Planning a family? Well then, it is very important to be healthy in body and mind. You have to be very careful with your food selection, weight management activities and your lifestyle. Few guidelines and you are safe and healthy.

To start with, eating a variety of food increases chances of getting the maximum nutritional benefits. It not only makes food interesting but also gives you complete nutrition. At this time you need a balance of protein foods, fruits, vegetables, grains and calcium rich dairy products. A variety food will help you attain all your requirements easily and in sufficient. A balanced diet also helps us to maintain the required weight. Excessive thinness or obesity can both put pregnancy at risk. Healthy weight is not the same for all and it is always better to consult your doctor. Eating a healthy diet along with some exercise can help us achieve the required weight. Always consult your doctor before starting any exercise regime especially if you are starting a family.

Plenty of grains, fruits and vegetables help in maintaining a god intake of fiber, vitamins and minerals. These food groups also contain phytochemicals and antioxidants that have the ability to prevent disease. Fruits and vegetables contain a variety of vitamins and minerals essential during pregnancy. Folic acid, which is a very important requirement during the early stages of pregnancy, is found in legumes, green leafy vegetables, asparagus, broccoli, whole-grain cereals, and other enriched grains. Vitamin C is found in fruits, especially citrus fruits and tomatoes, peppers, and greens.

Beta-carotene is plentiful in the dark green and deep yellow vegetables. Vitamin B6 can be found in potatoes, bananas and whole grain cereals.
Fat is an important nutrient for the construction of body cells and vital in the absorption of some vitamins. But excess fat has negative effects. If taken in large quantities, it can lead to many chronic diseases like obesity, chronic health conditions and those caused by atherosclerosis. It is recommended to eat not more than 30% of calories from fat. There are three types of fat in the diet - saturated, polyunsaturated, and monounsaturated. Saturated fat is the cause of atherosclerosis and therefore it should be limited to 10%. Less of calorie intake also helps in controlling atherosclerosis. High intake of meat or animal products increases blood cholesterol.

Healthy fat from monounsaturated oils like canola, olive and avocado oils are preferred. Eating fish, canola and soy is good as they contain omega-3 polyunsaturated fats, which are good for the immune system and nerve cells.
Diet with excess sugar gives dental caries and weight gain. Foodstuff like sodas, pies, cookies, cakes, sweets and candies should be avoided. Since it is very important for expectant mother to keep their weight under control, sweets should be avoided.

Intake of excess salt and sodium can lead to high blood pressure and increase the chances of heart stroke. Women who are pregnant or want to start a family should reduce salt intake as it risks pregnancy. Sodium is found in salt and in the canned food, processed food, and fast food. Add in fresh herbs and spices to make food tasty. This will help you to reduce your intake of salt and still keep your food tasty.

Choose a Diet, which is high in Fiber. Fiber helps in keeping the digestive tract function well and also prevents some types of cancer. It helps in controlling blood glucose levels and reduces cholesterol levels.
Consumption of alcohol is bad for health especially if you are on family way. Your child could develop birth defects due to the presence of alcohol. Excess alcohol consumption is associated with hypertension, obesity, stroke, and many other health problems. Alcohol is not a nutrient but contributes a lot of calories. It increases weight but leads to nutrient deficiencies.

Caffeine is another food that should be generally avoided and especially by pregnant women. Consumption of caffeine can lead to miscarriage. It also affects our immune system and reduces our ability to fight stress. One should not consume more than 3 to 4 cups of coffee.

It is not difficult to pick and continue on a healthy diet. One only needs to follow some basic rules and still enjoy food. Happy Eating.......!!!!!!!