Diet Chart For pre pregnancy

Pre-pregnancy planning is very essential to keep the mother and the future baby as healthy as possible. Pre-pregnancy health diet plays an important role in the process of birth. To have a healthy body and reproductive system, proper nutrition is must. The building blocks for hormones are usually found in the diet one follows. Antioxidants which are very important for protecting the sperms and eggs from free radicals need to be included in the diet. Food items rich in nutrients that are essential for fertility need to be included in the diet. Also, foods items that can be harmful to the health and fertility need to be avoided.

The pre-pregnancy health diet should comprise of a protein-rich food, carbohydrates, fibers along with some micronutrients such as vitamins and minerals. It is very essential to have fruits, nuts, and vegetables for the development of the baby. To prepare the body for conception, proper nutrients are a must. The doctor may prescribe calcium supplements, vitamins and folic acid tablets which are good for both the sexes.

If the pre-pregnancy diet does not consist of proper nutrients, it may result in serious birth defects in the child. So proper diet is always recommended.

1. Smoking : It takes longer for smokers to conceive, and smoking makes a woman's eggs more prone to genetic abnormalities. Smoking increases the risk of miscarriage and ectopic pregnancy.
2. Too much Caffeine : But if you consume more than 200 milligrams of caffeine—that's about one to two cups—per day, you should ease up.
3. Excessive Drinking : Drinking to excess (more than two drinks each day) is linked to irregular periods, lack of ovulation and abnormal estrogen and progesterone levels, which can make it harder to conceive.
4. Extreme weight gain : Obesity can increase the risk of pregnancy complications such as gestational diabetes, preeclampsia, birth defects and the need for a c-section. So it's important to be at a healthy weight when you're trying to conceive.

Do's And Dont's

1. Load Up On Leafy Greens : Greens like spinach, kale are great sources of folate, a key B vitamin that helps prevent neural tube defects, including spina bifida, during the earliest stages of fetal development.
2. Drink Milk : It's high in calcium, which is crucial for the developing skeleton of the fetus.
3. Abstain from Alcohol : Alcohol is the leading known preventable cause of mental and physical birth defects, it's best to abstain when you're trying to conceive.
4. Reach for Raspberries : They contain lots of vitamin C, which is necessary for proper collagen formation, a key to strengthening your membranes.
5. Snack on Yogurt : It contains probiotics, good bacteria that help to boost your immune system.
6. Say "No" to Non-pasteurized Milk or Cheese : Soft cheeses like Brie, feta, and blue cheese may cause an infection (listeria) that pregnant women are particularly susceptible to.
7. Go Ahead -- Eat (Lean) Red Meat : Try grass-fed beef or leaner varieties like buffalo. Even better, combine meat with tomato sauce, which contains vitamin C, to boost iron absorption.
8. Stay Away from Shark, Swordfish, King Mackerel, and Tilefish : eel free to eat two 6-ounce servings of low-mercury fish such as wild salmon, chunk light tuna (in water), and tilapia. And always make sure to cook fresh fish thoroughly to help reduce the risk of bacterial exposure.

1. Beans : Women who ate a lot of plant protein were substantially less likely to have trouble trying to conceive.
2. Ice Cream : One or two daily servings of whole milk or whole milk products (like ice cream!) protect against ovulatory infertility.
3. Leafy Greens : Spinach, romaine, arugula, broccoli, and other dark leafy greens are high in folate, a B vitamin that a few studies have shown may improve ovulation.
4. Pumpkin Seeds : They're high in non-heme iron, the type of iron found in certain plant food and iron-fortified foods.
5. Whole Wheat Bread : Complex carbs take longer than refined ones to digest, helping to keep blood sugar (and insulin levels) stable.
6. Olive Oil : Olive oil is a monounsaturated fat that helps increase insulin sensitivity and decrease inflammation throughout the body.