Nutrition can affect fertility and pregnancy. As you prepare for pregnancy, it is important that you optimize your nutrition in order to maximize the chances of having a healthy pregnancy.
What foods should I be eating or avoiding when trying to conceive?
In general, we recommend a diet rich in fresh fruits and vegetables, lean protein, and whole grains. We encourage you to limit packaged/prepared foods and fast foods, since these often contain high levels of sodium, sugar, and trans or saturated fats. Some simple tips include swapping white pasta/bread for whole-grain pasta/bread and minimizing sodas and juice.
What if I need help optimizing my diet as I prepare to become pregnant?
We have two nutritionists on staff at Penn Fertility Care, and they focus on working with patients who are trying to get pregnant. If you are interested in speaking to them about how to optimize your diet before becoming pregnant, please let your Penn Fertility Care provider know and we will be happy to help set up an appointment.
Do I need to take a prenatal vitamin?
We recommend taking a prenatal vitamin beginning at least 3 months before you conceive, so if you are currently trying to get pregnant, you should be taking one! There are many options available, and in general, they are similar in their ingredients and are all acceptable.
The most important element of the prenatal vitamin is folic acid. Folic acid does not help you become pregnant, but it does prevent certain birth defects such as spina bifida (neural tube defects). The neural tube develops very early in pregnancy — a few weeks after conception — so having enough folic acid early on is very important. We recommend a prenatal vitamin that has at least 400 micrograms of folic acid for most patients; your doctor will review your medical history to determine if a higher dose may be needed. You can also get folic acid through dietary sources such as dark leafy greens (spinach, kale, etc.).
Iron is also often included in the prenatal vitamin. While preparing to become pregnant, we recommend 30 grams of iron daily, ideally through foods but also supplemented through the prenatal vitamin. Iron is found in animal sources as well as beans, lentils, spinach, fortified cereals, long-grain enriched rice, whole grains, and leafy greens. Moreover, incorporating vitamin C from citrus fruits, bell peppers or berries can enhance iron absorption.