{"id":27583,"date":"2021-10-01T16:30:51","date_gmt":"2021-10-01T16:30:51","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=27583"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"pre-pregnancy-diet","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/","title":{"rendered":"Pre-Pregnancy Diet For Increasing Your Fertility"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Get_your_personalized_meal_plan_Whats_your_main_health_goal_Lose_weight_Feel_great_Key_Nutrients_To_Include_In_Your_Pre-Pregnancy_Diet_Plan\" >Get your personalized\n            \n                \n                    \n                \n               meal plan!\n            \n        \n    \n        \n            What&#8217;s your main health goal?\n            Lose weight\n            Feel great\n        \n        \n    \u00a0Key Nutrients To Include In Your Pre-Pregnancy Diet Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Folic_Acid\" >Folic Acid<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Calcium\" >Calcium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Iron\" >Iron<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Omega-3_Fatty_Acids\" >Omega-3 Fatty Acids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Fiber\" >Fiber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Protein\" >Protein<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#What_To_Eat_When_Trying_To_Get_Pregnant\" >What To Eat When Trying To Get Pregnant<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Fruits_And_Vegetables\" >Fruits And Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Fats\" >Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Complex_Carbs\" >Complex Carbs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Protein-2\" >Protein\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Dairy\" >Dairy<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Foods_To_Limit_Or_Avoid\" >Foods To Limit Or Avoid<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Caffeine\" >Caffeine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Alcohol\" >Alcohol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Sugary_Drinks\" >Sugary Drinks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Processed_Foods\" >Processed Foods<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#What_To_Consider_To_Create_The_Best_Pre-Pregnancy_Diet_And_Exercise_Plan\" >What To Consider To Create The Best Pre-Pregnancy Diet And Exercise Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Choose_Whole_Foods\" >Choose Whole Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Dont_Eat_For_Two\" >Don&#8217;t Eat For Two\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Limit_Toxin_Exposure\" >Limit Toxin Exposure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Practice_Stress_Relief\" >Practice Stress Relief<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#Exercise\" >Exercise<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">What you eat can play an important role in your health during pregnancy and the health of your developing baby. It&#8217;s also why pre-pregnancy nutrition is an important consideration for those trying to conceive. Unfortunately, many women don&#8217;t eat a well-balanced diet that meets the nutritional demands of pregnancy. Generally, the focus should be on nutrients that boost fertility while catering to the needs of the baby you could soon be carrying. To help you prepare the best pre-pregnancy diet plan, here is everything you need to know.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span style=\"font-weight: 400;\">\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\">Get your personalized<\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Pregnancy_Diet_For_Increasing_Your_Fertility\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Pregnancy_Diet_For_Increasing_Your_Fertility\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\u00a0<\/span><strong>Key Nutrients To Include In Your Pre-Pregnancy Diet Plan<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">To improve fertility and have a <a href=\"https:\/\/betterme.world\/articles\/pregnancy-treadmill-workout\/\">healthy pregnancy<\/a>, there are several key nutrients you must consider:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Pregnancy_Diet_For_Increasing_Your_Fertility\"><img decoding=\"async\" class=\"aligncenter wp-image-31593 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4372-1024x576.png\" alt=\"pre-pregnancy diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4372.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4372-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4372.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4372.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Folic_Acid\"><\/span><strong>Folic Acid<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Folic acid is an important vitamin to take while trying to conceive, for both mother and child. It does more than help prevent birth defects (<\/span><a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?contenttypeid=90&amp;contentid=P02479\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Folic acid, or folate, is one of the B vitamins that helps provide healthy cells with energy. This vitamin is essential during the earliest stages of pregnancy when a fetus&#8217;s spinal cord and brain are forming (<\/span><a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?contenttypeid=90&amp;contentid=P02479\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After conception, it can help prevent neural tube defects (NTDs) (<\/span><a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?contenttypeid=90&amp;contentid=P02479\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). The U.S Centers for Disease Control and Prevention (CDC) recommends that all women of childbearing age get at least 400 micrograms of folate every day in their diet through foods like (<\/span><a href=\"https:\/\/www.cdc.gov\/ncbddd\/folicacid\/features\/folic-acid.html#:~:text=CDC%20urges%20every%20woman%20who,of%20the%20brain%20or%20spine.