If you are planning to become pregnant, an important aspect of the preparation you need to undertake is following a healthy diet. This is important for the health of both the mother and the developing fetus when pregnancy occurs. Following a healthy diet before getting pregnant is especially important if the mother is overweight because eating right will help her lose weight before becoming pregnant, which reduces the chances of developing complications during the pregnancy.

What is a Healthy Diet?

A healthy diet that will ensure a mother get most of the nutrients she needs during pregnancy and help with losing weight is not a restrictive or harsh diet. A healthy diet is balanced diet that includes foods covering all the food groups containing essential nutrients, which are:

• Vegetables: vegetable in a healthy diet should be varied as much as possible.
• Fruits: fruits contain many essential nutrients, and are best eaten whole. Although juice loses some of its nutrients, it may count toward this if it is made entirely from fruit.
• Grains: grains are an essential part of a balanced diet, providing us with the energy in addition to many nutrients. When choosing grains, like rice and wheat, it is always better to choose whole grains instead of processed ones.
• Protein: protein is the building block of the body. Sources of protein include all kinds of meat in addition to nuts, seeds, and legumes. It is best to consume meat low in fat, such as lean cuts of meat and skinless poultry. Fish is both a source for healthy protein and healthy fatty acids.
• Dairy Products: milk and all products derived from it are an excellent source for calcium. Choose low or nonfat dairy products.

Important Nutrients

There are important nutrients women who are planning to become pregnant should try to get. These nutrients include:

• Calcium: this mineral is essential for healthy bones in both the mother and they developing fetus. Having foods rich in calcium before and during pregnancy is important because the developing fetus will draw calcium directly from the mother’s bones if her diet does not include enough.
• Folic acid: folic acid is an important nutrient that helps protect the developing baby from birth defects that affect the brain and spinal cord, known as neural tube defects. This type of defect usually develops in the first month of pregnancy, a time that passes with many pregnant women not realizing that they are actually pregnant. Therefore, having foods rich in folic acid, such as leafy green vegetable, when planning to become pregnant is important.
• Iron: many women suffer from iron deficiency due to monthly menstruation, and that is why it is important to have iron-rich foods while pregnant to boost your iron stores. Food rich in iron include meat, poultry, legumes, and whole grains.