What To Eat Daily When Planning A Pregnancy

Planning for pregnancy starts much earlier, and the food you eat every day plays an important role. What you eat makes a huge contribution to getting your body prepped. Good food choices can help balance your hormones, enhance egg quality, and make your body a more favorable environment to grow a baby.

Here’s a simple guide to what you’ll want to eat on a daily basis when you are preparing to conceive.

1.  Foods high in Folate- This is a food that you’ll want to eat every day

Folate (what it’s called in food, folic acid when it’s in supplements) is very important for helping the baby develop without brain and spinal defects. These things can form early in pregnancy, so better to start now.

You will want to try to get at least 400 micrograms of folate from food and supplements every day:

• Green leafy vegetables (spinach, kale)
• Lentils, beans, chickpeas
• Whole grains (opt for whole grain flour and bread) and fortified breakfast cereals to maximize folate
• Oranges, strawberries, and other edible leaves and fruits

2. Iron – For Energy and Blood Health

Iron is important for red blood cell production. Making sure you have enough is very important in general. You may feel fatigued if you do not have enough. During pregnancy, your iron requirements increase, so it is good to build up stores early on.

Some sources of iron:

• Chicken, turkey, or fish
• Pumpkin seeds, tofu, and dals
• Leafy greens
• Iron enriched cereal

Tip: When eating plant-based sources of iron, combine with vitamin C-rich foods (for example: tomatoes or oranges) to improve absorption

3. Protein – For Growth and Repair

Protein is needed for hormone production, egg growth and cell repair.

Ensure you include protein in every meal:

• Eggs (they also contain choline, which is important for baby brain development)
• Milk/curd/paneer
• Nuts and seeds
• Pulses and dals
• Chicken or fish
• Combining plant and animal sources is usually ideal.

4. Healthy Fats – Especially Omega-3s

Good fats help with hormone health and baby’s brain development.

Include:

• Fatty fish (2 times a week) such as salmon
• Walnuts, chia or flax seeds
• Avocados
• Olive oil

Avoid deep-fried and packaged food with unhealthy fats. 

5. Fibre-Rich Carbohydrates – For Energy and Digestion

Always choose a complex carbohydrate rather than white bread or sugary snacks. These are slowly digested and give you steady energy and assist in digestion. 

Eat:

• Brown rice, whole wheat or millets
• Sweet potatoes
• Fruits and vegetables
• Lentils and legumes
• Drink enough water to allow fibre to do its job properly.

6. Calcium and vitamin D-for healthy bones:

These will support your bones to get stronger and will help your nerves to function properly.

You can find calcium and vitamin D in:

• Milk, yogurt, or cheese
• Eggs, mushrooms
• And a little sun!

If you are preparing your body for pregnancy, you must start with healthy choices. Eating a balanced diet rich in folate, iron, protein, healthy fats, and fiber will give you the best chance of a healthy start. These small steps will help both you and your baby.

If you have plans about getting pregnant and expect to have the best care during the process, speak to a Gynecologist Specialist in Chennai at Sugam Hospital. We will take you through the management of the planning stages of pre-pregnancy, successful delivery, and after.