\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leafy green vegetables &#8211; spinach, kale, bok choy, and swiss chard<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fortified cereals &#8211; breakfast cereals that contain 100 percent of the recommended daily value<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans and nuts &#8211; peanuts, kidney beans, and lentils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oranges and orange juice<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When she becomes pregnant, a woman\u2019s folate requirements increase to 600 micrograms per day. Some medical evidence also suggests that adequate intake of folate may reduce a woman&#8217;s risk of having a baby with a heart defect or oral cleft &#8211; birth defects involving structures of the face and mouth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6837928\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to a healthy diet, many doctors prescribe folic acid supplements for women trying to conceive. This can help reduce your chances of having a baby with an NTD.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> How Many Calories Should A Pregnant Woman Eat? The Truth Behind \u201cEating For Two\u201d<\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Pregnancy_Diet_For_Increasing_Your_Fertility\"><img decoding=\"async\" class=\"aligncenter wp-image-32117 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4419-1024x576.png\" alt=\"pre-pregnancy diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4419.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4419-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4419.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4419.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Calcium\"><\/span><strong>Calcium<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calcium is essential for building and maintaining strong bones throughout your life. It is also used to conduct muscle contractions, transmit messages through the nervous system, and help with blood clotting (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-Consumer\/#:~:text=The%20body%20also%20needs%20calcium,function%20in%20the%20human%20body.\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During pregnancy, your baby requires calcium even more than you do in order to build its sturdy little bones (<\/span><a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?contenttypeid=90&amp;contentid=P02479\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). However, when you&#8217;re pregnant, it&#8217;s extremely important that you get sufficient calcium intake from foods like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kale and broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calcium supplements<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you don&#8217;t take enough calcium during pregnancy to meet both your own requirements as well as those of the baby growing inside of you; then your body will pull it from your own bone reserves. This significantly increases risk of developing osteoporosis later on in life.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calcium is recommended to pregnant women in amounts anywhere from 1000mg to 1300mg per day, depending on your dietary habits and current calcium counts. The RDA (Recommended Dietary Allowance) for pregnant women is 1200 mg\/day for ages 19-50 years old (<\/span><a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?contenttypeid=90&amp;contentid=P02479\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many people assume that they can get their daily amount of calcium simply by eating a salad or drinking a glass of milk a day, but it can be more difficult than it sounds. This means that you really have to monitor the amount of calcium you&#8217;re ingesting from all sources during pregnancy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep in mind that vitamin D allows your body to absorb and work with calcium. So be sure to provide yourself with adequate amounts of this vitamin in order to prevent a deficiency that could lead to brittle bones later on in life.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Pregnancy_Diet_For_Increasing_Your_Fertility\">start transforming your life<\/a> now!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Pregnancy_Diet_For_Increasing_Your_Fertility\"><img decoding=\"async\" class=\"aligncenter wp-image-32252 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4523-1024x576.png\" alt=\"pre-pregnancy diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4523.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4523-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4523.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4523.