Pre-Conception Nutrition Requirements.
Ok, so you've decided to get pg. AS WE ALL KNOW, there are MANY aspects of ttc, and a healthy diet is definately one of them. I have done some research and have found a wonderful chart for a healthy diet. All this info. is on top of all multi-vits you are taking already.
The diet of a mother before pregnancy sets the stage for a healthy (or unhealthy) pregnancy. It is necessary to eat extra nutrients, although this must not be confused with eating MORE!!!!! In fact during the first trimester you don't need to eat any extra amount of food. During the second and third trimester you only need to add an extra 300 Kcals to your everyday diet.
Here are the nutrients and quantities we need!
| Food Group | Key Nutrients | Serving Size | Pre-Pregnancy | During Pg |
| Vegetables | Vit A, Vit C, Folic Acid Dietry Fibre | 0.5 Cup Cooked or 0.75 cup Raw. | 3-5 | 3-5 |
| Fruits | Vit C, Folic Acid, Dietry Fibre | 1 piece (generally) | 2 | 1-3 |
| Breads, Cereals, Rice & Pasta | Vit B, Vit C, Iron, Dietry Fibre | 1 slice, or 0.5-0.75 cups cooked | 6+ | 6-11 |
| Milk, Yogurt & Cheese | Protein, Riboflavin, Calcium | 1 cup milk/yogurt or 42.5g cheese | 2-3 | 3 |
| Meat, Poultry, Fish, Dry Beans, Eggs & Nuts | Protein, Thiamine, Vit B6, Iron, Zinc | 70-85g meat, 1 cup beans, 2 eggs or 0.5 cup nuts | 1 | 3 |
| Fats, Oils, Sugar | Energy | 1 teaspoon | 1-2 | 1-2 |
BASIC CHECKLIST
Before and during 'TRYING TO CONCIEVE' it is always important to get your body into a better condition. See our FERTILITY FACTS page for some more useful information of the effects or smoking through ttc and pg. FOLIC ACID and Preconception / Prenatal Vitamins are always a good buy. Please not that if you are already on medication you must consult your Dr. before talking any supplements.
SOME SIMPLE DO'S AND DONT'S
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Do cut down on drinking and smoking
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Get advice from chemist regarding preconception/prenatal vitamins
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Buy a bbt thermometer... very accurate and easy to use.
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Learn how to chart... great free link on our home page
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Make a note of how long your cycles are and how long ttc..
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Cut down on that stress...make your partner aware that it takes two.
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Make sure you take your temperature before getting up at the same time everyday. It can affect the reading.
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Visit chat rooms and ask questions no matter how simple they are. We all had to start somewhere.. would recommend our CHAT room or just email us... we will try our best to answer your questions and find you a cycle buddy... this helps to learn more about fertility much faster...
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Always keep your charts, this will be helpful if you decide to see your doctor... if no conception after 6-12 months....
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Always keep a pen and paper handy while on the net for useful addresses...believe me is so easy to forget! Sometimes with the idea of getting to know your fertility it can all be too much to try and learn everything in one day. Make a note of those web sites that you understood the most.
FINALLY....
MAKE TRYING TO CONCIEVE FUN......
IT REALLY DOES'NT NEED TO BE A UPHILL BATTLE,
YOU CAN AND WILL GET THROUGH IT WITH A LITTLE HELP...
SUPPORT & UNDERSTANDING...
DONT SIT AT HOME IN SILENCE GETTING UPSET...MAKE FRIENDS NOW....
