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Don't leave the success of your marriage to fate; read Susan
Quilliam's wise words on getting the balance right once and for all?
Your future children will benefit from the steps you take now to
improve your diet. In fact, eating nutritionally is one of the most
important things you can do for your baby. Being a healthy body
weight is important before pregnancy - if you're underweight it
can be more difficult to conceive, if you're overweight you run a
greater risk of complications such as high blood pressure and
diabetes during pregnancy.
Ideally, you should start thinking about a balanced diet three
months to one year ahead of conception. Because you want to maximize
your nutrient stores before becoming pregnant, you should, on a
daily basis, consume:
- Two to three calcium-rich foods, such as reduced fat milk,
cheese and yogurt
- At least five servings of fruits and vegetables. Of these, one
should be rich in vitamin C - good sources include oranges,
cantaloupe, kiwi, and papaya. And two servings should be rich in
folate, a B vitamin that helps prevent defects such as spina
bifida - lentils, orange juice, spinach, and broccoli are
good.
- Eat two servings of a lean, high-protein food, such as fish or
white meat.
- Base most of your meals on starchy foods, particularly whole
grain foods, including brown rice, oatmeal, and wholewheat
bread.
- Drink plenty of fluid.
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As for vitamin supplements, make sure that you take a folic acid
supplement (400 micrograms a day) before conception and for the
first three months of pregnancy to protect against the risk of
neural tube defects. Folic acid is the synthetic form of the B
vitamin folate (see above). During your first antenatal check up, a
sample of your blood will be tested to see if you need additional
iron, which can be also be taken as a supplement.
It is critical to point out, however, that some vitamins and
minerals can be toxic if taken in too large of an amount. Vitamin A
can cause birth defects. For this reason, vitamin A supplements and
foods containing large amounts of it such as liver and liver
products are not advisable.
Finally, pregnant women are vulnerable to food poisoning bacteria
such as listeria and salmonella, so try to avoid prepacked salads,
raw egg and soft unripened cheeses such as brie. |
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