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Iron\"><\/span><span style=\"font-weight: 400;\"><strong>Iron<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Iron is a major component of hemoglobin, which is found inside red blood cells. Hemoglobin can be used to transport oxygen to various parts of the body, which then assists with the release of energy from molecules. Iron plays an important role in producing dopamine and serotonin, neurotransmitters that are responsible for mood regulation, sleep routines, hormone production, and digestion (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3999603\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When trying to conceive many women might wonder why they should even bother worrying about iron at all. After all, you don&#8217;t have any excuse not to eat healthy during pregnancy so why take extra precautions? The answer is simple: because iron levels drop naturally after menstruation ends, it&#8217;s possible that you could become anemic if your levels are low (<\/span><a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?contenttypeid=90&amp;contentid=P02479\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Anemia is a condition that occurs when your body doesn&#8217;t have enough healthy red blood cells, which can cause you to feel constantly tired.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Good sources of iron include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beef<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oysters<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Venison<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spinach<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The recommended daily allowance for iron during pregnancy is 27 milligrams (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK235217\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). If you&#8217;re pregnant or planning on becoming pregnant soon then consider talking to your doctor about the best way to maintain healthy levels of iron in your system, including taking an over-the-counter multivitamin with iron supplements if necessary.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Iron supplements are sometimes recommended for both men and women who are trying to conceive because it&#8217;s easy to become anemic without knowing it, particularly if your diet isn\u2019t high in iron-rich foods. Furthermore, too little iron could increase your baby\u2019s risk of being underweight or premature.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Pregnancy_Diet_For_Increasing_Your_Fertility\"><img decoding=\"async\" class=\"aligncenter wp-image-31398 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4363-1024x576.png\" alt=\"pre-pregnancy diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4363.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4363-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4363.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4363.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Omega-3_Fatty_Acids\"><\/span><strong>Omega-3 Fatty Acids<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Omega- 3 fatty acids are essential fatty acids that play a key role in growth and development. Your body cannot produce them on its own so they must come from food you eat or supplements you take. The two main types of Omega-3 fatty acids are DHA and EPA. They both are polyunsaturated fats that help keep your cardiovascular system healthy by lowering triglyceride blood levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3046737\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reason you need omega-3 fatty acids before conception is because they protect against inflammation that can prevent ovulation and implantation. Women who have low levels of Omega-3 in their blood had more endometriosis, cysts, and ovulatory dysfunction than women with normal levels. Research has shown that omega-3 supplements reduce pain associated with endometriosis, polycystic ovarian syndrome (PCOS), and PMS (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3046737\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Including more of these fats in your diet while trying to conceive may help regulate key ovulation-inducing hormones and increase blood flow to the reproductive organs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During <a href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/\">pregnancy<\/a>, omega-3 fatty acids are required to produce the baby&#8217;s brain, eyes, and other vital organs. It has also been shown that taking omega-3 supplements can reduce women&#8217;s risk of preeclampsia by up to 50 percent (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3046737\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Current recommendations for pregnant or breastfeeding mothers is to consume at least 200 mg of DHA daily from fish or fish oil supplements (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3046737\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Fish with the highest levels of Omega- 3 include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salmon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anchovies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Herring<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mackerel<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sardines<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lake trout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuna<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Since fish contain pollutants such as mercury and lead poisoning can be a risk to both children and adults it is best to talk with your doctor about how much fish you should be eating and what types of fish are the safest to eat during pregnancy. A good list is also available <a href=\"https:\/\/www.fda.gov\/food\/consumers\/advice-about-eating-fish\">here<\/a>.