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Healthy Nutrition And Diet


If you follow a healthy diet, you can boost your fertility and increase your chances of having a healthy pregnancy. So, what do you need to eat from each of the major food groups each day to be in prime shape for pregnancy?

Fruits and Vegetables 5-10 servings
You can enjoy foods from this group however you choose fresh, frozen, canned or juiced. One piece of fruit counts as one serving, as does a small salad or glass of juice.

Breads and Cereals 6 or more servings
This food group also includes pasta and rice. These foods give your body energy from carbohydrates, and fiber to maintain a healthy digestive tract. Look for whole wheat products such as wholemeal bread and whole wheat pasta.

Dairy Products 3 servings
Calcium is extremely important for your bones and teeth, and some protein. Eat a variety of low fat dairy products, but avoid raw or undercooked eggs and soft cheese for the risk of food poisoning.

Meat, Fish and Meat Alternatives 2 servings
Eat lean meats, poultry, and fish. If you eat a vegetarian diet, make sure you're getting your protein from other sources like tofu, legumes and nuts.

You need to limit unhealthy foods like fats and oils, sugary drinks and sweets. Use margarine, butter and cooking oils sparingly, and eat fatty or high sugar foods in moderation.

It's not necessary to take a supplement if you are eating a balanced diet and getting the nutrients your body needs. If you want to take vitamins, make sure you switch to prenatal supplements before you conceive, which have lower doses of vitamins and minerals that won't be harmful to your unborn baby. Also, you'll need a folic acid supplement before conception, which reduces the risk of neural tube defects like spina bifida in the developing fetus.

Find ways to add healthy foods to your diet: for example, drink a glass of orange juice each morning to get more folic acid, or have yogurt as a snack rather than a pastry or piece of cake.

A good diet can help prevent birth defects, make labor and delivery easier, decrease your chances of miscarriage, and help prevent infection in you and your baby. Your baby will be healthier at birth, and you won't be as likely to suffer from anemia during your pregnancy.

Never go on a diet when you're trying to conceive or are pregnant. Being underweight can affect your ovulation or developing fetus, and crash diets can be extremely dangerous for your baby. Eat a diet of nutritious foods, get regular exercise, and you'll enjoy a healthier pregnancy and delivery.

 


 
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