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Essential Nutrients for Preconception

How proper nutrition builds the foundation for a healthy pregnancy.


Written by Sabrina Stadelman & Cristina Luibil, MS, RD, LDN



Nutrition is important at all stages of life, but it is even more important for women who are planning to become pregnant. The stage of preparation before pregnancy is commonly called preconception. 


So, what are these essential nutrients of preconception? Why are they important? And why is it important to prepare for pregnancy, if you can? If you're pregnant or planning to become pregnant, how do you ensure that you're getting enough of these important nutrients?


The most important nutrients to focus on for preconception are:


Folate/Folic Acid: 

Folate (in the form of folic acid) is essential for the developing embryo. Adequate folic acid intake is important before and during the first 28 days of conception. Folate (folic acid) is needed to prevent neural tube defects.


  • Leafy greens (spinach, kale, Brussels sprouts, broccoli)

  • Beans & legumes

  • Fortified grains (fortified breakfast cereals, fortified flour or bread)


Calcium: 

Calcium is important for building and maintaining strong bones, both in the mother and in the baby. Calcium deficiency during pregnancy can lead to the mother’s calcium stores being depleted. Depleted calcium stores can contribute to decreased bone density and even osteoporosis later in life.


  • Dairy (milk, yogurt, cheese)

  • Fortified dairy alternatives (soy milk, almond milk)


Choline:

Choline is important for fetal growth and central nervous system development. It also helps prevent neural tube defects.


  • Eggs

  • Meats (poultry, beef, etc.)

  • Beans & legumes (soybeans, chickpeas, lentils, kidney beans)


Iron: 

Iron is important for both the mother’s health and the baby’s health. Low iron can lead to anemia, which leads to low oxygen and poor oxygen delivery to tissues.


  • Lean meats (lean beef or pork, poultry)

  • Beans & legumes

  • Spinach (and other dark, leafy greens)

  • Pair with vitamin C rich food for better absorption


Vitamin C: 

Pairing food sources of vitamin C with iron-rich foods helps our bodies to better absorb iron.


  • Citrus fruits (oranges, lemons, limes)

  • Strawberries 

  • Cruciferous vegetables (cauliflower, broccoli, kale, brussels sprouts)

  • Red bell peppers

  • Cantaloupe

  • Tomatoes

  • Kiwis


Omega-3 Fatty Acids: 

Omega-3s are critical for fetal growth and development, specifically brain and eye development.


  • Low-mercury fish

  • Walnuts

  • Chia seeds


Vitamin D: 

Vitamin D is required for proper fetal development, particularly bone growth. Vitamin D comes from food sources but can also be made in our bodies through exposure to sunlight. Those who live in darker, more northern climates may be more likely to need a supplement. Those who follow vegetarian or vegan diets are also at higher risk of deficiency.


  • Dairy (milk, yogurt, cheese)

  • Fortified dairy alternatives (almond milk, soy milk)

  • Egg yolks


Protein: 

Protein supports fetal growth and development. It also supports the health of the mother by providing energy for growth and cell repair.


  • Eggs

  • Poultry

  • Fish

  • Tofu

  • Beans & legumes


Most of these nutrients are supplied by the foods we eat. Eating enough food sources of these nutrients allows us to meet our nutritional needs before becoming pregnant.


Many people become pregnant without planning to, and that is ok! Nutritional planning during preconception is helpful, but not the be-all-end-all of a healthy pregnancy. You can still have a healthy pregnancy, even without planning, by eating an overall balanced and varied diet most days.


If you're pregnant or planning on becoming pregnant and would like to discuss prenatal nutrition, our dietitians at Aterra would love to help! If you would like to get in touch with us, check out the link below: 



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Disclaimer: The information shared in this blog is for general educational and informational purposes only. It may not be tailored to your specific health needs as it is written here. This content is not intended to replace personalized medical advice, nutrition counseling, or medical nutrition therapy. Any recipes or suggestions provided are meant to inspire and should be used at your discretion. Always consult with your own registered dietitian, physician, or healthcare provider before making changes to your nutrition, lifestyle, or treatment plan. If you choose, Aterra Nutrition would be happy to help you in your own, individual nutrition and intuitive eating journey.


 
 
 
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