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> High Fiber Foods For Pregnancy: What To Eat To Keep Your Gut Healthy<\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Pregnancy_Diet_For_Increasing_Your_Fertility\"><img decoding=\"async\" class=\"aligncenter wp-image-34485 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/13-1024x576.jpg\" alt=\"pre-pregnancy diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/13.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/13-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/13.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/13-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/13.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fiber\"><\/span><strong>Fiber<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fiber keeps you fuller for longer and it must be part of your pre-pregnancy diet if you are trying to lose weight in order to conceive. It can help you regulate your calorie intake and maintain a healthy pre-pregnancy weight. This is important because being overweight puts you at higher risk of developing gestational diabetes when you&#8217;re pregnant. Higher pre-pregnancy fiber intake has been associated with a lower risk of gestational diabetes as well (<a href=\"https:\/\/www.webmd.com\/baby\/news\/20060927\/planning-pregnancy-eat-fiber#1\">13<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A daily dose of fiber also keeps things moving smoothly along in the colon. When you don&#8217;t have enough fiber in your diet, waste can get stuck in the colon and cause constipation. Constipation causes straining that puts pressure on the blood vessels around the uterus &#8211; a condition called hemorrhoids. Hemorrhoids are painful and can increase a woman&#8217;s risk of bleeding during delivery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some ideal high-fiber foods to include in your pre-pregnancy diet include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains &#8211; oats, quinoa, whole wheat, and bulgur<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits and vegetables &#8211; raspberries, pears, apples with the skin on, broccoli, carrots<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes &#8211; lentils, chickpeas, beans and peas<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Pregnancy_Diet_For_Increasing_Your_Fertility\"><img decoding=\"async\" class=\"aligncenter wp-image-33053 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-1024x576.png\" alt=\"Workouts for everyone\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Protein\"><\/span><strong>Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are actively trying to conceive a baby, another thing that you can do is increase your protein intake. Protein is an essential part of life, as it helps us stay healthy and strong. For pregnant women, proteins help supply essential nutrients to the baby. Some foods that are rich in protein include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish &#8211; salmon, tilapia, and other seafood<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean meats &#8211; poultry, lean beef, and bison<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yogurt<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Eat_When_Trying_To_Get_Pregnant\"><\/span><strong>What To Eat When Trying To Get Pregnant<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you&#8217;re trying to conceive, your pre-pregnancy diet plan should be packed with foods that improve fertility and overall health. Ideally, you should eat as if you&#8217;re already pregnant by including the following food groups:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Pregnancy_Diet_For_Increasing_Your_Fertility\"><img decoding=\"async\" class=\"aligncenter wp-image-30926 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4239-1024x576.png\" alt=\"pre-pregnancy diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4239.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4239-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4239.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4239.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fruits_And_Vegetables\"><\/span><strong>Fruits And Vegetables<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Raw fruits and slightly cooked vegetables give the body a rich supply of glutathione, which is important for egg quality.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It also helps to add fruits and vegetables into your diet because they contain antioxidants that help to prevent chromosomal abnormalities in the embryo (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5771883\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). In addition, it&#8217;s important that you eat a variety of vegetables from different food groups such as leafy greens, root vegetables, and cruciferous vegetables. They also provide fiber.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fats\"><\/span><strong>Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Healthy fats are essential for fertility and a healthy pre-pregnancy diet because they make up a large part of cell membranes which keep all cells healthy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating plenty of fish, taking flaxseed oil or cod liver oil will provide omega-3 fatty acids which improve mental development in embryos and blood flow to the uterus (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3046737\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). On the other hand, omega 6 fatty acids found in vegetable oils promote inflammation which impairs implantation of an embryo. Instead use olive oil or avocado oil when cooking at home.