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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
Vegans and people who avoid animal products can choose plant products as protein sources Soybean, tofu, tempeh, nuts, chia seeds, quinoa and other plant products can also provide sufficient protein and other nutrients. Salavati 2020). Its best sources are poultry, fatty seafood, eggs, lean meat, legume seeds and low-fat dairy products. It is also important to pay attention to the quality of protein sources and avoid processed meats, which may contain additional preservatives and artificial additives (N. One of the key organism responses is to protein, which is essential to the processes that build up and develop in many tissues and organs.3. The Commission shall adopt delegated acts in accordance with the opinion of the Standing Committee on Plants, Animals, Food and Rural Affairs and the Committee on the Environment, Public Health and Consumer Protection
They are a great source of vitamins and minerals, fiber, and antioxidants. Grieger, L.E. Clifton 2014). Their consumption carries many health benefits, thus helping to maintain optimal maternal health and promoting proper fetal development. It is recommended that you consume at least 5 different servings every day (about 80100 g) (J.A. Grzesak, V.L. Vegetables and fruits are another essential part of a healthy diet, both during pregnancy preparation and during pregnancy treatment.4. Whole grain products
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. Equally important in a proper diet during the preconception period are whole grain products. Salavati 2020). Unlike refined cereal products such as white bread or white rice, whole-grain products preserve all parts of the grain, including embryos and shell.5. It's the fat
It is also worth noting that some vitamins (A, D, E, K) are fat soluble, which means that without this ingredient their absorption is impossible (H.C. Choosing the right types of fats can significantly affect the health of the mother's heart, brain and overall health, as well as the fetus in the future. Braarud 2018).6. Regularity of meals
This is important because a developing fetus requires a constant supply of nutrients such as protein, vitamins, and minerals to grow and develop properly, so it is important to avoid situations where hunger surprises us (J. It is also important to pay attention to the regularity of meals This is especially important during pregnancy, but getting used to the body early.7. What to avoid when trying to have a baby
Alcohol can lead to birth defects, developmental delays, and neurological disorders in the baby. Been et al. 2014). Avoiding alcohol and smoking tobacco is also a necessity during the preparation period. Smoking of tobacco increases the risk of preterm birth, low birth weight and many other serious health problems (J.V.S. It is also an important aspect of ready-to-eat foods, such as caffeine and caffeine, which can have serious effects on the diet and diet, and therefore can reduce the effects of caffeine.8. Important nutrients and supplements during preconception
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
Iron deficiency can lead to anemia, which can be associated with weakening of the body, fatigue, headaches, and other symptoms that are unfavorable to both the mother and the fetus (P.H. Another important micronutrient is iron, which is necessary for the production of hemoglobin that transports oxygen from the lungs to other parts of your body.10. It's calcium
In the pre-conception period and during pregnancy, the importance of calcium is particularly important because the mother's body has to provide an adequate amount of this ingredient both for itself and for the developing fetus. However, if its quantity is not sufficient, it is worth considering supplementation (WHO 2020). It is a key element in building and maintaining the bone structure of the body. Its adequate supply should not be a problem It is found in many natural food products such as dairy, broccoli, yeast, almonds, sardines, tofu and many others.11. Vitamin D and omega-3 fatty acids
It is worth checking your level and consulting your doctor, which is particularly important when taking care of your baby.Every woman is different and individual health and dietary factors can affect your nutritional needs.Other ingredients to consider are omega-3 fatty acids, especially docosahexaenoic acid (DHA).You should consult your doctor or nutritionist before you start your pre-conception period to assess your dietary needs and supplementation.12. When to start preparing
In addition to a balanced diet, parenting preparation should involve several steps. Consultation with a doctor It is recommended that you start with a visit to a family physician or gynecologist. It is worth considering talking to a psychologist or therapist if you have any concerns or emotional difficulties related to your future pregnancy. Every 3 months, it turns out, not only is the proper lifestyle of the future mother important, but also the future father should take care of your diet and healthy habits.
