When it comes to having a healthy pregnancy, baby and mum-to-be preconception nutrition is the key. You may think that 3-4 months before conception is too soon, but there are so many benefits to preparing your body with proper nutrition during that time. Here, we will discuss why it’s so important and how you can get started.
It takes a women’s eggs 3-4 months to mature and a man makes new sperm every 3-4 months – therefore, there is a huge window of opportunity to improve your chances not only on conception but also to prepare your body for a healthy pregnancy, healthy baby and Mum. The benefits of sperm health is as important as a women’s health – so preconception is important for men too.
I think often this preconception window can feel overwhelming and women can feel guilty if they are not doing ‘all the things’ in the preconception phase. Firstly , all you can do is do your best and when you know better…try and do better (starting point below) – leave guilt as the door. Secondly, it’s not about being ‘perfect’ – there is no space for perfection just consistency and also food for the soul.
The importance of vitamins and minerals cannot be overstated when it comes to preconception nutrition; they are essential for the development of the fetus and should be included in any preconception diet plan. Folate is especially important for developing baby’s neural tube which will eventually become their brain and spinal cord, while Vitamin D helps build strong bones and teeth. Omega-3 fatty acids help with vision development while Calcium aids in bone growth; both are found in foods like salmon, eggs, leafy greens, nuts, beans and dairy products.
Start by making sure you get enough calories from nutrient-dense sources like meat, fish, whole grains, fruits & vegetables every day. Eating at least three meals per day. Make sure you are getting adequate protein as well as plenty of fruits & veggies; these provide essential vitamins and minerals that are needed for proper fetal growth. Additionally, cutting back on processed foods is essential; these contain unhealthy additives like artificial sugars or trans fats which can hinder fetal development or increase your risk of certain health problems later on down the road. See an example plate below:
I hope the above is a good starting point, as always you are an individual so if you would like to enquire about tailored support – please contact me for a discovery call today.