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Complex_Carbs\"><\/span><strong>Complex Carbs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Carbohydrate intake is important to improve egg quality and regular menstrual cycles because they help release the hormone that stimulates egg development, ovulation and implantation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5372867\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Healthy carbohydrate sources include barley, brown rice, buckwheat and whole grains such as rye breads and oatmeal.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Protein-2\"><\/span><span style=\"font-weight: 400;\"><strong>Protein<\/strong>\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Consuming protein rich foods helps support a healthy pregnancy by promoting better uterine lining growth. It also reduces nausea during early pregnancy by keeping blood sugar levels stable (<\/span><a href=\"https:\/\/www.nih.gov\/news-events\/news-releases\/researchers-identify-protein-essential-embryo-implantation\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Whole protein sources such as eggs, fish, poultry, lean meats, beans and lentils are the most nutrient dense protein options for pre-pregnancy diet plans.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dairy\"><\/span><strong>Dairy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dairy products like kefir, tempeh and ghee are high in calcium that&#8217;s essential for healthy fetal development. They also contain the probiotic lactobacilli that support healthy gut function. Some research even suggests that consuming full-fat dairy may increase your chances of conceiving.<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Pregnancy_Diet_For_Increasing_Your_Fertility\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_To_Limit_Or_Avoid\"><\/span><strong>Foods To Limit Or Avoid<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Pregnancy_Diet_For_Increasing_Your_Fertility\"><img decoding=\"async\" class=\"aligncenter wp-image-32222 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4457-1024x576.png\" alt=\"disadvantage of drinking coffee\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4457.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4457-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4457.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4457.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Certain foods can interfere with your chances of conceiving, such as:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Caffeine\"><\/span><strong>Caffeine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Drinking caffeinated beverages like coffee, black tea and sodas can make it harder for you to conceive because caffeine increases your heart rate which reduces blood flow to the uterus. It has also been recorded to increase cortisol levels which can lead to early miscarriage or chromosomal abnormalities in embryos (<\/span><a href=\"https:\/\/laivfclinic.com\/blog\/does-caffeine-affect-fertility\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). You\u2019ll need to limit caffeine during pregnancy anyway, so consider making the adjustment now.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Alcohol\"><\/span><strong>Alcohol<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When trying to get pregnant, it&#8217;s best to avoid alcohol at all costs because it affects fertility by disrupting hormones. When consumed during pregnancy, it could cause fetal alcohol syndrome which can lead to physical disabilities and learning disorders (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7061927\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This damage can be done very early on before you even know you are pregnant, so it\u2019s best to avoid alcohol as soon as you start trying to conceive.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sugary_Drinks\"><\/span><strong>Sugary Drinks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re trying to conceive, excess sugar intake should be a concern because it causes insulin resistance leading to hormonal imbalances that impact ovulation. In addition, research is beginning to find an association between sugary beverage intake and lower fertility (<\/span><a href=\"https:\/\/www.bu.edu\/articles\/2018\/soda-and-fertility\/#:~:text=Both%20female%20and%20male%20intake,with%2033%20percent%20lower%20fecundability.\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Avoid soda, fruit juice and energy drinks when planning a baby.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Processed_Foods\"><\/span><strong>Processed Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If possible, make your own meals from scratch by using fresh ingredients instead of processed foods because they tend to promote weight gain. Maintaining a healthy weight will increase your chances of conceiving. Processed meats such as hot dogs may also be best avoidedfor fertility because they contain nitrates which may increase miscarriage risk during early pregnancy (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1392223\/\">3<\/a>).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Pregnancy_Diet_For_Increasing_Your_Fertility\"><img decoding=\"async\" class=\"aligncenter wp-image-32276 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4603-1024x576.png\" alt=\"pre-pregnancy diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4603.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4603-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4603.