Peri-Conceptual Nutrition

Peri-conceptual nutrition, nutrition prior pregnancy, is just as important as consuming adequate nutrients throughout the pregnancy. Receiving proper nutrition prior to pregnancy can ensure the body has adequate nutrient stores which will be used throughout the pregnancy allowing the fetus to properly develop.

Therefore, it is important for women thinking of becoming pregnant to evaluate and make any necessary changes to their diet three months to a year before getting pregnant. In doing so it can significantly improve the overall health for the mother and baby.

A diet rich "in fruits, vegetables, whole grains, lean meats, and dairy products" (http://www.americanpregnancy.org/gettingpregnant/preconceptionnutrition.html) can supply the body with the necessary vitamins and minerals. However, because majority of pregnancies are unplanned and the pregnancy may got undetected until she is a couple months along, it is important for women of childbearing age to follow the below recommendations along with a nutrient filled diet prior to pregnancy to ensure proper development of the fetus.

• Folate/Folic Acid: 400 micrograms/day. It can be obtained through dark green leafy vegetables, citrus fruits, nuts, legumes, whole grains and fortified breads and cereals. Consuming adequate amounts reduces neural tube defects like spina bifida.

• Calcium: 1,000 mg/day. It can be obtained from dairy products such as cottage cheese, low-fat yogurt and seafood products like sardines, oysters, clams and molasses almonds. Dark green leafy vegetables like broccoli, kale, mustard greens are high in calcium. However, dark green food items are also high in oxalate and phytate, which decrease Ca absorption.

• Avoid caffeine, artificial sweeteners, alcohol and tobacco

Source

"Pre-Conception Nutrition" American Pregnancy Association. March 2011. 6 June 2012. <http://www.americanpregnancy.org/gettingpregnant/preconceptionnutrition.html>