preconception diet for women

“You are what you eat”. Nowhere is this more true than for women hoping to conceive. In pregnancy, a baby depends on the mother to provide healthy nourishment. But a woman who establishes a healthy preconception diet makes sure the right nutrients are ready and waiting for her baby.

• key nutrients
• key vitamins and minerals
• recommended supplements
• foods to avoid

key nutrients

Ideally, you should start paying more attention to what you eat a few months before you plan to conceive. Establishing a healthy diet early on can help your chances of conception, set the stage for a healthy pregnancy and give your baby the best possible start in life.

The key to preconception nutrition is to eat a balanced and varied diet. This should be rich in whole grains (bread, cereals, pasta, rice), fruits and vegetables, high-protein foods (fish, nuts, legumes, eggs, dairy, meat) and fats (salad dressing, avocados, nuts, butter).

Carbohydrates should make up more than half of the total calories you eat daily. Your remaining calories should come from protein (12–20%) and fat (30% or less). Try building your own meal plans with online personalized Food Guide Pyramids, which give guidance on the proportions of carbohydrate, protein and fat that are right for you.

It’s a good idea to get in the habit of drinking enough water throughout the day before getting pregnant. Water transports many nutrients to your organ systems and carries excess heat, waste products and toxins safely out of your body. Once you are pregnant, amniotic fluid, which supports fetal growth and development, is 90% water. To ensure you are getting enough, drink 8 to 10 glasses (8 oz) of fluid a day.

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key vitamins and minerals

To help you make every mouthful count and understand what’s in a supplement, we’ve outline some of the most essential preconception vitamins and minerals. But try not to get caught up in the benefits of individual nutrients. It’s important to keep in mind that your body doesn’t absorb 100% of the vitamins and minerals you consume, whether by food or supplement. If you plan your preconception diet so it’s varied and balanced, your body will naturally figure out how to make the best use of what you’ve given it.

• Folate or folic acid. This B vitamin is necessary for the production of genetic material and new cells. During pregnancy, particularly the first trimester, there are greater demands for folate. Folate is the only supplement that all women must take before conception, as well as throughout pregnancy. Low levels of folate increase the risk of neural tube defects in your baby – birth defects of the brain and spinal cord. Although folate can be found in many foods, such as beans and green leafy vegetables, it is hard to get enough folate from food alone. So all women are advised to start taking 400 mcg per day at least one month prior to conception.
• Vitamin C. We’re all familiar with the healthful powers of vitamin C. It plays a role in protein metabolism, immune system functioning and the development of healthy bones, teeth and connective tissues. Also an antioxidant, vitamin C helps to prevent many illnesses and diseases. Try adding a colourful salad to your preconception diet mixed with some of the best sources of vitamin C – citrus fruits, berries, melon, mango, broccoli, cauliflower, peppers and tomatoes.
• Vitamin A. This is an important antioxidant that plays a role in essential fatty acid metabolism (for growth and development) and keeps the digestive tract, eyes, bones, skin and fallopian tubes healthy. Vitamin A deficiency may result in infertility, miscarriage and some birth defects. Healthy levels of vitamin A are found in fortified foods, dairy products, eggs, chicken and fish. But be mindful: there is a risk to your baby if you take too much supplemental vitamin A, so check with your healthcare provider.
• Vitamin E. Adequate amounts of vitamin E are necessary for conception, a healthy pregnancy and easy delivery. It regulates estrogen levels, is important for circulation and has potent antioxidant properties. Wheat germ oil is the best source, but other vegetable oils, nuts and whole grains are good sources too.
• B-complex vitamins. This group includes vitamins B1, B2, B3, B5, B6 and B12. These nutrients are essential for many body functions, including the metabolism of carbohydrates (enabling the body to use energy), digestion, sex hormone production and healthy tissues. A variety of foods, including organ meats and whole grains, have B-complex vitamins. But be wary of white flour, white rice and refined sugar which have all been stripped of these vital nutrients in the manufacturing process.
• Iron. When you get pregnant, the volume of circulating blood increases by about one-third. More blood means more hemoglobin is produced, which is the role of iron. Your stores of iron need to be able to keep up with increased demand, and will be essential for the formation of your baby’s blood, brain, eyes and bones. A carnivorous meal provides plenty of iron, but beans and green leafy vegetables will offer good preconception nutrition as well. Remember to complement that steak with some orange juice – iron cannot be absorbed without adequate levels of vitamin C.
• Zinc. Surprise! This mineral is involved in an impressive number of reproductive functions and may be considered the most important nutrient for pregnant women. It’s also involved in the formation of the brain and immune system and is necessary for a developing baby’s fast rate of cell growth, tissues and organs. Women with optimal zinc (and folate) levels prior to conception may be at lower risk for neural tube defects. Pamper yourself with a sexy meal of zinc-rich oysters, and keep levels high with plenty of meat, beans, yogurt and brown rice.
• Calcium. Well known for strengthening bones and teeth, calcium also helps regulate blood pressure and boost immunity. Interestingly, it is needed to produce the fertile mucus that helps sperm reach the waiting egg. The demand for calcium increases in pregnancy and breastfeeding. Most of us recognize yogurt, milk and cheese as good sources of calcium. But other contenders include citrus fruit juice, canned salmon or sardines (with bones), almonds and carrots.

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recommended supplements

Many women wonder if they should take a preconception supplement or multivitamin. It is important to talk to your healthcare provider before making any choices about preconception supplements.

The only supplement that absolutely every woman should take at least one month before trying to conceive is folic acid. In the preconception period, 400 mcg per day is recommended. More may be advised for women with a history of neural tube defects, and the daily recommendation may be modified once pregnant.

Aside from folic acid, experts cannot seem to agree on whether preconception supplements have any added value. Generally, it is ideal to get all the nutrients you need naturally, from the food you eat. But as you prepare your body for pregnancy and build the best possible environment for your baby to grow in, the safety net provided by a multivitamin will do no harm in most cases.

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foods to avoid

Foods to avoid in preconception include:

• Refined sugar and sweets
• Caffeinated coffee, tea and cola
• Uncooked eggs, including homemade cake batter and cookie dough before baking, some homemade Caesar salad dressings, tiramisu, homemade ice cream, eggnog and chocolate mousse
• Fish caught in contaminated lakes or rivers (such as trout) and seafood with potentially high methyl mercury content
• Fast and fried foods
• Products containing white flour or sugar
• Potatoes with green skins
• Saturated fats, including margarine
• Deli or processed meats, such as salami, and other foods with nitrates.
• Undercooked meat
• Artificial sweeteners (like saccharin)
• Unpasteurized milk and any foods made with it
• Soft cheeses such as Brie, feta, blue cheese and Camembert

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