Pre-pregnancy nutrition is key to conception. Factors like what you eat and your weight according to height play a role in you and your baby’s health during pregnancy. Many women don’t consume a nutritious and balanced diet before conception, which may leave them unprepared for the demands of pregnancy, impacting both the mother and the baby. So, it is critical to obtain the nutrients needed before pregnancy by following a balanced diet. But what are the foods to consume before conception? Read on for more on pre-pregnancy diet and macronutrient balance.
Nutrition is eating food that helps the body function properly and stay healthy. The best foods for pre-pregnancy are the same as those needed for general health. The body needs food with carbohydrates, proteins, healthy fats, minerals and vitamins. To have the ideal pre-pregnancy nutrition, add the following food groups to your diet:
● Grains: Base your meals on starchy foods made from rice, wheat, barley, oats or other grains, choosing whole grains as much as possible. Complex carbohydrates help regulate insulin and blood sugar levels and maintain reproductive health. Some examples of complex carbs are rice, bread, potatoes, pasta and legumes.
● Vegetables and fruits: Include various types of fresh and organic vegetables and fruits, as they are healthier than canned or frozen vegetables, which contain preservatives and high sodium. These provide minerals, vitamins and fibre essential for digestion and preventing constipation. Some examples of vegetables are leafy greens, carrots, celery, beans and peas. Fruit can be cut, whole or pureed. Consume a minimum of five portions of a variety of vegetables and fruits every day.
● Dairy: Foods like yoghurt, milk and cheese are essential in pre-pregnancy because they provide calcium and other essential nutrients for reproductive health. Choose low-fat dairy like semi-skimmed or skimmed milk, low-sugar and low-fat yoghurt and reduced-fat cheese. If you are vegan or lactose intolerant, choose dairy alternatives like soya or almond milk.
● Protein: Consume protein-rich foods daily. Some protein sources are beans, eggs, fish, lean meat, pulses and poultry. When eating poultry, remove the skin, pick lean meat and avoid extra oil or fat when cooking. Also, cook the meat thoroughly, as partially cooked meat may contain salmonella. Try to have two servings of fish weekly, one of which should be salmon, sardines or other oily fish.
● Oils: These do not belong to any food group but are key nutrients that should be part of your diet. The healthy fat you should consume depends on your nutritional assessment and varies from one individual to another. Less than 10% of the daily calories should be from saturated fat and another 10% from polyunsaturated fats.
Apart from the above-mentioned food groups, a few key nutrients should be added to your pre-pregnancy diet and continued during pregnancy. The nutrients to add are:
Women of reproductive age should consume about 0.4 mg or 400 mcg of folic acid daily. The foods that contain folic acid are beans, nuts, dark leafy vegetables, citrus fruits and breakfast cereals fortified with iron. Folic acid is an essential nutrient before and after pregnancy as it reduces neural tube defects, which is congenital disability of the spinal cord and the brain. Spina bifida is a neural tube defect commonly found in babies whose mothers have low folic acid levels. In this condition, the vertebrae are not properly fused, leading to an exposed spinal cord and causing incontinence, paralysis (varying degrees) and intellectual disability.
Neural tube defects develop in the first 28 days after conception, so taking folic acid is highly beneficial. However, women realise they have conceived much later, so healthcare providers recommend starting this nutrient as a supplement before conception and continuing into the first trimester of pregnancy. Prenatal supplements with folic acid are prescribed for some women, but following a healthy diet with foods rich in folic acid is preferred instead of a prenatal supplement.
Women have low iron levels due to monthly menstrual cycles and foods low in iron content. Increasing your iron level helps you prepare your body for the growing baby during pregnancy. Some foods rich in iron are meats like beef, lamb and pork and organ meats like liver. Turkey, duck and chicken are poultry rich in iron content. So are sardines, clams, oysters, clams and mussels. Leafy greens like collards, turnips, broccoli and kale are a few iron-rich plant sources, along with legumes like green peas, black-eyed peas and beans.
Healthy bones are crucial during pregnancy, and calcium is a key nutrient that contributes to it. To prepare for pregnancy, ensure that you consume calcium-rich foods so that there is enough of it during pregnancy, without which you are at risk of osteoporosis in the future. The recommended daily value of calcium intake is 1000 mg, and having three servings of dairy, like milk, every day equals 1000 mg.
Nutrient-rich foods are essential not only for women but also for men as they help maintain sperm health. Men should have:
● Eat five or more servings of a variety of vegetables and fruits daily. Base your meals on starchy and fibrous foods like rice, chapati, bread or potatoes.
● Include dairy like milk, yoghurt and cheese or alternatives like almond or soya milk.
● Eat protein-rich food like meat, eggs, fish, beans and poultry.
● Consume nuts like almonds, walnuts, etc., to improve sperm motility.
There are some foods that you should limit or avoid when trying for a baby as they pose a risk of miscarriage or health. Avoid foods rich in calories and high in fat and/or sugar, as they can lead to weight gain. Fatty foods contain saturated fats, which increase cholesterol levels and put you at risk of heart disease and other chronic conditions. Foods to avoid include:
● Butter
● Salad dressings
● Oils
● Cream
● Chocolate
● Pastries
● Ice creams
● Puddings
● Biscuits
● Fizzy drinks
Limit or avoid foods with saturated fat and choose foods with unsaturated fats like coconut or vegetable oils. If you want to get pregnant, avoid these.
A healthy lifestyle and a balanced diet are vital if you are planning a baby. While no extreme diet changes are required, a well-balanced diet enhances fertility and prepares your body for a healthy pregnancy. It is best to get pre-pregnancy nutrition from foods, but you may need supplements to ensure your body gets everything it needs.
Maintaining macronutrient balance is essential as it reduces pregnancy complications, boosts the baby’s growth and development, and improves maternal health.
Complex carbohydrates should be included in your pre-pregnancy diet. This includes fruits, vegetables, whole grains, lentils and beans.
When planning a baby, consume 60-75 g of protein daily to boost the baby’s development and growth.