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4603-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4603.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Consider_To_Create_The_Best_Pre-Pregnancy_Diet_And_Exercise_Plan\"><\/span><strong>What To Consider To Create The Best Pre-Pregnancy Diet And Exercise Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While trying to conceive, you must ensure your overall physical and mental health. Here are a few tips to ensure you&#8217;re making the most of your diet and exercise plans:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Choose_Whole_Foods\"><\/span><strong>Choose Whole Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When choosing what food groups to consume during your pre-pregnancy diet, always opt for whole foods instead of processed or refined options. This way you&#8217;ll get more nutrients and fiber while maintaining a healthy weight.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dont_Eat_For_Two\"><\/span><span style=\"font-weight: 400;\"><strong>Don&#8217;t Eat For Two<\/strong>\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many women think it&#8217;s okay to eat excessively when trying to get pregnant but this actually disrupts the metabolism leading to weight gain and hormone imbalances that impair fertility (<\/span><a href=\"https:\/\/www.rcog.org.uk\/en\/news\/eating-for-two-pregnancy-myth-still-risks-harming-mothers-and-their-babies-despite-best-intentions\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s best to eat regular and healthy portions instead of binging on junk food when you&#8217;re trying to conceive.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Limit_Toxin_Exposure\"><\/span><strong>Limit Toxin Exposure<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If possible, avoid toxic substances such as pesticides that may affect both the fertility and health of any unborn baby. Select organic produce if possible, and otherwise rinse your produce well before consuming it. Limit processed meats that contain nitrates and make sure you have access to safe, clean drinking water.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Practice_Stress_Relief\"><\/span><strong>Practice Stress Relief<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One way to support your overall health and fertility is through regular meditation, relaxation, and stress relief exercises which lower cortisol levels and regulate hormones like estrogen and progesterone needed for successful conception.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Exercise\"><\/span><strong>Exercise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercising regularly can help you maintain a healthy weight and increase your chances of conceiving. Exercise during pregnancy is also great for you and baby, so make it part of your routine now. Aim for 30 minutes of physical activity, 5 or more days per week.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Having a healthy pre-pregnancy diet is important for conceiving a baby and providing a comfortable environment for your child&#8217;s development. To reduce caffeine, alcohol, sugar and processed food intake while increasing nutrient dense foods such as fruits and vegetables, fats, complex carbohydrates and lean proteins should be part of any preconception plan.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Pregnancy_Diet_For_Increasing_Your_Fertility\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7061927\/\"><span style=\"font-weight: 400;\">Alcohol Use in Pregnancy<\/span><\/a><span style=\"font-weight: 400;\"> (2020, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5771883\/\"><span style=\"font-weight: 400;\">Antioxidant Consumption is Associated with Decreased Odds of Congenital Limb Deficiencies<\/span><\/a><span style=\"font-weight: 400;\"> (2017, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1392223\/\"><span style=\"font-weight: 400;\">A Review of Nitrates in Drinking Water: Maternal Exposure and Adverse Reproductive and Developmental Outcomes<\/span><\/a><span style=\"font-weight: 400;\"> (2006, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-Consumer\/#:~:text=The%20body%20also%20needs%20calcium,function%20in%20the%20human%20body.\"><span style=\"font-weight: 400;\">Calcium<\/span><\/a><span style=\"font-weight: 400;\"> (2021, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/laivfclinic.com\/blog\/does-caffeine-affect-fertility\/\"><span style=\"font-weight: 400;\">DOES CAFFEINE AFFECT FERTILITY?<\/span><\/a><span style=\"font-weight: 400;\"> (2019, laivclinic.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6837928\/\"><span style=\"font-weight: 400;\">Folate supplementation for prevention of congenital heart defects and low birth weight: an update<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/physrev.00015.2012\"><span style=\"font-weight: 400;\">Gastric Acid, Calcium Absorption, and Their Impact on Bone Health<\/span><\/a><span style=\"font-weight: 400;\"> (2012, physiology.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK235217\/\"><span style=\"font-weight: 400;\">Iron Nutrition During Pregnancy<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?contenttypeid=90&amp;contentid=P02479\"><span style=\"font-weight: 400;\">Nutrition Before Pregnancy<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., rochester.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3046737\/\"><span style=\"font-weight: 400;\">Omega-3 Fatty Acids and Pregnancy<\/span><\/a><span style=\"font-weight: 400;\"> (2010, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.bu.edu\/articles\/2018\/soda-and-fertility\/\"><span style=\"font-weight: 400;\">One or More Sodas a Day Associated with Lower Chance of Getting Pregnant<\/span><\/a><span style=\"font-weight: 400;\"> (2018, bu.