Nutrition Before Pregnancy: Building a Strong Foundation

What is Preconception Health?

Preconception health refers to the health of people during their reproductive years, or the years they can have a child. It focuses on taking steps now to protect the health of a baby they might have some time in the future. Preconception health is about people getting and staying healthy overall. Learn more about planning for pregnancy at the websites listed below:

• CDC Planning for Pregnancy
• March of Dimes – Getting Ready for Pregnancy
• DHHS Office of Women’s Health- Preconception Health

Why Preconception Nutrition Matters

• About half of all pregnancies are not planned. Unplanned pregnancies are at greater risk of preterm birth and low birth weight babies. Experts agree that people need to be healthier before becoming pregnant. Good nutrition is one way to achieve this goal. 
• Having a healthy weight and good nutrition can improve chances of conceiving and having a healthy pregnancy and baby. 
• A well-balanced diet makes sure that your body has the right amount of nutrients to support the early stages of your baby’s growth. This can reduce the risk of birth defects.

Key Points for Good Nutrition and Preconception Health

• Follow MyPlate and eat colorful fruits and vegetables daily.
  • CDC Healthy Eating Tips
• Take 400 mcg of folic acid every day before pregnancy to help protect your baby from birth defects of brain or spine. These birth defects occur very early in pregnancy (3-4 weeks after conception), before most women know they are pregnant. Discuss with your doctor a supplement that is right for you. 
• Achieve and maintain a healthy weight.
  • Rethink Your Drink: substitute sodas that are sweetened with sugar for water and other low or non-sugary drinks. This may help achieve a healthy weight.
  • Shop healthier at the grocery store by reading the food labels.
  • Move more and sit less. Be active every day. 
• Limit caffeine to no more than 200mg /day. For example: one or two 6-ounce cups of coffee each day. Some studies show that too much caffeine may affect your chances of getting pregnant.
• Ask your primary care provider to check your iron levels at your next health screening or appointment. Low iron can decrease your chances of getting pregnant and increase your risk of developing iron deficiency anemia when you become pregnant.
• Protect yourself from infections that can hurt you and the baby.
  • Toxoplasmosis is an infection you can get from eating undercooked meat or touching cat poop. This infection can cause serious lifelong brain and eye problems for the unborn baby. Ensure your food is cooked properly and if you have a cat, have someone else change the litter box.
  • Avoid food borne infections like Listeria, E. coli, and Salmonella by following good food safety.

Additional Resources

• March of Dimes: Healthy eating before having a baby