Change your diet for a healthy pregnancy

Thinking of having a child? Then you should consider changing your diet.

Two days ago, Channel News Asia reported that besides smoking, poor parental diet also affects your chance of giving birth.

“What a mother and father eat, and whether they are seriously overweight, in other words, can have “profound implications for the growth, development and long-term health of their children before conception”, they warned in a trio of studies.”

And it’s not just a mother’s diet that needs to be controlled. Fathers too, have to change their eating habits. According to the study, obese men have a higher risk of deficiencies in their sperm and maternal obesity is likely to increase the odds of chronic diseases in your child in the future.

So how do I start changing my diet?

As a general rule, both parents-to-be should eliminate unhealthy and trans fat. These fats reduce your body’s ability to react to insulin. Hence, you should say goodbye to:

– Fast food

– White bread and rice

– Vegetable oil

For women, it is critical to increase their iron and folate intakes for a smooth and healthy pregnancy. It is recommended to take 14.8 milligrammes and 400 microgrammes per day, respectively.

To ensure women reach those nutritional levels, substitute white rice to whole wheat grains, quinoa or beans and eat more salmon as it rich in omega 3 fatty acids that can boost your fertility rates.

For men, remember to consume dark leafy greens like spinach, broccoli and romaine. Consuming more folate from the greens will make healthier sperm and reduces the odds of miscarriage or genetic problems in the baby. By replacing your vegetable oil to olive oil and adding 1 serving of citrus fruits in your diet, it can help your chances to bring a healthy baby into this world.