Preparing for pregnancy is an exciting time for many women. Being healthy before pregnancy can help increase the chances of conceiving, having a healthy pregnancy, and delivering a healthy baby.

One of the most important ways to prepare for pregnancy is by adopting healthy eating habits. This article will explore some of the best healthy eating habits women can adopt before pregnancy.

Limit Junk Food Intake

Junk food is high in calories, sodium, sugar, and unhealthy fats and is detrimental to overall health. Avoiding excessive consumption of junk food and opt for a nutrient-dense diet is paramount.

The idea is to eat a diet that is healthy as well as sustainable in the long run. Replace chips and soda with fresh fruit, whole-grain snacks, or homemade fruit juice. Eating healthy does not have to be boring.

Increase Fruit and Vegetable Intake

Fruits and vegetables contain essential nutrients that are important for health and wellness. They are low in calories and high in fiber and water, making them an ideal food for weight management.

Incorporating fresh fruits and vegetables into meals can help boost immunity, improve digestion, and promote good health. A colorful and varied plate of food makes for a nutrient-rich and delicious meal.

Include Lean Protein Sources

Protein is essential for building and maintaining healthy muscles, tissues, and organs. Quality protein sources include lean meats, fish, beans, lentils, legumes, and tofu.

It is recommended to distribute intake throughout the day for optimal absorption and utilization. Avoid consuming too much protein, particularly in the form of red meat. Steaming, boiling, or grilling are healthy ways to prepare lean protein sources.

Avoid Processed Foods

Processed foods are high in calories, added sugars, sodium, unhealthy fats, and are lacking in nutrients. This makes them bad for overall health, and most especially during pregnancy.

Many processed foods are also high in preservatives which can harm the developing fetus. For example, hot dogs are packed with preservatives and chemicals that can lead to birth defects and developmental problems. Avoiding processed foods and preparing meals from scratch is recommended.

Stay Hydrated

Drinking enough water is essential for general health and wellbeing. It helps to regulate body temperature, transport nutrients, and flush out toxins. Pregnant women require more water than usual to support the developing fetus.

Aim to drink at least eight glasses of water a day, and avoid caffeine and sugary drinks, which can lead to dehydration. If plain water isn’t too tempting, add a slice of lemon, lime, or cucumber to make it more interesting.

Take Folic Acid Supplements

Folic acid is essential for fetal development, particularly in the early weeks of pregnancy. It has been shown to reduce the risk of congenital disabilities such as spina bifida. Generally, prenatal vitamins are a good source of folic acid.

Women should aim to consume 400mcg of folic acid per day before and during pregnancy. If unsure, speak to a health care provider for advice.

Consume Healthy Fats

Healthy fats are essential for brain functions, hormonal balance, and organ health. It is recommended to consume healthy fats like those found in nuts, seeds, avocado, olive oil, and oily fish like salmon and sardines.

Healthy fats are also important because they can help to keep one feeling full for longer periods, that way one is less likely to reach for unhealthy snacks. Avoid trans fats or partially hydrogenated oil found in many processed foods, which are bad for health and can contribute to the development of chronic diseases.

Avoid Alcohol and Smoking

Both alcohol and smoking are detrimental to the health of both the mother and baby during pregnancy. Alcohol enters the bloodstream and can cross the placenta, resulting in fetal alcohol syndrome and other birth defects.

Smoking is equally bad for the fetus, leading to low birth weight, respiratory problems, and increased risk of sudden infant death syndrome (SIDS). Women who are planning to conceive should avoid alcohol and smoking, and even secondhand smoke if possible.

Exercise

Regular exercise is essential for maintaining a healthy weight, improving circulation, and reducing the risk of chronic diseases. Exercise during pregnancy actually helps to reduce the risk of gestational diabetes and complications during delivery.

Exercise can also help to reduce stress, boost mood, and increase energy levels. Aim for at least thirty minutes of moderate exercise every day, and avoid high-risk sports or activities.

Conclusion

Adopting healthy eating habits is a vital part of preparing for pregnancy. Women who eat a nutrient-dense diet and avoid unhealthy foods can help to ensure a healthy pregnancy and delivery.

Limiting junk food, increasing fruit, and vegetable intake, including lean protein sources, staying hydrated, taking folic acid supplements, healthy fats, avoiding alcohol and smoking, and exercising are some of the best ways to prepare the body for pregnancy and support fetal development.