The Role of Your Nutrition Pre-Pregnancy

Usually women begin caring about their health and nutrition–the food and nutrients taken in by the body—once they discover that they are pregnant. Ideally, however, for women trying to conceive, looking into health and nutrition even before pregnancy is an important first step often overlooked. The more prepared a woman is in terms of her health and nutrition, the better her chances of conception and the better the chances she will have a healthy pregnancy.

Here are some important nutritional considerations and the role they play both pre-pregnancy and during pregnancy:

1. Medicine, Vitamin, and Supplement Intake

Everything that enters the body plays a role in overall nutrition. If a woman intends to conceive, reviewing the vitamins, medicines, and supplements regularly taken and looking at their recommended daily allowance (RDA) as well as whether or not they are safe to be taken by pregnant women is important. Vitamins and supplements that should not be taken by pregnant or breastfeeding women or whose boxes recommend consulting with doctors before continuing should be stopped until a doctor gives the okay.

Women should also consider taking folic acid, a nutrient that prevents neural tube disorders, even before pregnancy. Folic acid can help prevent these disorders in the first few weeks of pregnancy, often before a woman even realises she is expecting, which is why it is ideal to take it well before.

2. Coffee, Alcohol, and Water Intake

During pregnancy women are asked to limit their caffeine (1 cup a day) and alcohol (none at all) intake and up their water intake to around 12 glasses a day. However, even before pregnancy, staying away from caffeine and alcohol and keeping hydrated can help a woman maintain a more nutritious lifestyle, readying her body for conception.

3. Protein, Vegetable, and Carbohydrate Intake

Prior to pregnancy, women should aim to eat a lot of fruits and vegetables to try and get as many natural nutrients as possible. These will help with conception and overall health. Upon conception, some fruits may need to be put on the “do not consume” list for various reasons.

Prior to pregnancy, women should also watch their carbohydrate intake by lowering their consumption of simple carbohydrates and upping their consumption of complex carbohydrates. This will help their metabolism and control blood sugar spikes. Plus they’re great for weight control! 

Apart from that, consuming lean protein is ideal prior to becoming pregnant. Fetuses need protein to develop, and lean protein is a good balance of giving the baby what s/he needs, but not consuming too much fatty meat.

4. Fish

While fish is healthy, too much can be detrimental due to the mercury content. Often, pregnant women are asked to limit their fish intake to the equivalent of one can of tuna a week.  Even before pregnancy, starting to lessen the intake of fish can help a woman get used to the smaller intake and lessen their body’s mercury levels. 

Nutrition plays a big role in a woman’s health no matter how old she may be or what stage of reproduction in which she finds herself. Getting proper food and nourishment helps maintain health, and the healthier a woman is the less likely she will become ill or face problems if and/or when she does conceive and carry a baby or if she is breastfeeding. Think about your nutrition habits today and consider what you might be able to change in order to prepare your body for conception or just to maintain your health.

Coupled with nutrition should be exercise. Women who exercise regularly, even before pregnancy, will be more likely to reach their ideal body weight. Being overweight or underweight can lead to both conception and pregnancy complications. Being more physically active can not only maintain health, which aids conception, but women who exercise before conceiving are more likely to be able to maintain a healthy pregnant-exercise routine, which will allow them to stay healthy throughout pregnancy and perhaps have an easier delivery.