Most women will change their feeding habits the minute that they find out that they are pregnant. However, research shows that your pre-conception diet is just as important. It may determine and even influence your chances of conception. Healthy nutrition is linked to fertility for both men and women. Both of you should give yourself at least three months of healthy nutrition before trying to conceive.
Your pre-conception diet should include
- Folate or folic acid is found in most plant foods especially green vegetables, wholegrain bread and cereals, dried beans and nuts. It has been shown that extra folate in the very early stages of pregnancy can reduce the chance of having a baby with a neural tube defect. Spina bifida is the most common neural tube defect. This defect occurs when the spinal cord and brain are forming. This can happen before you know you are pregnant.
- Plenty of fruit and vegetables.
- Starchy foods like wholemeal bread, potatoes, rice, pasta, chapati’s, and yams.
- Some protein such as lean meat and chicken, fish, eggs, and pulses such as beans and lentils, which are also good sources of iron.
- Some dairy foods including lower-fat versions of milk, cheese and yoghurt, which contain calcium and are also a good source of protein.
Please do avoid
- Caffeine – This has a negative effect on your overall nutrition because it restricts the body’s ability to absorb iron and calcium.
- Highly processed foods contribute to obesity and can contain pesticides, artificial hormones, and preservatives. These foods negatively affect your fertility by decreasing your hormonal health.
