Eating Right

Eating right while you are planning to conceive is key to a successful & healthy pregnancy.
In fact, it is a “gift” that you can give to yourself and your unborn child, as, it helps to:
  • Fuel your fertility by promoting a healthier menstrual cycle
  • Achieve a healthy body weight
  • Reduce the chances of miscarriages
  • Meet your nutrient requirements

Fast Facts

Healthcare professionals now recommend that couples, who plan to start their family, should modify their diet at least 3 months prior to conception.

We now know, Dad’s health and lifestyle habits can also affect the health of sperm and therefore the baby’s chance of good health throughout their lives

Did You Know

Folic acid is a B-vitamin that is important for all women before and during pregnancy as it helps in spine & brain development of the baby.

For a healthy pregnancy, a Folic acid supplement is recommended both before you become pregnant & for the first 12 weeks of pregnancy.

Some Crucial Nutrients:

Following are some of the key nutrients that you need to pay special attention in your pre pregnancy diet

Nutrients
Function
Sources
Folic Acid

Key role in cell growth and development, especially important during first 12 weeks of pregnancy – to protect
baby against neural tube defects

Dals and pulses, tomatoes, green leafy vegetables, citrus fruits and juices, fortified cereals
Iron

Helps prevent iron deficiency anemia and protect against infections

Liver, egg yolk, mutton etc. Sea foods like shrimps, scallops, crab, oysters. Green leafy vegetables like amaranth, cauliflower greens, colocasia leaves (arbi leaves) and garden cress seeds (halim/aliv), til seeds, bengal gram etc.
Zinc
Critical role in cell reproduction, promotes tissue growth & repair, strengthens immune system Oyster, crab, shell fish, milk, yogurt, eggs, wheat bran, nuts, beans, peas, lentils
Calcium
Builds and maintains strong bones & teeth, helps in healthy function of heart, muscle & nerves Milk and milk products like curd, cheese etc., ragi, soya bean, til seeds, sunflower seeds, green leafy vegetable etc.
Vitamin D
Helps in absorption of calcium, required for bone growth & development Fortified milk and milk products, fish and eggs
Omega 3 fatty acids
Plays a crucial role in brain function, promotes normal growth & development & may improve pregnancy outcomes. Docosahexaenoic acid (DHA) is a primary structural component of all cells, particularly in the brain and retina (eye). It supports brain development and function, boosts learning and memory, helps in baby’s vision and builds a better immunity. Cold water fish e.g. salmon, tuna, sardines; flax seeds, walnuts, canola oil, soyabean oil etc.