Nutrition Tips

Now that you are planning a baby,along Prior to pregnancy with lifestyle changes along with dietary modifications are must you have to modify your diet too. Eat a balanced diet.

Choosing what to eat should be based on a balanced diet and the amount of calories you need to carry out your daily activities.

Consume adequate synthetic folic acid daily (from fortified foods or supplements) AND food forms of folic acid from a varied diet.

You can get adequate folic acid by taking a multivitamin with 400 micrograms (mcg) of it daily. You can supplement this with will also find it in fortified breakfast cereals; citrus fruits and juices; dried peas and beans; and green, leafy vegetables such as spinach, collard and turnip greens, and broccoli.

Eat foods high in heme-iron, iron-rich plant foods, iron-fortified foods, or foods that facilitate iron absorption, such as vitamin C- rich foods.Iron is important during pregnancy as it prevents anemia.

Eat a variety of fruits-

Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans (chick peas), split peas, and lentils.

Get your calcium-rich foods

Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked rice or pasta.

Vary your protein choices with more fish, beans, peas, nuts, and seeds.


Nutrition Tips