When trying to conceive, it can be a great time to focus on healthy eating habits. Following a healthy diet before you conceive can boost fertility as well as reduce the risk of birth defects and can contribute towards a healthy pregnancy. Improving your pre pregnancy diet can make for a more seamless transition for when you become pregnant. Here are the best healthy foods for pre pregnancy to assist with a nutritious and balanced diet.
Key Nutrients
As a mother-to-be you may be starting to think about what you eat to improve your chances of getting pregnant including prenatal vitamins. A healthy diet should consist of a variety of foods that are packed with the following nutrients.
Folic Acid
This is one of the most important nutrients you can take prior to conceiving as well as during pregnancy. It is recommended that women take folic acid daily for at least a month prior to getting pregnant. Folic acid helps to form healthy cells and can also assist with preventing birth defects such as spina bifida. It can be difficult to find in whole foods so you may want to consider a prenatal vitamin. You can also find it in the following foods:
- Leafy Green Vegetables
- Fortified Cereals
- Oranges and Strawberries
- Beans and Nuts
Calcium
Calcium helps to keep your reproductive system functioning smoothly. If your stores are low when you’re pregnant, your body will take calcium from your bones and give it to your baby. That is why it is so important to stock up prior to pregnancy. A good supply of calcium will help with the development of your baby’s teeth and bones. The following are great sources of calcium:
- Milk
- Yoghurt
- Cheese
- Non-dairy foods like kale and broccoli
Iron
This mineral transports oxygen throughout the body and helps to deliver oxygen to your baby as well. Too little iron could increase your baby’s risk of being underweight. The body absorbs iron better from food. The following foods are good sources of iron:
- Fortified breakfast cereals
- Lean meats
- Spinach
Omega-3 Fatty Acids
Omega-3 fatty acids can help to regulate ovulation-inducing hormones and increase blood flow to the reproductive organs. Pre pregnancy is a good time to cut back on saturated fats, which are commonly found in butter and red meat. There are many prenatal vitamins that contain omega-3 but it is also important to get them from whole-foods. You can find omega-3 in food such as:
- Seafood
- Grass-fed Beef
- Nuts and Seeds
Fibre
Fibre helps to keep you fuller for longer and if you are planning on getting pregnant increasing your fibre intake is ideal. Increasing your fibre intake can decrease your risk of developing gestational diabetes. The following are great sources of fibre:
- Whole grains
- Fruit and Vegetables
- Beans and Legumes
- High-fibre cereals
Protein
Although some are better than others, protein can help to supply your baby with important nutrients. If you’re trying to conceive, it is best to have a couple of servings per day. These are foods that are full of protein:
- Fish
- Lean Meats
- Black Beans
When trying to get pregnant it is never too early to make changes to your diet. These are some of the best foods to consume that contain plenty of vitamins and minerals when trying to conceive. If you would like to discuss pre pregnancy nutrition in further detail you may want to schedule an appointment with fertility specialist Dr Larwood.