Preconception Healthy Eating Tips
Healthy eating tips when trying to get pregnant
Taking steps to improve your health in the preconception stage will not only give you the best chance of conceiving, but also make those healthy changes easier to stick to once you do get pregnant. Remember we are not striving for perfection, no one is perfect, but consistent changes made now can make all the difference to both you and your future babies health.
Evaluate your eating habits. Assessing how, when, what and why you eat can be a great place to start when making changes to your diet and lifestyle - it can also help to identify whether you have any nutritional gaps that need to be addressed, to ensure you are in the best shape for conception & pregnancy.
Increase your intake of fruits and veggies. Both fruit and vegetables are a key source of fibre, and provide important vitamins and minerals to the body, which is crucial for conception. Aim to eat around 5 servings of vegetables and 2 servings of fresh fruit per day.
Limit processed drinks & foods. Simple carbohydrates such as white bread, pasta, rice, cookies, cakes, pastries, pizza, chips etc. are best to be avoided as they are high in calories, low in nutritional value and easily broken down in the body, causing blood sugar levels to rise. Stick to whole grains, which contain more fibre, provide vitamins & minerals and are digested more slowly – keeping you fuller for longer!
Cut back on caffeine. It is recommended that women should limit their daily caffeine intake to no more than 200 mg a day (approx. 2 cups of coffee) when trying to conceive.
Quit smoking. Quitting and avoiding second-hand smoke not only improves your own health but can increase your chances of getting pregnant, and may reduce the likelihood of birth defects, miscarriages, low birth weight and other health problems.
Avoid or limit alcohol consumption. The effects of alcohol can negatively impact conception and the health of a developing baby. If possible, try to avoid alcohol during the fertility phase, remember it is not forever!
Ensure you eat regular meals. Getting into the habit of eating at regular times will ensure your body (and future baby) is getting the nutrients it needs at appropriate times throughout the day to support healthy conception and development.
Use supplementation to support preconception care. Eating a well-balanced diet is a great way to ensure you are getting the vitamins and minerals you need to support pregnancy. However, it is recommended that women supplement their diet around the time of conception – folinic acid is one of the recommended supplements to help prevent birth defects.
For further information about tailored preconception care, contact The Holland Clinic today.
