Preconception Nutrition

The old adage that expecting mothers are eating for two is somewhat outdated; yes, pregnant women are feeding their babies as well as themselves, but a fetus doesn’t have the same nutritional requirements as a full-grown adult. Still, while following a healthy eating plan is important for maintaining weight and overall good health, it’s never more important than during pregnancy and the time leading up to conception.

Practicing Good Preconception Nutrition

If you already follow a healthy eating plan, it will have much in common with a good preconception plan. Still, there are some extra steps women who wish to conceive can take to ensure the healthiest pregnancy possible.

• Folic acid: Taking adequate amounts of folic acid prior to becoming pregnant as well as in the earliest weeks of pregnancy has been shown to reduce the incidence of spinal cord-related birth defects. Because some of these defects can develop before a woman even knows she is expecting, doctors encourage women who want to have babies to get sufficient amounts of folic acid in their diets. This important vitamin can be found in multivitamins as well as in foods such as:
  • Broccoli
  • Lentils
  • Spinach
  • Oranges
  • Liver
  • Asparagus

• Calcium: Pregnant women need adequate calcium in their diets, so if you want to become pregnant, you may want to start eating or drinking additional calcium sources now. If you don’t care for milk, calcium can be found in other places like:
  • Yogurt
  • Cheese
  • Sardines
  • Cottage cheese

Some orange juices and even butters are now available in calcium-supplemented varieties.

• Fruits and vegetables: Eating a diet rich in various foods is one of the best ways to stay healthy. When it comes to fruits and vegetables, these naturally good-for-you foods contain many vitamins and minerals necessary to a nutritious diet. Plus, they usually taste good due to a natural sweetness. Dieticians encourage everyone to have a lot of color in their diets. Colorful foods like tomatoes, red peppers, oranges, carrots, and broccoli not only add a pleasant taste to your palate, but are also incredibly nutritious. Eating and enjoying these foods before you become pregnant will only make it easier to continue enjoying them once you find out you’re expecting.

• Multivitamins: Once you’re pregnant, your obstetrician will probably prescribe a prenatal vitamin for you to take, but even before conception you can take a daily multivitamin to ensure you’re taking in enough needed vitamins and minerals.

• Water: We all need sufficient amounts of water daily to stay healthy. Getting water doesn’t always have to come in the form of tap or bottled water, however, fresh fruits contain high amounts of water, so your fruit consumption counts toward your daily water intake. While some people find plain water too bland, you can add fresh-squeezed lemon juice or mint to make it more palatable.

Pregnant women need as much water as anyone else so if you don’t drink enough water already, try to find ways to meet your minimum requirement before you are pregnant so it becomes an ingrained habit.

Nutrition for a Lifetime

If you’re able to adopt a healthy preconception nutrition plan, you can stick with this approach for life. Everyone needs a variety of fresh fruits, vegetables, and calcium in their diet, as well as practicing moderation in alcohol consumption and caffeine intake. Many women find that pregnancy is an ideal time for them to take up a healthier eating plan, but you don’t have to wait until your pregnancy test comes back positive to begin eating well. Getting a jumpstart on good prenatal nutrition will only help once you’re actually expecting. By following simple preconception nutrition tips, you’re one step closer to having a happier, healthier pregnancy.