9 Things To Include In Your Preconception Diet

Hello All, I am Nehal, an HR by profession & lovingly married since 3 years to an IT Geek. Before I start blabbering, I would like to thank WiseShe for giving me a platform to express & share my thoughts on certain topics. This would be my first post on Baby Blog with wiseshe.com I am excited & nervous at the same time. So here it goes:

Well often we encounter the diet charts or diet plans for the pregnant women. Ever wonder about the Preconception care? Well if you are planning on getting pregnant? Then this post will surely help you in making healthier choices about how to change your diet to prepare your pregnancy. As what you eat while trying to get pregnant is just as important as what you eat after you conceive.



So to start with most of the-Indian-girls encounter the ‘common’ stereotypical questions, throughout her lifetime. Some questions are universal and some even coincide with the ones asked from boys, but nonetheless after a point they are all just annoying and pointless. For example,

  • From a Young girl – “What do you want to be when you grow up?”
  • From a College girl – “When are you getting married?”
  • From a Married woman – “When are you having a baby?”
  • From a Mother of-a-child – Right after the birth of your first child – “Are you planning for a second child?”

I am at the stage of the “Married-woman-question”. So here I am expressing my thoughts on the most important aspect before one plan for a baby.


Pre-conception nutrition is a vital part of preparing for pregnancy. Factors such as a woman’s weight compared with her height and what she eats can play an important role in a mother’s health during pregnancy and the health of her developing fetus.

Following is the list of Foods that keeps you healthy while you plan to get your cute baby bump :


A fertility-boosting food- Women who ate a lot of plant protein were substantially less likely to have trouble trying to conceive. So throw garbanzo beans into a salad, or make a vegetarian chili. Don’t like beans? Lentils, tofu, French Beans, and nuts are good plant-based proteins as well.


Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. Make half of your grains whole grains. Examples of whole grains include whole wheat, brown rice, and oatmeal.



Spinach, romaine, arugula, broccoli, and other dark leafy greens are high in B vitamin (folic) that few studies have shown may improve ovulation. Be sure to share the salad with your guy; men who get higher doses of folate make healthier sperm, potentially reducing the chances of miscarriage or genetic problems in the baby.




They’re high in non-heme iron, the type of iron found in certain plant food and iron-fortified foods. One study found that women who regularly took an iron supplement (which is non-heme iron) were 40 percent less likely to have trouble getting pregnant than those who didn’t take iron. Toast pumpkin seeds in the oven for a crunchy (and baby-boosting) snack.


Complex carbs take longer than refined ones to digest, helping to keep blood sugar (and insulin levels) stable. What does that have to do with getting pregnant? Increased insulin levels can disrupt reproductive hormones. When you’re trying to conceive, always choose dark bread over light, brown rice over white and whole wheat pasta over white.


Olive oil is a monounsaturated fat that helps increase insulin sensitivity and decrease inflammation throughout the body (inflammation interferes with ovulation, conception, and early development of the embryo). Use it on salads with some balsamic vinegar, or use it for cooking, in place of butter.




Milk products and many foods made from milk are considered part of this food group. Switch to fat-free or low-fat dairy products that are high in calcium.




The U.S. Public Health Service recommends that all women of childbearing age consume 400 micrograms (0.4 mg) of folic acid each day. Folic acid, a nutrient found in some Green Leafy Vegetables, Nuts, Beans, Citrus Fruits, Fortified Breakfast Cereals, and Some Vitamin Supplements can help reduce the risk of birth defects of the brain and spinal cord (called neural tube defects).

Folic acid is most beneficial during the first 28 days after conception, when most neural tube defects occur. Unfortunately, many women do not realize they are pregnant before 28 days. Therefore, folic acid intake should begin prior to conception and continue through pregnancy. Your health care provider will recommend the appropriate amount of folic acid to meet your individual needs.

Most health care providers will prescribe a prenatal supplement before conception, or shortly afterward, to ensure all of the woman’s nutritional needs are met. However, a prenatal supplement does not replace a healthy diet.


Preparing for pregnancy includes building healthy bones. If there is not enough calcium in the pregnancy diet, the fetus may draw calcium from the mother’s bones, which can put women at risk for osteoporosis later in life. The recommended calcium intake for women is 1,000 milligrams. Three servings of milk or other dairy products each day equal about 1,000 milligrams of calcium.



Always consult your health care provider regarding your healthy diet and exercise needs.

Have you taken these essentials before conceiving?

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