Preconception Nutrition | Pre-Pregnancy Diet

So, you’ve made the exciting decision to plan for a baby and start focusing on your preconception and pregnancy nutrition. Congratulations!

While some women describe pregnancy as a blissful and glowing experience (second time mums may be smiling knowingly), for many it can also be a rollercoaster, emotional, surprising, and sometimes downright bewildering. “My body is doing what now?” might sound more accurate! But don’t worry, with the right preparation, you can set yourself up for a smoother, more enjoyable pregnancy.

And the best part? It all begins with food, nourishing, delicious, everyday food. Preconception nutrition isn’t about strict diets or strange combinations (you can save the avocado and Vegemite on pineapple experiments for later). It’s about choosing wholesome, nutrient rich meals that support your body, boost your energy, and prepare you for the exciting journey ahead.

Why Preconception Nutrition Matters

Pregnancy significantly increases your body’s need for certain vitamins and minerals, particularly those that support healthy cell growth, hormone balance, and the baby’s brain and nervous system. Building up these nutrients before conception helps prepare your body for pregnancy and can positively influence fertility and foetal development.

Key Nutrients for Preconception and Pregnancy

• Folate
• Iodine
• Iron
• Choline

You might be surprised by how much food it takes to meet your daily requirements. For example:

• To reach optimal folate levels, you’d need to eat around 700g of cooked spinach, which is a lot of green smoothies.
• For iodine, it’s roughly six eggs a day (not ideal for everyone).
• And for iron, you’d need far more than an extra taco or two.

That’s why high quality preconception and prenatal supplements like NaturoBest can be so valuable. They help bridge nutritional gaps and ensure your body gets what it needs without the challenge of overhauling your entire diet.

Preconception Nutrition for Women

Simple steps can make a big impact:

• Increase your water intake to around two litres per day.
• Reduce coffee, alcohol, and sugary drinks. A dandy chai is a great caffeine free alternative.
• Fill your plate with colour by including a wide variety of fruits and vegetables to boost fibre and nutrient intake.
• Reduce added sugar and choose natural sweeteners like stevia. Cinnamon tea is great for curbing cravings.
• Include healthy fats such as avocado, nuts, seeds, and good quality fish to support hormone health.
• Reduce processed foods and ensure you’re eating quality protein sources, organic is ideal.
• Take a Preconception Multi for Women to complement your diet and support overall wellbeing.

Preconception Nutrition for Men

Men are often overlooked when it comes to preconception care but the importance of good nutrition during this period can’t be underestimated.  The following simple guidelines help to support sperm health:

• Follow the same nutritional principles above.
• Add more zinc and vitamin E rich foods such as pumpkin seeds and sunflower seeds to support sperm health.
• Consider a Preconception Multi for Men to optimise nutrient intake.

Lifestyle Counts Too

Nutrition is just one part of the preconception journey. Your lifestyle choices, including stress management, exercise, sleep, and limiting exposure to environmental toxins, all influence fertility and reproductive health.

Small, consistent changes made now can make a big difference later. By nourishing your body and supporting balance, you’re setting the foundation for a healthy conception and pregnancy experience.

Always consult your healthcare practitioner before starting any supplements and remember to read the label carefully.

Here’s to preparing your body, mind, and heart for one of life’s most exciting adventures.