Planning for pregnancy is a very exciting time. In order to ensure that your body is optimally prepared for pregnancy, we’ve put together a few nutrition tips for you.
5 FOODS TO INCLUDE IN YOUR DIET:
1. Folic Acid
Folic acid is essential for the neurological development of the baby. Folic acid can be supplemented or found in fortified whole grains, fortified cereals (FUTURELIFE® powdered range), brown rice, nuts, green leafy vegetables, and citrus fruits. These foods must be included into your diet and if you want to use a supplement, 800 to 1,000 mcg of folic acid* is advised for as long as you are trying to conceive.
2. High Quality Protein
Protein is great source of iron, B vitamins, zinc and magnesium. All of these support your immune system and ensure that you have a strong line of defense against diseases. B vitamins are also needed for converting the food you eat into energy and red blood cell formation.
3. Fruit and Vegetables
These are the 2 food groups that everyone should including in their daily diet and is therefore a given during pregnancy planning. Fruit and vegetables do not only contain plenty of vitamins, minerals and antioxidants which you need for daily bodily functions, but they are also full of fibre and a great source of energy. Not only are they a healthy snack option, but they will get you into a healthy habit that you can pass onto your child in future.
4. Omega-3 fatty acids
Omega-3 fatty acids can be taken at least 3 months before you are planning to fall pregnant or for as long as you are at childbearing age. Omega-3 is great for the baby’s brain development. This healthy fat is also needed for proper hormone functioning and to balance the inflammatory response in your body. Omega-3 can be found in fatty fish (salmon, mackerel, sardines, anchovies, trout, tuna, and halibut), flax and chia seeds. These seeds can be used in smoothies and over salads. A great basis for a smoothie would be our FUTURELIFE® powdered range offering a variety of products that are high in omega 3. Aim for 1,000 – 2,000 mg omega-3 fatty acids* per day, which is about 60 to 90g of fish, 2 tablespoons of walnuts, or 2 tablespoons flaxseeds or chia seeds.
5. Dairy
Dairy is an excellent source of calcium and a good source of protein. This will also ensure you have healthy bones and when you fall pregnant that you have ample calcium available for the baby’s bones to develop optimally.
INTRODUCING FUTURELIFE® MOTHERS FOOD™
Get your pre pregnancy nutrition on track with our FUTURELIFE® MOTHERS FOOD™ range. FUTURELIFE® MOTHERS FOOD™ is scientifically formulated for pregnant and lactating women and combines Development 5™ (100% Nutrient Reference Value for adults for Folate, Vitamin D, B12, Zinc and Iron), Collagen, Choline, Calcium and Omega-3, in a nutritionally balanced low GI shake that is High in Fibre and Protein. Enjoy it as a meal, shake or smoothie. Mix instantly with milk or water and enjoy!
Not keen on a shake? How about a bar instead? FUTURELIFE® MOTHERS FOOD™ BAR is scientifically formulated to contain Development5™ and is made from wholegrain oats with berries or salted caramel and a dark choc base. It is high in protein, a source of fibre and contains collagen.
Sounds like this ticks all the pre pregnancy nutrition boxes right? Shop our FUTURELIFE® MOTHERS FOOD™ range via our online store www.futurelife.co.za
Preparing for pregnancy is part of the excitement of falling pregnant. Eating healthy during the course of preparation and pregnancy is just as important as living a healthy lifestyle every day even if you are not planning to fall pregnant. Remember that changing a habit is a lot harder than adapting an already good one.
*Disclaimer: Always consult your health care professional on supplement use.
REFERENCES
http://www.livestrong.com/article/388351-vitamins-minerals-that-meats-give-us/
BY: FUTURELIFE® Dietitian / DATE: September 2024
DATE OF NEXT REVIEW: September 2026