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.hsph.harvard.edu\/news\/hsph-in-the-news\/pesticides-produce-fertility-women\/#:~:text=Eating%20fruits%20and%20vegetables%20with,Chan%20School%20of%20Public%20Health.\"><span style=\"font-weight: 400;\">Pesticides in produce linked with reduce fertility in women<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/baby\/news\/20060927\/planning-pregnancy-eat-fiber#1\"><span style=\"font-weight: 400;\">Planning a Pregnancy? Eat Your Fiber<\/span><\/a><span style=\"font-weight: 400;\"> (2006, webmd.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nih.gov\/news-events\/news-releases\/researchers-identify-protein-essential-embryo-implantation\"><span style=\"font-weight: 400;\">Researchers identify protein essential for embryo implantation<\/span><\/a><span style=\"font-weight: 400;\"> (2011, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3999603\/\"><span style=\"font-weight: 400;\">Review on iron and its importance for human health<\/span><\/a><span style=\"font-weight: 400;\"> (2014, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5372867\/\"><span style=\"font-weight: 400;\">The Effect of Low Carbohydrate Diets on Fertility Hormones and Outcomes in Overweight and Obese Women: A Systematic Review<\/span><\/a><span style=\"font-weight: 400;\"> (2017, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.cdc.gov\/ncbddd\/folicacid\/features\/folic-acid.html\"><span style=\"font-weight: 400;\">Women Need 400 micrograms of Folic Acid Every Day<\/span><\/a><span style=\"font-weight: 400;\"> (2021, cdc.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/docs.google.com\/document\/d\/1d7cSBnvqiZsCf1qgBEGRSzihd-XUSO9SSpAzPHliLd0\/edit?usp=sharing\">\u2018Eating for two\u2019 pregnancy myth still risks harming mothers and their babies despite best intentions<\/a> (2017, rcog.org.uk)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>What you eat can play an important role in your health during pregnancy and the health of your developing baby. It&#8217;s also why pre-pregnancy nutrition is an important consideration for those trying to conceive. Unfortunately, many women don&#8217;t eat a well-balanced diet that meets the nutritional demands of pregnancy. Generally, the focus should be on [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":27588,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[131],"tags":[],"coauthors":[122,87],"class_list":["post-27583","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pre-Pregnancy Diet For Increasing Your Fertility - BetterMe<\/title>\n<meta name=\"description\" content=\"Did you know that a balanced pre-pregnancy diet can boost your chances of conceiving? Here is a comprehensive list of the nutrients you should prioritize as a mom-to-be.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pre-Pregnancy Diet For Increasing Your Fertility\" \/>\n<meta property=\"og:description\" content=\"Did you know that a balanced pre-pregnancy diet can boost your chances of conceiving? Here is a comprehensive list of the nutrients you should prioritize as a mom-to-be.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_181302110.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"641\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Pre-Pregnancy Diet For Increasing Your Fertility\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/\"},\"wordCount\":2791,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_181302110.jpg\",\"articleSection\":[\"Healthy Eating\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">What you eat can play an important role in your health during pregnancy and the health of your developing baby. It's also why pre-pregnancy nutrition is an important consideration for those trying to conceive. Unfortunately, many women don't eat a well-balanced diet that meets the nutritional demands of pregnancy. Generally, the focus should be on nutrients that boost fertility while catering to the needs of the baby you could soon be carrying. To help you prepare the best pre-pregnancy diet plan, here is everything you need to know.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><span style=\\\"font-weight: 400;\\\">\u00a0<\/span><strong>Key Nutrients To Include In Your Pre-Pregnancy Diet Plan<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">To improve fertility and have a <a href=\\\"https:\/\/betterme.world\/articles\/pregnancy-treadmill-workout\/\\\">healthy pregnancy<\/a>, there are several key nutrients you must consider:<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Pregnancy_Diet_For_Increasing_Your_Fertility\\\"><img class=\\\"aligncenter wp-image-31593 size-large\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4372-1024x576.png\\\" alt=\\\"pre-pregnancy diet\\\" width=\\\"770\\\" height=\\\"433\\\" \/><\/a>\\r\\n<h3><strong>Folic Acid<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Folic acid is an important vitamin to take while trying to conceive, for both mother and child. It does more than help prevent birth defects (<\/span><a href=\\\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?contenttypeid=90&amp;contentid=P02479\\\"><span style=\\\"font-weight: 400;\\\">9<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Folic acid, or folate, is one of the B vitamins that helps provide healthy cells with energy. This vitamin is essential during the earliest stages of pregnancy when a fetus's spinal cord and brain are forming (<\/span><a href=\\\" ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/\",\"name\":\"Pre-Pregnancy Diet For Increasing Your Fertility - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_181302110.