Preconception Nutrition PDF

Preconception Nutrition Pre-conception nutrition is a vital part of preparing for pregnancy. Factors such as your weight compared with your height and what you eat can play an important role in your health during pregnancy and the health of your developing baby. In the past few years there has...

Preconception Nutrition Pre-conception nutrition is a vital part of preparing for pregnancy. Factors such as your weight compared with your height and what you eat can play an important role in your health during pregnancy and the health of your developing baby. In the past few years there has been an explosion in research reports related to the effects of nutrition and other lifestyle factors on fertility. Nutrition and other lifestyle changes are now viewed as a core component of the prevention and treatment of many cases of infertility. Nutrient intake from food and dietary supplements, and body fat, affect fertility primarily by: 1- Altering the environment in which eggs and sperm develop. 2- Modifying levels of hormones involved in reproductive processes. Nutrient intake and body fat before conception also influence the mother’s health during pregnancy and the growth and development of the fetus. Nutritional factors generally exert only temporary influence on fertility; normal fertility returns once the problem is corrected.  Preconception Nutrition Both a man’s and a woman’s nutrition may affect fertility, but it is the woman’s nutrition that has the most direct influence on the developing fetus. In preparation for a healthy pregnancy, a woman can establish the following habits  1- Achieve and maintain a healthy body weight Both underweight and overweight are associated with infertility.Overweight and obese men have hormonal changes that reduce fertility. Excess body fat in women disrupts menstrual regularity and ovarian hormone production. Should a pregnancy occur, mothers, both underweight and overweight, and their newborns, face increased risks of complications. The pre-pregnancy weight directly influences baby's birth weight. Studies showed that underweight women are more likely to give birth to small babies, even though they may gain the same amount in pregnancy as normal weight women. Overweight women have increased risks for problems in pregnancy such as gestational diabetes or high blood pressure. Talk with your healthcare provider about whether you need to lose or gain weight before becoming pregnant.  2-Choose an adequate and balanced diet Many women don't eat a well-balanced diet before being pregnant which in turn may result in improper nutritional status for the demands of pregnancy. This balanced diet can be simply achieved by following MyPlate icon which is divided into 5 food group categories: Parts of” My plate”  Grains Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. Make at least half of your grains whole grains. Examples of whole grains include whole-wheat, brown rice, and oatmeal.  Vegetables Vary your vegetables. Choose a variety of vegetables, including dark green, red, and orange vegetables, legumes (dry beans and peas), and starchy vegetables. Healthier options include buying fresh, canned (low- sodium or no-salt-added versions), or plain frozen (without added sauces or seasonings) vegetables.  Fruits Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned (packed in 100% juice or water), frozen, or dried and may be whole, cut up, or pureed.  Protein Go lean with protein. Choose low-fat or lean meats and poultry. Vary your protein routine by choosing more fish, nuts, seeds, peas, and beans.  Dairy Milk products and many foods made from milk are considered part of this food group. Use fat-free or low-fat dairy products that are high in calcium.  Its important to notice that oils are not a food group, yet some, such as nut oils, fish, olives, and avocados, contain key nutrients and should be included in the diet in moderation. Others, such as saturated fats, should be avoided. Take care of the following: Folic acid  All women of childbearing age need 400 micrograms (mcg) of folic acid each day. Pregnant women need 600 mcg of folic acid daily. Folic acid is a nutrient found in some green leafy vegetables, nuts, beans, citrus fruits, fortified breakfast cereals, and some vitamin supplements. It can help reduce the risk of birth defects of the brain and spinal cord. Folic acid is most beneficial during the first 28 days after conception, when most neural tube defects occur. Unfortunately, many women don't realize they are pregnant before 28 days. This is why it's important to start folic acid before conception and continue through pregnancy. Your healthcare provider will recommend the right amount of folic acid to meet your needs.  Vitamin A Any woman who might become pregnant must avoid using drugs that contain vitamin A or its derivatives because these medications are potent teratogens. Vitamin A supplements must be prescribed to women of childbearing age only if tests show a woman is not pregnant, or not planning to be pregnant  Iron Many women have low iron stores as a result of monthly menstruation and diets low in iron. Women over age 18 need 18 milligrams (mg) of iron daily. Building iron stores helps prepare a mother's body for the needs of the developing baby during pregnancy. Good sources of iron include the following:  -Meats such as beef, lamb, liver, and other organ meats - Poultry such as chicken, duck, and turkey (especially dark meat) -Fish and shellfish, including sardines, anchovies, clams, and mussels. Check with your healthcare provider before consuming other types of fish, as some may contain high levels of mercury. - Leafy greens of the cabbage family such as broccoli - Legumes such as lima beans and green peas, dry beans and peas. - Whole-grain breads and iron-enriched white bread, and cereals.  Calcium Preparing for pregnancy includes building healthy bones. The recommended calcium intake for women over the age of 18 is 1,000 mg daily. For women 18 years of age and younger, the recommended daily calcium intake is 1,300 mg. Three servings of milk or other dairy products each day equal about 1,000 mg of calcium. Calcium may be obtained from natural sources such as low-fat yogurt, canned salmon, sardines, rice, and cheese.  Physical activity Exercise regularly and doing everyday physical activity should be included along with a healthy dietary plan.  Limiting caffeine It is important to stop consuming caffeine (including chocolate), as research has shown that more than 200 - 300 milligrams of caffeine per day may reduce fertility by 27 percent. Caffeine also hinders the body’s ability to absorb iron and calcium.  Avoid harmful influences such as artificial sweeteners, alcohol, cigarettes and second-hand smoke all have the potential of harming your baby. Both maternal and paternal ingestion of harmful substances such as cigarettes, alcohol, drugs can cause abnormalities, alter genes and interfere with fertility.  Manage chronic conditions Women suffering from chronic conditions such as diabetes, hypertension and metabolic syndrome often require medical nutrition therapy as part of their preconception and pregnancy care plan. Thank you