25 Mar Nutrition Before Pregnancy – NYC Dietitian Recommendations

If you and your partner are thinking about pregnancy, we recommend you think about nutrition. Preconception nutrition is a key to fertility, experiencing a healthy pregnancy, and implementing sustainable, healthy habits to last you and your growing family a lifetime.

There are some easy ways to modify your diet to ensure you prepare your body for a healthy pregnancy.

What are the Nutritional Needs Before Pregnancy?

Folic Acid:

Every woman of childbearing age should get 400 micrograms of folic acid each day. Folic acid is a critical nutrient growing babies need in the first trimester to reduce the risk of neural tube defects like Spina Bifida. Oftentimes, a woman is halfway through her first trimester (or later) when she discovers she’s pregnant. Though you can get folic acid in foods, most doctors recommend a supplement.

Spinach, liver, asparagus, and Brussels sprouts.

Iron:

Women need to be mindful of their iron intake. Menstruation and low-iron diets can cause women to have low levels of iron. Increasing iron stores is essential to prepare a woman’s body for a healthy pregnancy.

Red meat, poultry, fish, shellfish, liver, beans, lentils, tofu, spinach, kale, Swiss chard, fortified cereals, whole grains, dried fruits (such as apricots, raisins, and prunes), nuts, seeds, quinoa, eggs, dark chocolate.

Calcium:

Calcium is necessary for bone health. If a woman doesn’t have enough calcium in her diet for her growing baby, the baby will take the calcium from her bones, putting her at risk, later in life, for osteoporosis. Pair calcium with vitamin D for better absorption.

Dairy (milk, cheese, yogurt) + Fortified orange juice or Fortified cereals
Leafy greens (kale, collard greens, bok choy) + Egg yolks or Salmon
Almonds or sesame seeds (in a homemade trail mix) + Fortified cereal
Broccoli + Tuna or Mackerel

The Optimal Fertility Diet

Can nutrition help fertility? There is a lot of confusing information regarding fertility and diet. The bottom line: no diet can fix medical issues causing infertility. That said, studies show that women who consume high amounts of fast food take longer to conceive. Likewise, reaching a healthy weight can also improve chances for natural conception. (Both underweight and obese women have more difficulties conceiving).

Some foods and nutrients can help improve reproductive health. Eating healthy is always a great route toward natural fertility. So, what should you include in your preconception diet? Which nutrients have been proven to have a positive effect on fertility?

Low-mercury Omega-3 Fatty acids: sardines with bones, salmon, anchovies, herring, and oysters.
Vitamin B12: This is found in animal products, fortified foods, and dietary supplements: Beef, liver, salmon, whole-fat dairy, sardines, and clams.
Folic Acid: Start taking a supplement!
A Mediterranean Diet plan: Bring on the olive oil, olives, delicious cheeses, lean proteins, vegetables, whole grains, and taste! This is one of the most recommended diet plans not only for fertility but for healthy living.

We practice functional, holistic nutrition counseling with all the patients who walk through the door, tailoring dietary interventions to meet each person’s unique needs and wellness plans. Make an appointment with one of our fertility dietitians, and get online nutrition counseling or come meet with us at one of our office locations!

Something to Snack On:

These are easy-to-make, budget snacks that incorporate many preconception nutrition recommendations. Snack your way to health.

Avocado Toast with Smoked Salmon
- Whole-grain bread (folic acid)
- Avocado (folic acid and healthy fats)
- Smoked salmon (omega-3 and vitamin B12)

Greek Yogurt Parfait with Flaxseeds and Berries
- Greek yogurt (vitamin B12)
- Flaxseeds or chia seeds (omega-3)
- Mixed berries (folic acid)

Hard-Boiled Eggs with Spinach and Walnuts
- Eggs (vitamin B12 and some omega-3 if enriched)
- Fresh spinach leaves (folic acid)
- A handful of walnuts (omega-3)