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Top 5 Foods You Should Be Eating Before You Get Pregnant

23 Jul 2016


If you plan to get pregnant within the next few months—or even year—it's important to get your diet on the healthy track now to prepare your body for pregnancy later.

Here are the five food categories you should make an effort to consume more of so you'll do your body good in the months to come.

1. Folic Acid
If you plan on getting pregnant any time in the next year you want to make sure your diet is rich in folic acid and that you're proactive about that now. You can take a supplement, prenatal vitamin, and increase your intake of folic acid-rich foods like fortified cereals, vegetables, and citrus fruits. You should be taking in 400-600 mg of folic acid daily before pregnancy and about 800 mg during pregnancy to ensure a healthier pregnancy and minimize risk of birth defects.

2. High-Quality Proteins
High quality proteins in your diet are important for fertility. Make sure you're getting a complete protein that has all the essential amino acids. "Whole eggs and egg whites are excellent sources, as are white meat poultry, and fish, especially those rich in omega-3 fatty acids, like salmon.

If you're a vegetarian, beans and legumes are healthy protein sources which are also rich in iron, another essential nutrient. If you're a vegetarian and consuming soy products.

3. Omega-3 Fatty Acids
When you get pregnant, omega-3s are great for the baby's brain development. But they're excellent to have in your diet now because your body needs the healthy fats to keep hormones functioning properly—so you can get pregnant in the coming months. Work more omega-3 fatty acids in your diet each day by consuming chia seeds, flax seeds or trying to get in fish servings each week.

4. Low-Fat or Full-Fat Dairy
Dairy products are essentials for preparing your body for pregnancy because you're getting calcium and protein. To increase your chances of getting pregnant, you might want to swap one skim milk serving for a full-fat one

5. Fruits and Veggies
If you're already slacking on getting enough fruits and veggies in your diet now, adding them to as many meals and snacks as you can is a good practice to help prepare your body for a baby. It's a good habit to get into because once you become pregnant you're going to want to be eating more of those every day. Fruits and veggies provide a host of essential nutrients and antioxidants and help decrease inflammation in the body.

You want to make sure your body is as healthy as possible going into pregnancy to ensure you and your baby are healthy throughout.

Diana Kelly. Top 5 Foods You Should Be Eating Before You Get Pregnant. Fit Pregnancy [Online]. No Date [cited 2016 June 21, 2016]. Available from:



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