How to Eat Healthfully During Preconception

What you eat early in pregnancy affects your baby's development. But most of us find out we are pregnant several weeks after conception. The period before you get pregnant is the best time to get your eating habits on track for a healthy pregnancy and a healthy baby.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Almonds
• Black Beans
• Brown Rices
• Citrus Fruits
• Fruits
• Kidney Beans
• Leafy Green Vegetables
• Lean Meats
• Pine Nuts
• White Beans
• Whole-grain Bread
• Calcium Supplement
• Fluoride Supplements
• Multivitamins With 400 Mcg Folic Acid

1. Eat breakfast every day. Try something simple like whole-wheat toast with peanut butter and a glass of orange juice.
2. Take a daily multivitamin and mineral supplement that includes 400 mcg of folic acid.
3. Eat more folate-rich foods, including citrus fruits, dried beans, peas, beets and whole grains.
4. Pump up your iron intake with lean meats, dried beans, nuts and whole grains. Eat iron-rich foods with foods that are rich in vitamin C (such as oranges) to increase iron absorption.
5. Add zinc to your diet with lean meats such as turkey, dried beans, nuts, nonfat dairy products and whole grains.
6. Increase your magnesium intake by eating more dried beans, nuts, fish, leafy green vegetables (such as spinach, chard and broccoli), and whole-grain breads and cereals.
7. Make sure you're getting 1200mg of calcium every day. This means four 8-oz. glasses of milk or the equivalent. If you find it difficult to get that much calcium in your diet, add a calcium supplement.
8. Increase your fiber intake with fruits, vegetables and whole grains. Not only will you be increasing your vitamin and mineral intake, but more fiber will help prevent constipation during pregnancy.

Tips & Warnings

• Get screened for anemia. If you are iron-deficient, ask your doctor about taking a supplement in addition to increasing your intake of iron-rich foods.
• Check with you local water department to see if your water is fluoridated. If not, or if you drink mostly bottled water, a daily supplement of 1mg of fluoride is a good idea.
• Cut back on soda, chips, candy, cookies and other junk foods that contain a lot of calories but few nutrients.
• Now is the time to cut alcohol out of your diet. Enjoy sparkling water or fruit juice instead.
• Although a cup or two of coffee a day during pregnancy is probably harmless, consuming caffeine while trying to get pregnant appears to decrease the chances of conceiving a baby.
• If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.