Embarking on the journey to parenthood is an exciting time. Proper planning can significantly impact the health of both mother and baby. Here are essential tips to consider before conceiving:
1. Maintain a Healthy Weight
Achieving a Body Mass Index (BMI) between 18.5 and 24.9 is crucial. Both underweight and overweight conditions can affect fertility and pregnancy outcomes, including risks of preterm birth and gestational diabetes. It’s not desirable to lose weight during pregnancy since this will affect the growth process of the fetus. That’s why when planning to lose weight it is preferred to do so before conceiving. Consult a healthcare provider or dietitian to develop a personalized plan for reaching a healthy weight.
2. Start Folic Acid Supplementation
Begin taking 400 micrograms of folic acid daily at least one month before conception to reduce the risk of neural tube defects in the developing fetus. Incorporate folate-rich foods like leafy greens, citrus fruits, and fortified cereals into your diet. If you have a history of neural tube defects or certain medical conditions, your doctor may recommend a higher dosage.
3. Eliminate Alcohol Consumption
Avoid alcohol entirely when planning to conceive. Alcohol can lead to Fetal Alcohol Spectrum Disorders (FASDs), causing developmental issues and birth defects. Since no safe level of alcohol during pregnancy has been established, abstaining is the best choice.
4. Quit Smoking
Smoking during pregnancy increases the risk of miscarriage, premature birth, low birth weight, and sudden infant death syndrome (SIDS). Quitting smoking before conception improves fertility and contributes to a healthier pregnancy. Seek support from healthcare professionals or cessation programs to assist in quitting.
5. Moderate Caffeine Intake
Limit caffeine consumption to under 200 milligrams per day, equivalent to about one 12-ounce cup of coffee. High caffeine intake has been associated with an increased risk of miscarriage. Be mindful of caffeine content in other sources like tea, chocolate, and certain medications.
Some caffeine content in drinks:
- 1 cup brewed coffee = 91 mg
- 1 cup espresso = 63mg
- 1 cup tea = 36mg
✅ Conclusion
Preparing for pregnancy involves thoughtful lifestyle adjustments to promote the health of both mother and child. By focusing on nutrition, eliminating harmful substances, and consulting with healthcare providers, you set the foundation for a healthy pregnancy journey.
The Balanced Diet 
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