Indian Pre Pregnancy Diet Plan Menu

Caring during pregnancy is essential, but do you know taking care of your health before pregnancy is also critical? A mother-to-be has to prepare her body to receive a new life; for that, you needs to have a healthy body and a healthy weight. A mother with good physical condition gives birth to a healthy baby. To achieve a pregnancy-ready body, follow some healthy habits. Considering a balanced diet will be a great option. Your body will benefit a lot from a healthy diet. Some advantages of following a balanced diet during the pre-pregnancy period include:

• Vitamin D and Calcium nutrients help in the development of the fetus.
• Intake of folic acid leads to the proper development of the baby’s brain and spine.
• Chlorine-rich food improves digestion. It can also help in the development of a baby’s brain.
• Eating zinc-rich foods will improve the health of the placenta.
• Some nutrients like vitamin B12 and fatty acids improve fertility.
• Vitamin B boosts energy.
• Including iron-rich food will decrease the risk of iron deficiency.

A woman needs to be healthy even before pregnancy. Consider your body as an abode. So following a healthy diet is like preparing a healthy abode for your baby to grow.

Foods For a Balanced Diet During Pre-Conception

Consumption of enough nutrients is helpful for giving birth to a healthy baby.  Pregnancy has some demands, one of which includes nutrients. A Mother who does not have good health to develop a healthy fetus has more likely to give birth to an unhealthy baby. Healthy habits like following a balanced diet and exercise will help you to a great extent. Below given, are some food items you can include in your diet. Adding varieties of foods is vital to a balanced diet.

Vegetables

Eating vegetables is beneficial for people of any age. During the pre-conception period, all sorts of vegetables in the diet are a sound option. Green, orange, and red vegetables not only add colors to your salads but also provide needed nutrients. Beetroot, leafy greens, broccoli, okra, bitter melon, wax gourd, sponge guard, cauliflower, and tomatoes are some of the veggies suitable for a pre-pregnancy diet. 

Grains

Whole grains are good sources of vitamins and minerals. Grains contain fiber which helps to maintain a healthy weight. You can include wheat, brown rice, barley, and oatmeal in the diet. These are cheap and healthy options to maintain good health.

Fruits

Fresh fruits, dried fruits, or frozen fruits eat a lot of fruits during the prenatal stage. Drinking juice made of citrus fruit is recommended. You can also puree fruits or make healthy smoothies. Include plenty of citrus fruits like grapes and oranges. Fruits have vitamins and nutrients that can improve the health of the egg. Eating enough fruits will properly regulate your ovulation as well.

Protein 

You need to include 12 to 20 percent of protein in your daily calories. Consuming protein-rich food will improve the health of the fetus and regulate hormone production. It aids weight gain. The healthy body weight of the mother has a huge impact on the baby’s health. If you are someone who lacks enough body weight to get pregnant, include protein-rich food items in your diet. Lentils, dal, chicken, fish, green beans, soybeans, chickpeas, chia seeds, and cottage cheese are great choices. 

Dairy Products

Calcium improves bone health. Milk products contain calcium. If you are planning to get pregnant. Include dairy products into the diet to increase the chances of getting pregnant. Milk and dairy products give calcium and protein to your body. The doctor may advise you to consume dairy products even after you get pregnant. Drink low-fat milk for calcium. Cheese,  yogurt, and buttermilk are healthy dairy products. 

To follow a balanced diet, incorporate these food items into your diet. If you want to lose or gain weight, Don’t follow a diet without consulting a medical health professional. Only a professional can tell you about the perfect body weight to get pregnant. In some cases, women may be advised to gain weight, in other cases, doctors may recommend losing weight. It depends on the various factors. So before making drastic changes to your diet, consult your doctor. Apart from following healthy eating habits, exercise regularly to get the full benefit. Now you know the groups of food items to include in your diet. Given are some of the essential nutrients that play a great role in prenatal healthcare. Learn about the nutrients and their sources.

Essential Nutrients

Nutrients play the quintessential part in the baby’s development. They improve the quality of the placenta, breasts, and uterus before pregnancy. Trying to lose weight or following a strict diet after getting pregnant may affect the health of your baby. So women who are trying to get pregnant should consider these options before pregnancy not after it. Consume these essential nutrients before pregnancy.

Protein

Protein improves the health of uterine tissue and also helps to develop a baby’s tissue. It strengthens the uterine muscles. Protein is also useful for stabilizing the blood sugar.

Common Food Sources: Eggs, meat, yellow moong dal, pumpkin seeds, brussel sprouts, milk, and nuts

Iron

Iron increases the production of hemoglobin. If you are someone with a history of iron deficiency, consuming iron-rich foods will reduce your risk of having iron deficiency after getting pregnant.

Common Food Sources: Spinach, lentils, flax seeds, mushroom, beetroot, potatoes, watermelon, apple, pomegranate, dried fruits, cereal, and leafy greens

Folic Acid

Folic acid is an essential nutrient. It improves fertility and aids the development of the baby’s brain and spine as well. Consuming folic acid will help to avoid certain birth defects in the baby. Before taking any kind of folic acid supplements consult your doctor.

Common Food Sources: Chickpeas, Tomatoes, orange juice, avocado, fortified bread, ground nuts, liver, and banana

Calcium

You need to have healthy bones before getting pregnant. Your baby needs calcium to grow bones. If you don’t have enough calcium in your body this may lead to the development of osteoporosis later in life. Before pregnancy calcium intake is necessary.

Common Food Sources: Yogurt, milk, cheese, tofu, almonds, egg, sardines, leafy vegetables, and soybeans

Now you have an idea about the diet a mother-to-be is supposed to follow. Likewise, she must avoid certain foods. Take a look,

• Excessive sugar intake
• Regulate the consumption of tea and coffee.
• Avoid eating trans-fat food items like cake, pizza, cookies, and fried items.
• Avoid carbonated drinks.
• High intake of soy products
• Avoid alcohol consumption
• Avoid fishes that contain high levels of mercury
• Eating a lot of papayas
• Foods that contain Ajinomoto
• Pineapple

Also Read: IVF Diet Tips For Improving Success

Conclusion

Your eating habit can affect your before and after the pregnancy. Now you know the significance of a balanced diet before the pregnancy. Include grains, vegetables, fruits, and dairy products to get essential nutrients like folic acid, iron, calcium, and protein. Vitamin C, DHA, and iodine are some other nutrients vital for pre-conception. Also don’t get obsessed by the diet. To get the best result, along with dieting, exercising is also strongly recommended. You have to stay hydrated as well. Avoid unhealthy foods and habits for a happy and healthy pregnancy.