Pre-Pregnancy Diet
Before getting pregnant, take good care of yourself and start thinking about prioritizing things like your pre-pregnancy diet.
Prior to Pregnancy
The thought of becoming pregnant is exciting, and full of joy and elation for most women. You dream of what your little one will look like, how they’ll smell, and how they’ll feel when you hold them in your arms for the very first time. Your health is also an important factor to take into consideration. Did you know health and nutrition status before pregnancy is directly correlated to the pregnancy outcome for mother and baby?
Within 3 months to 1 year before becoming pregnant a woman should eliminate tobacco (e.g. cigarettes), second-hand smoke, alcohol, and recreational drugs. It is known that many harmful substances cross the placenta entering baby’s circulation. This can lead to infant mortality or birth defects.
Pre-pregnancy Diet- Nutrients to Prioritize though Food and/or Supplements
Folate (aka Folic Acid)- 400 micrograms per day; Some foods rich in folate are spinach (and other dark green leafy vegetables), liver, asparagus, and brussels sprouts
Calcium- 1,000 mg per day; Some foods rich in calcium are dairy products (milk, cheese, yogurt), almonds, edamame, and leafy greens (collard, mustard, turnip, bok choy, kale)
Zinc- 9mg per day; Some foods high in zinc are oysters, crab, lobster, poultry, beans, nuts, whole grains, fortified breakfast cereals, and dairy products
Iron- 18mg per day (do not take iron with calcium- space out at least 2 hours); Some foods rich in iron are iron-fortified cereals, spinach, dark chocolate, beef liver
Protein- At least 0.8 grams of protein per kilogram of your body weight (to convert pounds to kilograms, divide the pounds by 2.2 (a dietitian can give you a precise calculation for your protein needs depending on your weight and level of physical activity); Some foods rich in protein are chicken, fish, eggs, beans, and lentils
Fiber- 25 to 35g per day; Some foods rich in fiber are whole grain products and green leafy vegetables
Fats- less than 10% from saturated fast, up to 10% from polyunsaturated fats, monounsaturated fats are ideal; Some foods containing healthy fats are nuts, seeds, and avocado
Reasons to get a Check-up from your Primary Care Provider and OB/GYN Prior to Pregnancy
Visit a genetic counselor if certain conditions run in your family that your baby could inherit and/or cause birth defects
Get yourself a physical and bloodwork to assess your current health
Even if you’ve already had a baby, your health may have changed. It’s vital to be screened for conditions such as high blood pressure and pre-diabetes/diabetes
You can have a perfectly healthy baby with the conditions above— you should be closely monitored by your healthcare team to achieve a healthy pregnancy and postpartum
Takeaway
There are key nutrients vital for baby’s development that should be implemented into a woman’s pre-pregnancy diet. Just as important, is the health of the woman carrying the child prior to conception. See a health professional before getting pregnant. One common condition that often goes undiagnosed and should be closely monitored is diabetes. Uncontrolled blood sugar before pregnancy can lead to miscarriage, preterm delivery, preeclampsia, infant mortality and birth defects. Self care is the ultimate display of love and dedication to one’s unborn child.