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Diet & Nutrition
Pre Pregnancy Diet
May 2019
Ram N. Kumar
Founder & CEO, NirogStreet

Pre-Pregnancy Diet​

With baby-planning comes a long to-do list. The very top of the list includes healthy parents, something a lot of couples don’t take into consideration when trying for a baby.An improvement in health can be attained through positive changes in lifestyle and diet. These two factors are extremely important to for both partners to help create a healthy offspring. Here are some pre-pregnancy tips that should be acknowledged at least 6 months before trying to conceive.

Foods That Nourish The Body
Food and water are essential for both the partners to thrive and welcome an offspring into the world. Therefore, it is crucial for both the partners to establish a firm foundation from the very beginning of pregnancy.
Foods that nourish reproductive tissues:
Saffron, cloves, cardamom, nutmeg and cinnamon, clarified butter/ghee, milk, date smoothies and asparagus.
Spices that purify the uterus:
Ajwain and Cumin purify the uterus and genitourinary tract. Whereas, turmeric improves the interaction between hormones and other hormonal tissues.

General reproductive foods: Warm unhomogenised milk, clarified butter/ ghee, yogurt, black sesame seeds, urad dal, mung dal, honey, dates, almonds, ginger, garlic, onions and saffron.

Pre - Pregnancy Diet

Do’s & Don’ts

Avoid High Amounts Of Vitamin A to safeguard your baby’s development during pregnancy. Mothers, therefore, should avoid vitamin A supplements and foods rich in animal forms of vitamin A for e.g. organ meats such as; liver should be avoided prior and throughout pregnancy.

Eat Iron-rich food prior and during pregnancy, is highly encouraged by the doctor. Iron intake can be derived from both animal and plant sources.

Balance your calcium intake as it is vital to form healthy bones. Expectant mothers should eat food rich in calcium.

Don’t indulge in nuts such as; peanuts, or any nut products in order to reduce the risk of your child developing a nut or peanut allergy. This is especially important if the mother is has asthma, eczema or hay fever.

Include essential fats in your diet during pregnancy, but too much of fish may contain high levels of mercury which can be harmful for the mother and baby. It is therefore suggested that an expectant mother limits herself to two portions of fish per week.

Steer clear of alcohol as consuming alcohol during prior and post pregnancy are considered to be harmful for the body. It is best for an an expectant mother and father to avoid alcohol altogether and not take any risks.

Limit tea and coffee intake, as it has been linked to an increase the risk of miscarriages. It is probably wise to limit caffeine intake before and after pregnancy. If you are habituated to consuming coffee, it is best to cut down to one or two cups of tea, or decaf coffee per day. Recent studies have linked green tea to the lowering of the folic acid level, so try and avoid green tea, while trying to conceive and during the first 12 weeks of pregnancy.

Maintain a healthy weight during pregnancy 9-13 kg weight gain is considered to be normal during pregnancy. Excess weight gain can be difficult to lose post pregnancy without any exercise. If you are overweight prior to pregnancy, then eating a healthy diet is imperative and wise during pregnancy to eliminate further weight gain.

Ensure food safety by consuming food in a hygienic, clean and safe environment to prevent food poisoning or any other health issues, as pregnancy impairs the mother’s immune system. Food poisoning bacteria like salmonella and listeria can prove to be harmful for health and the growing baby. Avoid raw eggs, unpasteurized milk, unpasteurized cheeses, raw or undercooked meat and fish.

Indulge in a rich fiber diet prevents constipation and keeps your bowel healthy. Fried and spicy foods should be avoided to prevent heartburn and to reduce morning sickness.

Little Things You Do Together Count

By taking care of each other, a couple can definitely become closer to creating a healthy offspring. So ensure you both nourish your body with the best produce and health supplements, prior and post pregnancy.