What to Eat When Trying to Conceive: Your Pre-Pregnancy Diet Plan
Trying to conceive is an exciting time, but it can also be stressful. You want to do everything you can to increase your chances of getting pregnant, and that includes eating a healthy diet.
What nutrients do you need when trying to conceive?
There are a number of nutrients that are important for both men and women who are trying to conceive. These include:
- Folic acid: Folic acid is a B vitamin that is essential for the development of the baby’s neural tube. The neural tube is the precursor to the brain and spinal cord, so it’s important to get enough folic acid before you conceive. The recommended daily intake of folic acid for women who are trying to conceive is 400 micrograms.
- Iron: Iron is necessary for the production of red blood cells, which carry oxygen to the baby. The recommended daily intake of iron for women who are trying to conceive is 27 milligrams.
- Calcium: Calcium is important for the development of the baby’s bones and teeth. The recommended daily intake of calcium for women who are trying to conceive is 1,000 milligrams.
- Vitamin D: Vitamin D helps the body absorb calcium. The recommended daily intake of vitamin D for women who are trying to conceive is 600 IU.
- Zinc: Zinc is essential for the production of sperm and eggs. The recommended daily intake of zinc for men who are trying to conceive is 11 milligrams.
What foods should you eat when trying to conceive?
There are a number of foods that are good sources of the nutrients you need when trying to conceive. These include:
- Fruits and vegetables: Fruits and vegetables are good sources of folic acid, iron, calcium, vitamin D, and zinc.
- Whole grains: Whole grains are a good source of folic acid and fiber.
- Lean protein: Lean protein is a good source of iron and zinc.
- Dairy products: Dairy products are a good source of calcium and vitamin D.
- Nuts and seeds: Nuts and seeds are a good source of zinc.
What foods should you avoid when trying to conceive?
There are a few foods that you should avoid when trying to conceive. These include:
- Raw fish and shellfish: Raw fish and shellfish can contain bacteria that can cause food poisoning.
- Raw or undercooked meat: Raw or undercooked meat can contain bacteria that can cause food poisoning.
- Unpasteurized milk and cheese: Unpasteurized milk and cheese can contain bacteria that can cause food poisoning.
- Alcohol: Alcohol can damage the developing fetus.
- Caffeine: Caffeine can interfere with ovulation.
Additional tips
In addition to eating a healthy diet, there are a few other things you can do to increase your chances of getting pregnant. These include:
- Getting regular exercise: Regular exercise can help you maintain a healthy weight and improve your overall health.
- Getting enough sleep: Getting enough sleep can help you regulate your hormones and improve your fertility.
- Managing stress: Stress can interfere with ovulation. Finding ways to manage stress can help you improve your fertility.
If you’re trying to conceive, following a healthy diet is one of the best things you can do to increase your chances of getting pregnant. By eating a variety of nutrient-rich foods, you can provide your body with the nutrients it needs to support a healthy pregnancy.
Nutrients for Men Trying to Conceive
In addition to the nutrients that are important for women who are trying to conceive, there are a few nutrients that are specifically important for men. These include:
- Zinc: Zinc is essential for the production of sperm. The recommended daily intake of zinc for men who are trying to conceive is 11 milligrams.
- Selenium: Selenium is an antioxidant that helps protect sperm from damage. The recommended daily intake of selenium for men who are trying to conceive is 55 micrograms.
- Vitamin C: Vitamin C is an antioxidant that helps protect sperm from damage. The recommended daily intake of vitamin C for men who are trying to conceive is 90 milligrams.
Common Mistakes to Avoid
When trying to conceive, it’s important to avoid making common mistakes that can interfere with your fertility. These mistakes include:
- Smoking: Smoking can damage the sperm and eggs.
- Drinking too much alcohol: Alcohol can interfere with ovulation and sperm production.
- Using drugs: Drugs can interfere with ovulation and sperm production.
- Being overweight or obese: Being overweight or obese can interfere with ovulation and sperm production.