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Did you know that a balanced pre-pregnancy diet can boost your chances of conceiving? Here is a comprehensive list of the nutrients you should prioritize as a mom-to-be.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_181302110.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_181302110.jpg\",\"width\":1000,\"height\":641,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition\",\"item\":\"https:\/\/dev.betterme.world\/articles\/nutrition\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Healthy Eating\",\"item\":\"https:\/\/dev.betterme.world\/articles\/nutrition\/healthy-eating\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Pre-Pregnancy Diet For Increasing Your Fertility\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/422818b99e1ecedb8ed25890653c47fe\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Pre-Pregnancy Diet For Increasing Your Fertility - BetterMe","description":"Did you know that a balanced pre-pregnancy diet can boost your chances of conceiving? Here is a comprehensive list of the nutrients you should prioritize as a mom-to-be.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Pre-Pregnancy Diet For Increasing Your Fertility","og_description":"Did you know that a balanced pre-pregnancy diet can boost your chances of conceiving? Here is a comprehensive list of the nutrients you should prioritize as a mom-to-be.","og_url":"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":641,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_181302110.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Kristen Fleming, RD","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Pre-Pregnancy Diet For Increasing Your Fertility","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/"},"wordCount":2791,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_181302110.jpg","articleSection":["Healthy Eating"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">What you eat can play an important role in your health during pregnancy and the health of your developing baby. It's also why pre-pregnancy nutrition is an important consideration for those trying to conceive. Unfortunately, many women don't eat a well-balanced diet that meets the nutritional demands of pregnancy. Generally, the focus should be on nutrients that boost fertility while catering to the needs of the baby you could soon be carrying. To help you prepare the best pre-pregnancy diet plan, here is everything you need to know.<\/span>\r\n<h2 style=\"text-align: center;\"><span style=\"font-weight: 400;\">\u00a0<\/span><strong>Key Nutrients To Include In Your Pre-Pregnancy Diet Plan<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">To improve fertility and have a <a href=\"https:\/\/betterme.world\/articles\/pregnancy-treadmill-workout\/\">healthy pregnancy<\/a>, there are several key nutrients you must consider:<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Pregnancy_Diet_For_Increasing_Your_Fertility\"><img class=\"aligncenter wp-image-31593 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4372-1024x576.png\" alt=\"pre-pregnancy diet\" width=\"770\" height=\"433\" \/><\/a>\r\n<h3><strong>Folic Acid<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Folic acid is an important vitamin to take while trying to conceive, for both mother and child. It does more than help prevent birth defects (<\/span><a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?contenttypeid=90&amp;contentid=P02479\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Folic acid, or folate, is one of the B vitamins that helps provide healthy cells with energy. This vitamin is essential during the earliest stages of pregnancy when a fetus's spinal cord and brain are forming (<\/span><a href=\" ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/","url":"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/","name":"Pre-Pregnancy Diet For Increasing Your Fertility - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_181302110.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Did you know that a balanced pre-pregnancy diet can boost your chances of conceiving? Here is a comprehensive list of the nutrients you should prioritize as a mom-to-be.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_181302110.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_181302110.jpg","width":1000,"height":641,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/pre-pregnancy-diet\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/dev.betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"Healthy Eating","item":"https:\/\/dev.betterme.world\/articles\/nutrition\/healthy-eating\/"},{"@type":"ListItem","position":4,"name":"Pre-Pregnancy Diet For Increasing Your Fertility"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/422818b99e1ecedb8ed25890653c47fe","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/dev.betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/27583","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=27583"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/27583\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/27588"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=27583"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=27583"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=27583"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=27583"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}