Don't wait until you get pregnant to eat healthy! Eating right should not be underestimated, especially when trying to conceive. The food you consume has a direct impact on your health and fertility. When trying to conceive naturally or with fertility treatments, you should make good dietary choices to maximise your chances of conception. Further, it also reduces the chances of congenital abnormalities and developing preeclampsia (a serious high blood pressure condition) during pregnancy. Continue reading to understand the importance of top nutrients and the best foods to have when planning for pregnancy.
What is Nutrition, and Why is it Essential During Pregnancy?
Nutrition is food that gives the body the energy to function well and stay healthy. What you eat affects your health, fertility and chances of becoming pregnant. A diet with essential nutrients helps develop healthy eggs and sperm, maintain optimal weight and prevent hormonal imbalances. So bolstering your food choices now with ample proteins, carbs, vitamins, minerals, and healthy fats becomes a smooth transition when you conceive.
Key Nutrients Needed When Trying for Conception
Folate And Folic Acid
One of the most essential nutrients to eat before pregnancy is Vitamin B9. This, along with Vitamin B12, helps the body make RBCs needed for iron absorption. Experts recommend that all reproductive-age women should have 400 mcg of this nutrient to reduce the risk of neural tube issues like anencephaly and spina bifida. To ensure your prenatal vitamin has 400 mcg of folic acid or folate, you can consume foods like:
Fortified cereals: Choose breakfast cereals with 100% RDV (recommended daily value) of folate.
Leafy vegetables: Spinach, bok choy, Swiss chard, broccoli, and kale are good choices. Add them to omelettes, salads, soups, casseroles, or stir-fry them.
Strawberries and oranges: Consume as finger foods.
Nuts and beans: They are fibre-rich and keep your bowel movements regular.
Calcium
It enables the smooth functioning of the reproductive system and quicker conception. You must stock up on calcium now as that will help provide a stable supply for the bone and teeth development of the baby in future. If your calcium stores in the body are low when pregnant, it will take from your bones and provide it to the growing fetus, which puts you at risk of osteoporosis.Try to have about 1,500 mg of calcium every day from foods like:
Milk: A cup of milk has one-third of the RDV intake and is the best calcium source. Additionally, it has Vitamin D. Other sources of calcium are calcium-fortified juice, almond and soy milk.
Yoghurt: A cup of sugar-free yoghurt has 415 mg of calcium, one-third of the RDV. It can be used to make a smoothie, topped with fruit, or eaten plain.
Cheese: A serving of mozzarella has 333 mg of calcium, cheddar has 307 mg, and a serving of Paneer has 138 mg.
Broccoli and kale: These are non-dairy calcium sources for the lactose intolerant.
Iron is an essential nutrient that transports oxygen through the body. It is also vital for delivering oxygen to the fetus. Schedule a screening for iron deficiency, as less iron in your body increases the risk of premature delivery and a baby born underweight. Women of reproductive age need 18 mg of RDV, which increases to 27 mg if you are pregnant. While supplements are an option, remember that the body absorbs it best from food. Good food sources for iron are:
Lean meats: Chicken, beef, and turkey are iron-rich sources
Fortified breakfast cereals: A serving of this cereal has 18 mg of iron.
Spinach: 1/2 cup of spinach has about 17% of the RDV.
Omega 3 Fatty Acids
While trying to get pregnant, get your recommended daily intake through whole foods instead of prenatal vitamins. Omega-3 fatty acids regulate ovulation hormones and enhance blood flow to the reproductive system.
Grass-fed lean meat: These contain more omega-3s than grain-fed animal meat.
Seeds and nuts: Chia seeds, flaxseed and walnuts contain omega-3s, as do canola, flaxseed and soybean oils.
Seafood: Sardines, salmon, herring and anchovies are fish rich in fat and great omega-3 sources.
Fibre
Add more complex carbohydrates like fibre to your diet as they are slow digesting and keep you full longer. Additionally, if you want to get pregnant, increase your intake so that it reduces the risk of gestational diabetes. Fibre-rich foods include:
Legumes and beans: Black beans, lentils, lima beans, chickpeas, kidney beans and split beans are fiber-rich.
Whole grains: Quinoa, oats, bulgur, and wheat bread have fibre.
Vegetables and fruits: Broccoli, peas, and corn are excellent sources of fibre. Peaches, raspberries, pears, and blueberries contain antioxidants that help improve fertility. Consume the peels or skins of these fruits for extra fibre.
Protein
Proteins provide your fetus with essential nutrients. The protein intake depends on many factors, including activity levels, but plan to have many servings spread over the day. Some choices are:
Lean meat: Lean beef or poultry are good choices.
Black beans: A cup has 15 g of protein and can be used in burgers or burritos.
Fish: Salmon is rich in protein, healthy fats, omega-3 fatty acids and iodine.
Tips for Healthy Eating When Trying to Become Pregnant
Consume more veggies and fruits: Fresh produce of plant foods are rich in fibre, potassium, magnesium, iron, Vitamin C and A. Aim to have 4 to 5 servings of veggies with two of them leafy greens and 3 to 4 servings of fruits every day.
Practice proper food hygiene: Food poisoning is risky for everyone, especially when pregnant, as it affects the fetus's health even before conception.
Choose fertility-friendly seafood: Women trying to conceive attempt to eat 220 to 280 g of fish every week. Seafood to avoid includes shark, mackerel, tilefish and swordfish. Instead, choose shrimp, cod, tuna, and salmon.
Do not skip meals: If you prefer to skip breakfast or lunch, you will need nutrients for the entire day. Ensure you consume at least three meals daily so that there is a steady flow of nutrients when pregnant.
Reduce caffeine: Expectant mothers should limit caffeine intake to a maximum of 200 mg per day. If you exceed this, it's best to cut back sooner rather than later.
Limit smoking and alcohol: If you smoke, now is the best time to quit. Smoking makes it harder to conceive, and once pregnant, it may increase miscarriage risk. The same applies to alcohol. It is best to limit your drinking to a few glasses a week when trying and abstain if you are pregnant, as it can harm a growing fetus.
Consult an expert: If you consume a special diet or have dietary restrictions, consult a doctor to fill nutritional gaps. If you have any eating disorders, talk about it.
Conclusion
A healthy diet rich in specific nutrients is essential for developing healthy eggs and sperm. If you are trying to conceive, consider incorporating the recommended foods into your diet. Remember that it takes several months to produce new eggs and sperm. Therefore, it's wise to start making healthy food choices as soon as possible if you plan to try for a baby in the upcoming months.
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