1. Think Before You Try
Pregnancy is an amazing, life-altering experience for the female body, involving 9 months of constant physical changes and demands. Over the 40-week course of expecting a baby, a woman must carry and nourish a baby within her womb, while fueling herself along the way. Although eating well during pregnancy is crucial, the majority of women planning for conception do not realize the importance of their eating prior to pregnancy. Creating a diet that is full of a wide variety of nutrients and vitamins before conceiving has been shown to make the process of pregnancy easier on a woman's body later. Research has shown that a wide variety of vitamins and minerals stored within the body before conception can help reduce morning sickness and pregnancy related symptoms.
2. Divide and Conquer
To begin with, start by eating a diet of 5 to 6 smaller meals and snacks throughout the course of the day, instead of 3 large meals. This will help you become accustomed to the steady flow of nutrients needed during pregnancy, as well create a pattern that will eventually ward of nausea, fatigue and low blood sugar throughout the impending trimesters.
3. Supplement Your Diet
Perhaps one of the most crucial steps for creating a pre-conception diet is adding a potent multi-vitamin to your daily routine, or simply taking prenatal vitamins in advance. Many women experience nausea while taking prenatal vitamins, so try taking them before bed with a small snack such as whole-wheat crackers or a medium banana. In addition, folic acid is a crucial vitamin when planning for pregnancy, because folic acid has been shown to aid in the neonatal health and growth of the fetus. Aside from taking a daily folic acid supplement with food, try obtaining this vitamin from foods like dark green vegetables, whole-grain cereals and breads, or a handful of nuts.
4. Boost Your Nutrients
Try to create 6 small meals per day by using three different ingredients at all times--carbohydrates, protein and healthy fats. Choose complex carbohydrates such as vegetables and fruits in a wide array of colors, as well as fiber-rich cereals and whole-grain breads. A bowl of fortified cereal can make a wonderful snack at night in place of dessert, with skim milk and fresh fruit on top. Next, try adding a small serving of protein to every meal, such as skinless lean chicken, egg whites or peanut butter. Finally, add small amounts of healthy fat to snacks throughout the day, such as a handful of raw almonds, sliced avocados on a sandwich or even a dollop of light mayonnaise in a grilled chicken salad.
5. Avoid in Advance
Pregnancy requires the avoidance of many food groups, so try to eliminate these foods before conceiving to make the process easier. Begin slowly cutting back on caffeine intake by decreasing coffee consumption and replacing with caffeine-free tea. Alcohol is also best to avoid when trying to conceive, so switch to soda water, cranberry juice or regular water. In addition, try to cut foods such as tuna fish (which is high in mercury), raw sushi or eggs, and sugary sweets out of the diet. The goal is to fill your body with as many fresh, natural foods as possible to help prepare yourself for the long physical journey ahead.
