Essential Guide to a Healthy Pre-Pregnancy Diet

Introduction to Pre-Pregnancy Nutrition

The journey towards conceiving is profoundly impactful, heralding the advent of a new life phase. Optimal preparation for this journey commences with your diet. A balanced diet, rich in nutrients, not only boosts your fertility but lays the groundwork for a healthy pregnancy. Understanding how nutrition influences fertility and conception is the initial step towards nurturing a new life.

Foundations

Key Nutrients for Pre-Pregnancy

A diet aimed at preparing for pregnancy focuses on essential nutrients that are pivotal for your health and fertility. Folic acid, iron, and omega-3 fatty acids are among the critical nutrients for pre-pregnancy health.

• Folic Acid for a Healthy Start: Crucial in minimising birth defects risks, folic acid is a cornerstone nutrient for anyone planning to conceive.

• Iron's Role in Fertility: Iron prevents anemia, which can negatively affect ovulation and fertility.

• Omega-3 Fatty Acids and Conception: Vital for hormone production, omega-3s also aid in fetal brain development.

Foods to Embrace

Incorporating a mix of whole grains, lean proteins, and fruits and vegetables ensures a balanced intake of necessary nutrients.

• Whole Grains for Sustainable Energy

• Lean Proteins for Hormonal Balance

• Fruits and Vegetables for Overall Well-being

Protein

• Recommended protein intake during pregnancy is around 1 gram of protein per kg of body weight. Aim for a serving size equivalent to the palm of your hand of protein-providing food at least 2 times a day before conception and 3 times a day during pregnancy.

• Sources can include a ‘complete protein’ that comes from an animal product such as fish, seafood, eggs, meat, chicken, dairy products) and contains all essential amino acids that our body needs.

• A ‘secondary protein’ comes from vegetarian or plant based sources such as nuts, seeds, lentils, legumes, beans, tofu and wholegrains. These do not contain every amino acid that we need and therefore when using plant based proteins, you will need to combine at least two of the following groups:

  • 1: Nuts

  • 2: Grains and seeds

  • 3: Legumes and pulses. 

  • For example:
    - Brown rice with beans or dahl
    - Hommus
    - Whole oat porridge with soy milk
    - Trail mix include raw, unsalted nuts & seeds

• FISH – 3 times weekly. Opt for SMASH fish (sardines, mackerel, anchovies, salmon, herring) as these tend to be higher in Omega 3s and less polluted with heavy metals. Fresh preferable to tinned/frozen.

• POULTRY – Opt for certified organically fed (free range is not necessarily organic and may still be fed with hormones and antibiotics). Organic chickens are also fed their natural diet of insects and grass (rather than grain or corn) which means their nutritional profile is better and they contain a better balance of omega-3 to omega-6.

• EGGS – These are an excellent source of protein and other nutrients such as choline. Limit their consumption only if they cause gastro-intestinal problems such as gas or constipation. Always choose pasture-raised eggs to avoid hormones and antibiotics (as with chickens).

• DAIRY – Natural, cultured non-flavoured full-fat yoghurt good. Goats’ milk/cheese preferred. Rice, almond, cashew, & oat milks are also a good way to moderate your dairy intake if you have issues with it, but always check their sugar content and if they contain seed oils. Avoid soft cheeses when pregnant (which may contain bacteria). Use organic quality butter or ghee in moderation. Avoid ‘low-fat’ dairy products – these often have gums and sugar and less nutrition.

• RED MEAT – in moderation (2-3 times a week). Opt for organic and grass fed where possible. Avoid delicatessen meats (high in fats, offal content and preservatives) and raw/undercooked meat.

• LEGUMES/PULSES – Split peas, lentils, chickpeas, beans, tofu, tempeh (soya). 

• GRAINS – Wholegrains such as whole oats, brown rice, kamut, spelt, buckwheat, amaranth and quinoa have a naturally higher protein content.

• NUTS/SEEDS – Raw/unsalted/fresh (store in fridge, away from light so they keep longer without oxidising). Use in stir-fries, salads, pasta dishes, as a snack. Limit dried fruit (try to buy preservative free).

Fat

• Fats to include - Extra Virgin Olive oil for baking, dressings etc, avocado, tahini, cold pressed flaxseed oil for salad dressings, organic butter, coconut oil to cook with, nut butters.

