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Why is Pre-Pregnancy Nutrition Important?
When trying to conceive, a healthy eating pattern is just as important as when you are expecting! This is because your overall health can indicate your ability to have a healthy pregnancy.
Your pre-pregnancy weight status indicates how much weight is recommended to gain during pregnancy. Maintaining a healthy weight through proper nutrition and physical activity is one way to help your body get pregnant, and reduce the likelihood of complications with baby’s weight.
What supplements do I need?
Taking prenatal vitamins is a great first step if you decide you want to try having a baby, or if you think you might want a baby in the future. Prenatal vitamins will usually contain calcium, folic acid, iron, vitamin D, and iodine, which are nutrients that the body needs more during pregnancy. For example, dairy (milk, cheese, and yogurt) contains calcium, whole grains (whole wheat bread, brown rice, and quinoa) contain folic acid and iron, and canned fish (tuna or salmon) contains vitamin D!
Iron is a nutrient to focus on because iron deficiency anemia is common in pregnant women. At your local WIC office, we will check your hemoglobin level and let you know if there are any signs of anemia. Iron-rich foods to include in your diet during this time are leafy greens, meat products, fish, fortified cereals, beans, and nut butters. This will help prepare your body’s iron stores for when the baby needs them!
Another important nutrient is folic acid, or folate, which is a B vitamin. Folic acid can be taken as a supplement or found in fortified foods. Folate is naturally found in leafy greens, beans, and oranges. Taking the right amount of folic acid pre-pregnancy and during pregnancy has been shown to protect your unborn baby from neural tube defects. Your baby’s neural tube forms by week 5 after conception, which could be before some women find out they are pregnant. The CDC recommends that women of childbearing age consume 400 mcg of folic acid daily. Folic acid is usually found in your prenatal vitamin, so check the label and always consult your healthcare provider!
What should I eat?
Thinking about having a baby can be overwhelming. Whether you are on a time crunch or on a budget, your WIC staff understands, and we are here to help!
“I am too busy! I need to eat quickly” Try having pre-cut fruits and vegetables in your fridge to make it easy on the go for you and your kids. Breakfast is an important meal in the day, providing you with stable energy and satiety. Here is a quick and easy recipe idea: Easy Black Bean Breakfast Tacos | Texas WIC
“I am on a budget! I need cheap meal ideas” Focus on canned or frozen produce. These items have the same, if not better, nutrient values, and you get more bangs for your buck! This recipe uses plenty of canned items: Hearty Minestrone (Italian Vegetable Soup) | Texas WIC
- Grace, WIC Nutritionist