Carbohydrate, Protein & Fat | Health Food Nutrition

Carbohydrate, Protein and Fat

Whole Grains provide fiber and folate beside many other nutrients - Essential for the healthy weight of the mother

and prevent neural tube defect in newborn

Carbohydrate

Carbohydrates are important for our bodies, even though some people think they're bad. Eating the right amount of carbs in the right way is key. If you're thinking about having a baby, it's good to choose healthy carbs, like whole grains, and eat them in the right amounts. This helps you stay healthy before getting pregnant.

Which carbohydrates are best and why:

Choose whole grains for better pre-pregnancy nutrition.
Whole grain foods are high in fiber, vitamins, minerals, and antioxidants - some vitamins and chemicals help your body heal.
They help with normal blood sugar levels, improve digestion, and lower cholesterol or harmful fats in the blood.
Whole grains are rich in Folate which prevents the neural tube of the baby
Whole grain provides Iron and Zinc important for preventing anemia in the mother and may reduce the risk of cleft lips in the fetus.

Tips

Be a smart consumer when selecting whole grains.
Look for terms like "whole grain" on labels to ensure you're making the right choices.
Don't rely on color alone; added ingredients like molasses can affect color without the food being whole grain.
Whole fruits, vegetables and legumes are also excellent sources of carbohydrates for a healthy diet.
Read the label to avoid added sugar products. 10% or less added sugar of total carbohydrates are healthier option.
Avoid sugary food and drinks as well as food and drinks with artificial sweeteners, both can harm our body and gut bacterias.

Protein is essential for promoting healthy egg production which aids in fertility. Prepares the mother's body for the appropriate growth environment of the fetus. Adequate intake reduces major risk factors.

Protein

By including adequate protein in your daily food, you can support reproductive wellness and increase your chances of getting pregnant.

Best Protein options in right portion:

Include 3oz or your palm size of protein food with each meal.
Select high-protein snacks throughout the day.
Meat and poultry are high in Vitamin B12 which prevents anemia in the mother and promotes healthy brain development of the baby
Most of the seafood, nuts, seeds, and meats are high in zinc which may reduce the risk of cleft lips in babies.
Options for protein sources include: Lean meats, Chicken, Eggs, Seafood, Beans, Lentils, Nuts, Seeds, Tofu
Additionally, consider adding low-fat or fat-free dairy products to your diet, such as: Milk, Yogurt, Cheese, Lactose-free dairy, Fortified soy drinks, Soy yogurt.
Most of the protein foods are high in Iron and Calcium

Healthier fats reduce inflammation and support regular ovulation (egg production in females). Reduces blood cholesterol and reduces the risk of high blood pressure in pregnancy.

Fat

Healthier fats, including omega-3 and monounsaturated fats, play a crucial role in promoting pre-pregnancy health and fertility for women. These fats offer so many benefits. Therefore, it's better to get these healthy fats in your diet to support optimal reproductive wellness and increase the chances of getting pregnant.

Selecting Healthier fat

Aim for 20 to 35% of daily energy from healthy fats.
Limit saturated fats like butter, sources of animal fat, and fatty cuts of meats to less than 10% of daily calories.
Healthier fat sources include
- Fatty fish
- Avocado
- Nuts and seeds
- Olive oil
- Nut butters

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Carbohydrate, Protein and Fat