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The importance of a healthy diet during preconception
Table of Contents
1. What a diet should look like when you're preparing for pregnancy
First of all, a proper diet in preparation for pregnancy should be balanced and provide the body with all the necessary nutrients.2. It's a protein
One of its key elements is an adequate amount of protein, which is necessary for many processes in the body, including the building of tissues and organs in the developing fetus. Its best sources are poultry, fatty seafood, eggs, lean meat, garlic seeds and low-fat dairy products. Vegans and people who avoid animal products can choose plant products as a source of protein beverage, tofu, tempeh, nuts, seeds, quinoa and other plant products can also provide sufficient protein and other nutrients.3. Fruit and vegetables
Vegetables and fruits are another important part of a healthy diet, both during pregnancy preparation and during pregnancy. Their consumption carries many health benefits, thus helping to maintain optimal maternal health and promoting proper fetal development. They are a great source of vitamins and minerals, fiber and antioxidants. It is recommended to eat at least 5 different portions (about 80100 g) every day (J. A. Grieger, L. E. Grzeskowiak, V. L. Clifton 2014).4. Whole grain products
Unlike refined cereal products such as white bread or white rice, whole grain products retain all parts of the grain, including the embryo and the shell. This makes them provide significantly more nutrients and fiber and thus support the proper functioning of the carbohydrate economy, digestive processes and help control body weight (N. Salavati 2020).5. It's the fat
Choosing the right types of fats can have a significant impact on the health of the mother's heart, brain and overall health, as well as the fetus in the future. Therefore, it is important to limit saturated and trans fats to the unsaturated fats found in vegetable oils (except coconut), nuts, avocados and fatty seafood. It is also worth noting that some vitamins (A, D, E, K) are fat-soluble, which means that without this ingredient their digestion is impossible (H. C. Braarwoud 2018).6. Regularity of meals
Regular meals help to maintain stable blood glucose levels, meet the body's current energy needs, and provide essential nutrients. This is important because a developing fetus needs a constant supply of nutrients such as protein, vitamins and minerals to grow and develop properly. Eating regular meals is also associated with the risk of overeating snacks, which are often unhealthy and may contain a large number of calories and, therefore, a high amount of salt and/or sugar.7. What to avoid when trying to have a baby
Alcohol can lead to birth defects, developmental delays, and neurological disorders in the baby. Smoking tobacco increases the risk of preterm birth, low birth weight of the baby, and many other serious health problems (J. V. Been et al., 2014). Another important aspect is avoiding raw or undercooked foods.8. Important nutrients and supplements during preconception
Folic acid is an ingredient that is necessary to supplement during pregnancy preparation. Its main function is to prevent fetal defects, especially those related to the nervous system, e.g. neural tube defects. The recommended daily dose is 400800 micrograms, preferably in the form of methylated folic acid, which is the most absorbable form (L.M De-Regil 2015).9. The iron
During pregnancy, the body's need for iron increases because the mother has to supply oxygen not only to herself but also to the developing fetus. Iron deficiency can lead to anemia, which can be associated with weakening of the body, fatigue, headaches and other symptoms unfavorable to both the mother and fetus (P. H. Nguyen et al., 2016).10. It's calcium
Also important is calcium, which is essential for maintaining bone and tooth health. It is a key component in building and maintaining the body's bone structure. During pre-conception and pregnancy, calcium is particularly important because the mother's body must provide an adequate amount of calcium for both herself and the developing fetus. Its adequate supply should not be a problem. However, it is found in many natural foods such as dairy, broccoli, jam, almonds, figs, sardines, tofu, and many others. If its quantity is not sufficient, consider supplementation (WHO 2020).11. Vitamin D and omega-3 fatty acids
Other ingredients that should be considered for supplementation are omega-3 fatty acids, especially docosahexaenoic acid (DHA). In Poland, vitamin D supplementation is also recommended in the autumn-winter period. It is worth checking its level and consulting a doctor, which is particularly important when trying to have a baby.12. When to start preparing
The guidelines of the Polish Gynecological Society clearly state that preparation for pregnancy should be started at the latest 3 months before the planned conception. Consultation with a doctor It is recommended that you start with a visit to a family doctor or gynecologist. Interestingly, it turns out that not only is the proper lifestyle of the expectant mother important, but also the expecting father should take care of his or her diet and healthy habits. In addition to a balanced diet, parental preparation should involve several families. Consultations with a physician Recommended to start with the visit of a family physician or gynaecologist.
