Nutrition to Prepare for Pregnancy

The importance of optimal nutrition before pregnancy cannot be understated.

One of the greatest joys in life comes with the birth of a healthy robust infant. This is every child’s birthright and every parent’s dream. However, when things go wrong, like preterm delivery, low birth weight, congenital anomalies, chromosomal abnormalities, infection, or other adverse outcome, that anticipated joy can quickly turn in to a nightmare. While modern medicine has improved the infant and maternal health outcomes over the past 5 decades, the majority of interventions are targeted at the pregnancy and post-delivery periods. Some of these adverse outcomes may be avoided if more attention was placed on “preparing the baby house”. Studies consistently show that maternal nutrition in the pre- and peri-conceptual period has a great influence on fetal growth and development, which will affect the child’s long-term health. I believe that parenting begins before conception. The diet and lifestyle of both parents before conception, and the mother’s diet and lifestyle during pregnancy have a significant effect on genetic expression, structural formation, cellular integrity, and the development of the complex systems that will maintain the health of the child throughout their life. 

Nutrition Support for Pre- and Peri- pregnancy 

Establishing a supportive nutritional program should begin 6-8 months prior to pregnancy, sooner if the couple’s diet has been of poor quality. This includes both parents since a poor diet and lifestyle affects fertility and has epigenetic effects on the quality of the egg and the sperm, and consequently has long-term effects on the health of their offspring. It is important for the mother to establish a solid nutritional foundation before conception because the first eight weeks of pregnancy constitutes the most critical stage when all systems are undergoing important foundational development for the fetus, and this is a time when the mother is often unaware that she is pregnant.

A balancing diet with an abundance of organic vegetables and fruits, grass-fed meats, organic pastured eggs and whole milk dairy, healthy fats, unrefined grains, soaked raw nuts and seeds, adequate dietary fiber, and plenty of clean filtered water will support optimal fetal growth and development in addition to supporting maternal health.

Recommended Foods

It is important to consume a balance of nutrient dense high quality macronutrients (protein, fats, carbohydrates) at every meal.

Healthy fats: High quality fats are required to fuel growth and provide cellular structure for the rapidly developing fetus. Of special importance are the Omega-3 essential fatty acids. DHA is the most abundant fatty acid in the brain and studies suggest that it functions in neurogenesis, neurotransmission, and protection against oxidative stress (anti-inflammatory). Studies show that DHA levels increase most quickly by ingesting the preformed version found in cold-water fish (salmon, mackerel, sardines), high quality fish oils, and algae. Plant sources are flax, chia, hemp, and pumpkin seeds, green leafy vegetables and walnuts. Other healthy fats include avocados, nuts, extra virgin olive oil, coconut oil, grass-fed meats, dairy, butter, and eggs.

Protein: Proteins are the building blocks for muscles, tendons, ligaments, bones, and most structures in the body. They also function as enzymes, hormones, and important components of other cells like our genes. The importance of high-quality proteins during pregnancy cannot be overstated, as this is a time of accelerated growth and development when all systems for health in the offspring are being generated. Organic grass-fed animal proteins, like meats, bone broth, whole milk dairy, whey, and eggs, provide key nutrients for fetal development such as iron, vitamins A, D, E, & K2, choline, biotin, folate, and glycine. Plant proteins from legumes, grains, and nuts should be incorporated into the diet as they contain less saturated fat.

Organic Fruits and Vegetables: These provide important vitamins, minerals, phytonutrients, fiber, and are nutrient dense. They regulate fat and protein metabolism, boost immunity, are anti-inflammatory, assist detoxification, support enzyme activity, assist hormone binding and activation, regulate pH, and function as co-factors for all chemical reactions. It is important to choose seasonal produce and low-glycemic fruits to avoid sugar imbalance. Cruciferous vegetables (cabbage, broccoli, Brussels sprouts, cauliflower, arugula, bok choy, collard greens) for liver support are especially useful to keep the detox pathways functioning optimally.

Gluten-free grains: Grains contain dietary fiber, vitamins E and B complex, minerals, and many phytonutrients. It is important to consume whole grains that contain the germ and the bran where the nutrients reside. When combined with legumes, they provide a complete protein. Choose grains that are organic, fresh, unprocessed, and as close to the natural state as possible.

Choosing high quality food-based supplements are essential for pregnancy. However, one should first focus on nutrition from their diet, and add in what is missing. The exception is prenatal vitamins. Because these target key nutrients for pregnancy, it is essential that they accompany a healthy diet to support pregnancy. They should supply 800mcg of folate daily. Begin 6 months before conception to avoid deficiencies at the time of conception. Having an adequate vitamin D level is essential. Follow your provider’s instructions for supplementation as needed. A high-quality cod liver oil is supportive as it contains healthy amounts of vitamins A and D, both essential for fetal development.

Foods to Avoid

·      All forms of alcohol should be avoided. Extensive studies show that it causes neurocognitive and behavioral problems that create life-long disabilities.

·      Gluten grains and any other food that create sensitivities should be eliminated to avoid unnecessary inflammation and digestive distress.

·      Processed foods should be avoided due to the adulterated fats, poor quality ingredients, fillers, and questionable flavorings included in the products. In pregnancy the metabolic rate increases, so it is important to decrease one’s toxic load on the liver.

·      High-glycemic foods should be minimized to assist blood sugar regulation. This includes sugary drinks, juices, processed carbs, and some fruits.

·      Tap water should be avoided since municipal water quality varies and some are contaminated enough to pose potential health hazards to the immune-compromised, including a fetus.

·      Conventional meats may contain hormones, GMOs, inflammatory fats, and toxins and should not be eaten when preparing for pregnancy.

·      Conventional produce contains fewer nutrients, more toxins, and may be genetically modified, all of which may have an epigenetic affect on the fetus.

·      Caffeine is a nervous system stimulant, is eliminated more slowly during pregnancy, and crosses all biological barriers exposing the fetus. It is associated with an increased risk for low birth weight and an increased weight gain in infants through school age in the offspring.

It takes a while to make diet and lifestyle changes, not to mention replete the nutrients in the body that are lacking as a result of years of eating nutrient poor foods and the damages created by poor lifestyle choices. In addition, knowledge of good nutrition and habits around food are lacking. Most people think they are doing a “pretty good job” with their diet and are surprised when they learn what eating for health is all about. This is where the holistic nutrition consultant can help make positive changes in the health of women who are planning to have a child in the near future. I believe that holistic nutrition services should be an integral part of every gynecology team, and that this education begins well before conception, preferably years before.

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