Making Healthy Changes to Your Diet

Congratulations! You and your partner have decided it's time to start a family. Mentally, you may be totally prepared. But what about physically? By making a few changes to your diet now, you can give your baby the healthy start she deserves. Below is a short list of ways you can make a change in order to significantly improve your chances of conceiving and giving birth to a happy, healthy baby.

1. Start eating healthy

   You know how important it is to eat right and stay fit. When you’re trying to get pregnant, proper nutrition is essential. Forget fad diets and weight loss myths, and start practicing healthy eating habits: Eat at least three meals a day with food from all four food groups, ensuring that your body gets the vitamins and minerals it needs. The sooner you start eating well, the more likely you are to get pregnant. Make sure you are getting a sufficient amount of calcium by drinking plenty of milk and eating calcium-rich foods like yogurt and cheese. Folic acid is another nutrient that is essential to a healthy pregnancy. Eat plenty of citrus fruits, dark green leafy vegetables, nuts, and whole grain breads and cereals. Food and fertility are linked, so a balanced diet will boost your chances of conceiving and having a healthy baby.

2. Cut back on (or cut out) the bad stuff

   The three major no-no’s while pregnant or trying to become pregnant are cigarettes, drugs and alcohol. Any doctor will tell you to cut out alcohol (or at least only drink it occasionally), stop using recreational drugs and, if you’re a smoker, to quit. It is a well-known fact that each of these substances can be harmful to you and the baby you are trying to conceive.

   Caffeine is another thing you might want to cut back on. Most experts agree that low to moderate caffeine consumption, less than three cups of coffee per day, won’t affect your fertility, but your doctor may recommend cutting it out completely just to be safe. Dads-to-be, on the other hand, can enjoy an extra cup, as caffeine may actually promote male fertility by stimulating sperm motility.

   Fish is generally very healthy, but certain types should be avoided while you’re trying to conceive. Shark, swordfish, king mackerel and tilefish are all high in mercury, which can be harmful to your baby. Instead, stick to lower-mercury fish, such as canned light tuna and salmon, once or twice a week.

3. Take your vitamins

   While it is no substitute for a healthy diet, taking a prenatal vitamin ensures that you’re getting enough folic acid and other nutrients to boost your chances of getting pregnant. Because some multivitamins contain large doses of vitamins and minerals that could be harmful to your developing baby, you should take one that is specifically formulated for pregnant women. Your doctor can recommend a vitamin supplement for you.

4. Get lots of folic acid

   Folic acid is one of the most essential nutrients in promoting a healthy pregnancy. It has been proven to reduce a baby’s risk of neural-tube birth defects and is linked to a lower incidence of heart attacks, strokes, cancer and diabetes. According to the U.S. Public Health Service, most women of child-bearing age should get at least 400 micrograms (mcg) of folic acid daily, or 0.4 mg. Your prenatal vitamin should contain more than the minimum recommendation, between 600 and 800 mcg, the amount you’ll need when you are pregnant. For some women, too much folic acid may hide a vitamin B-12 deficiency, which is sometimes a problem in vegetarians. Talk to your doctor if you think you are at risk.

5. Find your ideal body weight

   Being either overweight or underweight can make it harder to get pregnant, so shedding or gaining a few pounds while you’re trying to conceive is a good idea. If you are overweight, you are more likely to experience pregnancy and birth complications, so try to reach a healthy weight by following a low-fat, high-fiber diet and getting regular exercise. But don’t overdo it. Aim to lose one or two pounds a week, the safe rate for weight loss. If you are underweight, you are more likely to have a baby with a low birth weight, so try to get some extra calories from a healthy, balanced diet.