The Importance of Pre Pregnancy Nutrition
Nutrition and Diet advice has primarily focused on the 9 months of pregnancy. However increasing research recognises the importance of pre-pregnancy nutrition for not only the female, but also for the male. Optimal health for both parents will encourage healthy fertility and also assist in preparing the female body for the extra metabolic and physical demands of pregnancy. A pre-pregnancy nutrition focus is recommended at least 3-4 months prior to conception.
Optimal nutrition, good general health and exercise are the most important aspects of getting ready for pregnancy. Eat plenty of fruits and vegetables and wholegrains such as brown rice every day. In addition, small serves of protein such as tofu, beef, pork, lamb or chicken should be included at each meal. It is important to spread protein throughout the day. Try not to eat the same breakfast lunch and dinner each day. Rotate at least every three days to ensure you are getting a wide spread of vitamins and minerals from a variety of different foods.
A pregnancy multivitamin containing Folic acid (folate) such as Biomedica (brand name), Natal Care multivitamin, is recommended as soon as you consider having a baby. This can be taken 3-4 months in advance and also throughout the pregnancy and breast feeding. Folate is a B group vitamin found in a variety of foods that helps protect against neural tube defects in the developing foetus. For women who are planning a pregnancy, and during the first three months of pregnancy, a daily folic acid supplement that contains at least 400 micrograms of folic acid is recommended, as well as eating foods that are naturally rich in folate or are fortified with folic acid. This includes :- asparagus, broccoli, chick peas, dried beans, lentils and spinach.
Finally, try to maintain a healthy weight by exercising at least 30 minutes per day and get any other health problems such as diabetes under control prior to conception. I recommend that you do not smoke or drink alcohol, and limit caffeine to 1-2 serves per day.
Good luck!