Healthy diet guide for a mum-to-be
Eating the right foods plays a
huge role in your fertility and conception. A balanced diet helps to regulate
your hormones and nourishes your reproductive system.
A good diet also helps to
maintain a healthy weight, which is essential for making sure you ovulate regularly each month. So what should you be eating if
you’re trying for a baby?
Fruit and vegetables Ideally you should be eating at least five portions of fruit
and vegetables a day, but don’t forget you can eat them tinned, frozen, fresh
or dried; fruit juice also counts as a portion. Vary the colors of what you eat
– leafy green vegetables, such as broccoli and spinach, contain vitamin A, B
and calcium; tomatoes contain good amounts of potassium, iron and vitamins A
and B; and peppers are high in vitamin C and B6 as well as having antioxidant
qualities.
Carbohydrates These
should make up the bulk of your diet – stick to whole wheat bread and pasta,
potatoes and whole grain rice and cereal.
Protein Include at
least three daily servings of protein foods, such as lean meat, poultry, fish,
eggs, beans and pulses.
Dairy To keep up
your calcium levels try to eat cheese, milk and yogurt regularly.
Fish Try to eat
at least two portions of oily fish a week – try fresh tuna, trout, salmon,
sardines and mackerel.
Fat and sugars
Eat small quantities of fat and sugary foods containing sugar (no more than
three small portions a day).
What to avoid
Alcohol, tobacco (including
smokeless) and other recreational drugs can have harmful effects on your
fertility, so you should stop taking these at least four months before you plan
to conceive. Smoking can hinder ovarian function and can affect the success of IVF. It also adversely affects your unborn baby, so quit as soon
as you decide to try.
Why not chat to other parents
about this, or other topics, by leaving a message on our chat forum.
The information in this feature is intended for
educational purposes only. If you have any concerns about your health, the
health of your child or the health of someone you know, please consult with a
doctor or other healthcare professional.
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Last Modified: 26/04/2007
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