• Fats to avoid - Deep fried foods, excessive animal fats, cooking high heat with extra virgin olive oil, margarine. 

Carbohydrates

• Keep consumption to moderate levels and choose whole grain, wholemeal carbohydrates where possible.

• The best choices of low GI grains include a variety whole grains such as oats, brown rice, quinoa, buckwheat, barley, rye, spelt, kamut, amaranth or wholegrain wheat products (if you tolerate gluten).

Fruits and Vegetables

• VEGETABLES - These should make up a minimum 40% of total food intake. Aim for 3 cups with both lunch and dinner. Eat a wide variety both raw and cooked – all the colours of the rainbow. 

• FRUIT - Aim for 2-3 pieces of fruit daily. Again variety is best and wash all non-organic fruit and vegetables in a white vinegar and water mix, using a scrubbing brush where needed.

Hydration

• Aim for 8 - 12 glasses of filtered water daily.

• Store in glass/stainless steel bottles.

• Herbal teas also count towards your water intake.
  

Foods and Habits to Avoid

What to avoid is just as important as what to eat. Certain foods and lifestyle habits can adversely affect fertility and should be avoided or minimised.

• Refined carbohydrates and sugar -Minimise highly refined carbohydrates such as white bread, white pasta, cakes, biscuits etc. Avoid having excessive amounts of sugary foods - fruit juices, soft drinks, chocolate etc Raw honey or stevia are suitable if needed for sweetening.

• Processed foods and deep fried foods like takeaway 

• Gluten - If you have endometriosis. Your practitioner will tell you if this is relevant to you. 

• Alcohol - 2 drinks a week maximum during preconception period and none during IVF cycles or those with advanced age or lowered ovarian reserve. 

• Caffeine - Minimise caffeine intake and stick to 1-2 coffees per day. A 2016 found that women who drank two or more coffees, teas or sodas a day before conception were 1.75 times as likely to miscarry. Be conscious that other drinks such as tea and energy drinks also contain caffeine. Chocolate does too.

Pre-Pregnancy Nutrition: A Deeper Dive

We now understand that the health and nutrition of a parent before conception can significantly impact the pregnancy's success and the child's future health. The concept of "eating for two" needs clarification. While calorie needs moderately increase, especially in the third trimester, nutrient needs can double or triple. From conception to the end of the first trimester, the embryo grows 2.5 million times in mass and forms all its vital organs. Hence, it's crucial to establish excellent nutrition before conception for this critical period.

Principles of a Preconception Care Diet

• Whole Food Diet: Focus on a diet rich in fresh fruits, vegetables, quality meats, and minimal processed foods.

• The 80/20 Rule: Perfection in diet is unattainable; enjoy less nutritious meals occasionally and aim for nutrient-rich meals most of the time.

• Organic Produce: Whenever possible, choose organic, especially for animal products and refer to the dirty dozen and clean 15 lists for produce with the highest and lowest pesticide levels.

• Listening to Your Body: Adjust your diet based on cravings, choosing healthier alternatives that satisfy without compromising nutritional value.

What to Eat Before Getting Pregnant

Your pre-pregnancy diet should not only focus on the nutrients but also include superfoods that can enhance fertility.

• Leafy Greens for Folic Acid

• Berries for Antioxidants

• Nuts and Seeds for Healthy Fats

Optimising Fertility Through Diet

Specific foods have been identified to improve fertility, offering an advantage to those trying to conceive.

• Dairy Products for Reproductive Health

• Avocado for Vitamin E

Preparing Your Body for Conception

Adopting a holistic approach to pre-pregnancy preparation transcends diet. Regular physical activity and proper hydration are crucial in boosting fertility.

Foods Good for Implantation

Supporting successful implantation is another essential aspect of pre-pregnancy nutrition, with certain foods providing benefits during this critical phase.

• Pineapple Core for Bromelain

• Lentils and Beans for Fiber

Embracing a Healthy Journey Toward Pregnancy

Embarking on a pre-pregnancy diet is more than just nourishing your body; it's about preparing your whole being for one of life's most profound journeys. By focusing on a balanced, nutritious diet, you're setting the stage for a healthy pregnancy and a future filled with happiness.