- Not getting enough sleep: Not getting enough sleep can interfere with ovulation and sperm production.
- Managing stress: Stress can interfere with ovulation and sperm production.
Why it Matters
Eating a healthy diet when trying to conceive can help you increase your chances of getting pregnant. By eating a variety of nutrient-rich foods, you can provide your body with the nutrients it needs to support a healthy pregnancy.
Benefits
Eating a healthy diet when trying to conceive can provide a number of benefits, including:
- Increased fertility: Eating a healthy diet can help you increase your chances of getting pregnant.
- Reduced risk of birth defects: Eating a healthy diet can help reduce your risk of having a baby with birth defects.
- Improved overall health: Eating a healthy diet can improve your overall health and well-being.
Meal Plan
Here is a sample meal plan for women who are trying to conceive:
Breakfast:
- Oatmeal with fruit and nuts
- Yogurt with fruit and granola
- Whole-wheat toast with peanut butter and banana
Lunch:
- Salad with grilled chicken or fish
- Sandwich on whole-wheat bread with lean protein, vegetables, and cheese
- Soup and salad
Dinner:
- Grilled salmon with roasted vegetables
- Chicken stir-fry with brown rice
- Lentil soup
Snacks:
- Fruits and vegetables
- Nuts and seeds
- Yogurt
- Whole-wheat crackers
Recipes
Here are a few recipes for nutrient-rich foods that are good for women who are trying to conceive:
Folic Acid-Rich Foods
- Spinach salad: Spinach is a good source of folic acid. This salad is a healthy and easy way to get your daily dose of folic acid.
- Lentil soup: Lentils are a good source of folic acid and fiber. This soup is a hearty and filling meal that is perfect for a cold day.
- Quinoa salad: Quinoa is a good source of folic acid and protein. This salad is a light and refreshing meal that is perfect for a summer picnic.
Iron-Rich Foods
- Grilled salmon: Salmon is a good source of iron and omega-3 fatty acids. This grilled salmon recipe is a healthy and delicious way to get your daily dose of iron.
- Beef stew: Beef is a good source of iron and protein. This beef stew is a hearty and filling meal that is perfect for a cold day.
- Lentil soup: Lentils are a good source of iron and fiber. This soup is a hearty and filling meal that is perfect for a cold day.
Calcium-Rich Foods
- Yogurt: Yogurt is a good source of calcium and protein. This yogurt parfait is a healthy and delicious way to get your daily dose of calcium.
- Broccoli cheddar soup: Broccoli is a good source of calcium and vitamin C. This broccoli cheddar soup is a creamy and comforting meal that is perfect for a cold day.
- Kale salad: Kale is a good source of calcium and vitamin K. This kale salad is a healthy and refreshing meal that is perfect for a summer picnic.
Vitamin D-Rich Foods
- Salmon: Salmon is a good source of vitamin D and omega-3 fatty acids. This grilled salmon recipe is a healthy and delicious way to get your daily dose of vitamin D.
- Eggs: Eggs are a good source of vitamin D and protein. This scrambled egg recipe is a quick and easy way to get your daily dose of vitamin D.
- Fortified milk: Milk is a good source of calcium and vitamin D. This fortified milk recipe is a healthy and delicious way to get your daily dose of vitamin D.
Zinc-Rich Foods
- Oysters: Oysters are a good source of zinc and other nutrients. This oyster recipe is a healthy and delicious way to get your daily dose of zinc.
- Beef: Beef is a good source of zinc and protein. This beef stew recipe is a hearty and filling meal that is perfect for a cold day.
- Nuts and seeds: Nuts and seeds are a good source of zinc and other nutrients. This trail mix recipe is a healthy and delicious way to get your daily dose of zinc.
Conclusion
Eating a healthy diet when trying to conceive is one of the best things you can do to increase your chances of getting pregnant. By eating a variety of nutrient-rich foods, you can provide your body with the nutrients it needs to support a healthy pregnancy.
