Live healthy with Dr. Rezmin!
Quick Facts
1. A healthy way of preconception eating reduces the risk of diabetes and high blood pressure during pregnancy.
2. Following food guidelines helps maintain a healthy weight and ensures sufficient nutrient intake
3. Women entering pregnancy in a well-nourished state have less chances of pregnancy-related problems and birth defects of the baby.
Food Groups and Catagories
For a healthier pre-pregnancy time, it's beneficial to add foods from all food groups into your diet. Nutrition science helps us understand what's in our food, like vitamins and minerals. Food groups, like those suggested by this guide or USDA, make it easier to know how much of each type of food we should eat. This way, we can get all the nutrients we need without having to keep track of each one separately.​ Check out the USDA my plate guidline here
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The main food groups are:
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Fruits
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Vegetables
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Grains (bread, rice, pasta etc )
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Protein foods (meat, poultry, seafood, cheese, beans, peas, eggs, nuts, seeds)
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Dairy (milk, yogurt, cheese)
Fruit Facts
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USDA recommends filling up half of your plate with fruits and vegetables, which means 1/4th plate of fruits every meal that adds up to 2 cups of fresh/frozen/canned fruits per day.
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It is best to have fruits with no added sugar or salt.
Why fruits for Pre-pregnancy time?​
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Fruits like berries are packed with nutrients called "Antioxidant" which heal your body and increase fertility.
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Citrus fruits, Bananas, and Avocados are high in the nutrient "folate" which prevents neural tube defects in the baby.
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Fruits like watermelon help you stay hydrated, and can reduce cravings for sugary drinks.
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Fruits provide you with natural sugar and fiber which reduces sugar cravings and helps maintain a healthy weight, A healthy weight before pregnancy is essential to reduce the risk of pre-eclampsia, gestational diabetes during pregnancy, also healthy weight increases your chance of getting pregnant.
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Vegetable Facts
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USDA recommends filling up half of your plate with fruits and vegetables, with vegetables making slightly larger portions. Which means a little more than 1/4th plate of vegetables every meal which adds up to 3 cups of fresh/cooked/canned vegetables per day.
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2 cups of leafy salad or 1 cup of vegetable counts as 1 cup of vegetable.
Why vegetables for Pre-pregnancy time?​
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Dark green vegetables are high in Iron and Calcium, Iron stocks up the storage of blood cells and Calcium stocks up storage in bone before pregnancy and prevents deficiency during pregnancy.
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Broccoli, Asparagus, leafy greens, beets, and Brussels sprouts are high in the nutrient "folate" which prevents neural tube defects in the baby.
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Vegetables provide you with fiber which keeps you full for a long time and helps maintain a healthy weight, A healthy weight before pregnancy is essential to reduce the risk of pre-eclampsia, gestational diabetes during pregnancy, also healthy weight increases your chance of getting pregnant.
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Grains and Protein Facts
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USDA recommends filling up half of your plate with grains and proteins, with grains making slightly larger portions. This adds up to 6 ounces of grain and 5 ounces of protein
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An example of 1 ounce of grain is 1 slice of bread, 1/2 cup of cooked rice/pasta/cereal. It is important to have at least half the grain as whole grain.
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An example of 1 ounce of protein is 1 egg, 3-4 dices of cooked meat or chicken, 1/2 cup of unsalted nuts and seeds.
Why grains and protein for Pre-pregnancy time?​
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Grains and whole grain provides fiber, folic acid, and selenium which is important to prevent complications during pregnancy.
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Protein are building blocks for body helps in healthy egg production and makes mother body ready for pregnancy
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More details on grains and protein are available in Carbohydrates, Protein and Fat section
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Dairy Facts
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USDA recommends 1 cup of dairy in each meal, this adds up to 3 cups of dairy every day
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An example of 1 cup of dairy is 1 cup of milk or 1 cup of yogurt, 1½ ounces of hard cheese.
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In case of milk or dairy intolerance select - 1 cup of fortified soy milk or yogurt, and 1 cup of lactose-free dairy milk or yogurt.
Why dairy for Pre-pregnancy time?​​
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Milk and dairy are the best sources of calcium and vitamin D. The Majority of the available milk at the grocery store is added with calcium and vitamin D. Sufficient Calcium and Vitamin D during pre-pregnancy time reduces the risk of pre-eclampsia, may improve your chance of getting pregnant, provide enough storage for mothers healthy bone and babies healthy bone development.
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Milk and dairy products are also high in Protein, Vitamin B12, Zinc, and Iodine. Look at the essential vitamins and minerals chart to know their benefits.
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A fun and easy tool to select healthy and high-nutrient food is The bull's eye chart categorizes foods into three areas: green, yellow, and red.​
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Green area foods are ideal for daily eating.
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Yellow area foods can be enjoyed every other day or in moderation.
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Red area foods are best to eat once a week or with caution.
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This balanced approach ensures optimal health by providing a variety of nutrients while making mindful choices.
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It helps nourish the body during this important time of preconception or pre-pregnancy.
