Pre-pregnancy Nutrition

Proper nutrition is important for pre-pregnancy health. Eating a balanced diet rich in fruits, vegetables, whole grains, and lean protein, as well as taking necessary vitamins and minerals, can help support the health of both partners and improve the chances of a healthy pregnancy. Maintaining a healthy weight and avoiding certain foods (such as raw fish, undercooked meat, and certain types of cheese) that could be harmful to a developing fetus can also help ensure a healthy pregnancy.

Here are some nutrient-rich foods to consider eating during the pre-pregnancy period to support the health of both you and your future child:

1. Folate-rich foods: Leafy greens, citrus fruits, beans, and fortified grains are good sources of folate, a B-vitamin that helps prevent birth defects.
2. Iron-rich foods: Lean red meat, poultry, fish, beans, and dark, leafy greens are good sources of iron, which is essential for making hemoglobin in red blood cells and carrying oxygen to the fetus.
3. Calcium-rich foods: Dairy products, leafy greens, almonds, and fortified foods (such as orange juice) are good sources of calcium, which is essential for building strong bones and teeth.
4. Omega-3 fatty acids: Fatty fish (such as salmon), walnuts, and flaxseeds are good sources of omega-3 fatty acids, which are important for brain and eye development in the fetus.
5. Protein-rich foods: Eggs, poultry, lean red meat, fish, and legumes are good sources of protein, which is essential for growth and development.