opt for low-fat dry products that are high in calcium.

5 Protein - Lean protein sources include low-fat meats such as chicken breast, pork loin or turkey and fish. Include plant-based proteins such as beans, peas, lentils and soy products.

Regular exercise is also recommed even before pregnancy to mntn a healthy lifestyle.

It's important to note that while a prenatal vitamin supplement might help meet additional nutritional needs, it cannot replace a well-balanced diet rich in nutrients.

Iron intake helps in preparing the body for pregnancy by building iron stores which are essential for the fetus during this time. Good sources of dietary iron include:

1 Red meat like beef, pork and lamb as well as organ meats.

2 Poultry such as chicken or turkey especially dark meat.

3 Fish including sardines, anchovies and shellfish.

4 Vegetables from the cabbage family like broccoli, kale, turnip greens and collards.

5 Legumes such as lima beans, green peas, dry beans and peas along with canned baked beans.

Calcium is necessary for building strong bones before pregnancy to prevent risks of osteoporosis later in life due to insufficient intake during pregnancy. m for a calcium consumption of around 1000 mg dly by including three servings of milk or other dry products.

that you should always consult your healthcare provider regarding any dietary or exercise concerns tlored specifically to your health needs.

Resources:

• Johnson Center for Pregnancy and Newborn Services

• Obstetric Care

• Healthy Eating During Adolescence
  This article is reproduced from: https://www.stanfordchildrens.org/en/topic/default?id=nutrition-before-pregnancy-90-P02479

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