So you have made the big decision to plan for a baby and think about preconception and pregnancy nutrition, congratulations!
While some pregnant women may paint the total blissful picture of pregnancy the whole way through – haaaahaha – I hear second-time mum’s out there. It may not be this way for others. Blissful may be one word some of the population uses to describe pregnancy whereas others may describe it as bizarre, strange, dramatic, emotional, shocking, and plain and simply “my body is doing what now?”
It’s not all doom and gloom of course – there are ways to make sure that we are prepared for pregnancy! And all through FOOD! Food, food, glorious food! Who would complain about that right? Don’t worry it won’t be terrifying combinations like avocado & vegemite on a piece of pineapple… you can save those wacky cravings for during pregnancy.
Pregnancy increases your body’s need for certain vitamins and minerals to support the healthy development of a baby. Starting to increase this now while you are in prep mode will help immensely!
Top nutrients for preconception and pregnancy
I have to eat how much??
To get the right amount of folate you will literally need to be eating approx 700g cooked spinach (that is a lot of green smoothies) or 12 slices of rye bread (hello bloating and muffin tops). Iodine you will need to be eating 6 eggs a day (a bit smelly maybe) and for iron, it is a lot more meat than just an extra beef taco or two.
Preconception nutrition for lovely ladies:
- Increase water intake to 2L per day and decrease coffee, alcohol and sugary drinks (a dandy-chai is a great substitute for the common drip-fed-coffee-addict)
- Make your plate the colours of the rainbow with a wide array of fruits and vegetables. This is for increased fibre intake and nutrients.
- Reduce sugar intake and opt for natural sweeteners such as stevia (curb sugar cravings with cinnamon tea)
- Increase healthy fats in your diet to support hormones (avocado, nuts and seeds, good quality fish)
- Preconception Multi for Women
Preconception nutrition for our gorgeous men:
- All of the above
- Increase zinc rich foods and vitamin E (contained in pumpkin and sunflower seeds)
- Preconception Multi for Men
As well as implementing the above, your lifestyle choices will impact your preconception plan and fertility as well. You may need to address some changes there too to increase your chances of a happy and enjoyable pregnancy.
Always consult with your healthcare practitioner before supplementing and always read the label.