Preconception Post Delivery Diet

Health was once a neglected area, from pregnancy to postpartum the subject of widespread debate today. A woman's body is naturally endowed with the ability to conceive and give birth. If you're not on the healthy side of things, the body has a lot to prepare for. Pre-pregnancy is also called nutritional initiation, which determines the stability of the forward flight. BrandsOk's editorial team spoke to CEO of Nutrizoe, to learn about important nutritional guidelines for women from pregnancy to postpartum.

At the initial stage, one needs to be very careful regarding the condition of the body and nutritional requirements. The basic principles of healthy eating remain the same throughout the journey. You need to get plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats during pregnancy and breastfeeding.

Dietary Guidelines From Pre-Conception To Birth

However, it must be remembered that pregnancy requires slightly higher energy and nutrition. 300-400kcal for energy, 25g protein, 1200+mg calcium, +35mg iron, 600IU of vitamin D. Basic and complementary nutritional needs include the need to maintain the health of the mother, meet the needs of fetal development, provide strength and vitality during labour, and ensure successful breastfeeding.

BMI or any underlying medical conditions such as PCOS, PCOS or hypothyroidism are preferred. Tests are recommended to determine current levels of iron, protein, calcium, and important vitamins D3 and B12. Create a diet plan and natural supplements based on this to start building a healthy body. Lower your initial body fat percentage by shedding a few pounds. A few nutrients need special consideration in the pregnancy and postpartum diet.

1. Folic acid

It is the B vitamin that improves fertility chances and helps prevent major problems in the development of the brain and spinal cord. A minimum of 400 micrograms of folate or folic acid is recommended per day before conception and 600 to 1,000 micrograms per day throughout pregnancy. Fortified cereals are excellent sources of folic acid. Natural sources of folic acid include dark green leafy vegetables such as spinach, asparagus, citrus fruits, dried beans, peas, and lentils.

2. Protein

It is the most important food for a growing baby. The recommended daily intake of 71 grams can be obtained from vegetarian and non-vegetarian sources, such as cheese, tofu, lentils, soybeans, lentils, chickpeas, oats, eggs and chicken. Choose high-fiber foods, including whole grains, to help prevent constipation.

3. Iron

Red blood cells use iron for energy. The body processes iron to produce hemoglobin. It transports oxygen to body tissues. You need twice as much iron during pregnancy as non-pregnant women. Your body needs this iron to produce more blood so that your baby can get oxygen. If your iron levels are insufficient or if you don't get enough iron during pregnancy, you may develop iron deficiency anemia, which can lead to anemia. You may start to feel headache or tired.

In addition to an increased risk of preterm birth, low birth weight babies and postpartum depression, severe iron deficiency causes anemia during pregnancy. The daily requirement of iron is about 27 mg. Great sources include spinach, oranges, beets, beans, fish, and oats. Mix iron with foods rich in vitamin C such as orange juice, tomato juice, or strawberries. Avoid foods rich in calcium. Although calcium is an essential mineral during pregnancy, it can reduce iron absorption along with it.

4. Stay Hydrated

Finally, stay well hydrated. Drinking at least three liters of water a day can help your body stay healthy and also reduce the swelling or edema that you experience during pregnancy.