If you are considering getting pregnant in the next few months, make sure your health is at its best to optimize your fertility. Adjust your diet to help you achieve a healthy weight and ensure your body has enough of the important nutrients your future child will need.
Folic Acid-Rich Leafy Greens
Leafy greens are a top source of folic acid, an important nutrient to prevent spina bifida and neural tube defects in your future child. Although prenatal supplements can help you get the folic acid you need, many women start taking it only after they know they are pregnant, when it often is too late to prevent these major birth defects. Include sources of leafy greens in your diet every day to have enough folic acid stored in your body. You also can obtain folic acid in citrus fruits, beans and whole grains.
Calcium-Rich Dairy
Dairy products are the best food source of calcium, which helps build strong bones in your future child. Avoid sugar-containing dairy products, such as sugary-flavored yogurt and chocolate milk. Opt for sugar-free dairy to help you achieve a healthy weight and keep your blood sugar under control. For example, have plain yogurt with berries, a glass of milk or cheese or prepare a sugar-fee smoothie with milk, yogurt and mangoes. Fermented dairy, such as plain yogurt and kefir, can help you boost your immune system because of the beneficial probiotics they contain.
Omega-3-Rich Fish
Omega-3 fats are necessary for optimal health, yet most Americans are not getting enough in their diet. You need enough omega-3 to help the brain of your future child develop properly. Include at least two to three weekly servings of omega-3-rich fish, such as sardines, salmon, herring, trout or albacore tuna. Avoid battered or fried fish.
Zinc-Rich Oysters
Oysters are one of the best sources of zinc, a nutrient that is important for fertility in both men and women, according to the American Pregnancy Association. If you enjoy oysters, eat them on a regular basis. Otherwise, get your zinc from beef, pork, poultry or crab.
Iron-Rich Foods
If your iron levels tend to be on the low side or you have suffered from anemia in the past, ask your doctor to have your iron levels checked with blood work. Iron is important for a healthy pregnancy. Boost your iron stores before getting pregnant by including iron-rich beef, liver, clams and oysters, as well as dark leafy greens. Combine iron-rich foods with vitamin C from fruits or vegetables to boost iron absorption and avoid coffees or teas because they can prevent absorption of this important mineral.
