When planning for a baby, a healthy diet will provide you and your partner with the nutrients needed to prepare your body for conception. When you become pregnant, what you eat is also vital for the development and wellbeing of your unborn baby and may affect its future health. Being a healthy body weight is important before pregnancy. If you're very underweight, it can be more difficult to conceive. Being obese may also cause problems with conceiving especially if you suffer from polycystic ovary syndrome.
Eating a healthy diet and being the right body weight is also important for men who are hoping to become dads, too. There have been many studies looking at specific nutrients such as zinc and selenium and male sperm quality. However, the key messages for men are:
• Aim to be the right weight for your height by eating sensibly and exercising on a regular basis.
• Follow the principles of healthy eating. Eating a variety of foods will help ensure you have all the nutrients you need such as zinc and selenium.
• Stick firmly within the alcohol limits. Do not exceed three to four units per day on a regular basis, preferably with some alcohol-free days each week.
Balanced diet
With a few exceptions, you can continue to eat a normal, healthy diet before and during pregnancy. This includes regular meals and snacks, and a sensible healthy eating regime containing:
• Plenty of starchy carbohydrates - bread, rice, pasta, breakfast cereals, and potatoes.
• Plenty of fruit and vegetables - at least five portions a day.
• Low or reduced fat dairy products such as milk and yoghurt.
• Lean sources of protein, such as meat, poultry, fish, eggs (well-cooked), beans and pulses.
• Not too many fat-rich and sugary foods.
• Six to eight medium glasses of fluid each day.
• Very little or no alcohol.
Nutrients for pregnancy
Energy: In theory, the energy cost of pregnancy is around 77,000 calories. Most of the extra calories are required in the last trimester of pregnancy and are estimated to be around 200kcals extra each day. For some women who become much less active during the last three months of pregnancy, this may mean very little extra food is required, simply because they're not expending as much energy. For women who continue to stay active, a modest snack of a couple of slices of toast with spread and a glass of milk or a yoghurt may be all that's required.
Protein: Most people eat more than enough protein so there's no need to increase your protein intake. Try to follow healthy eating principles and include some lean meat, fish or poultry, dairy products, grains, nuts and pulses in your meals.
Fibre: Most people consume too little fibre. It's particularly important to eat more fibre in pregnancy to avoid the common niggles of constipation and piles (haemorrhoids). Increase your fibre intake by eating lots of fruit and vegetables, wholemeal bread and cereals, brown rice, wholemeal pasta and pulses. You should also drink more, because increasing fibre intake without enough fluids can exacerbate constipation.
Folic acid: This is particularly important before conception and during the first trimester of pregnancy. Mothers who lack sufficient folic acid are at increased risk of having a baby with a neural tube defect (NTD), such as spina bifida. You can boost your folic acid intake by choosing foods such as:
• green leafy vegetables-cabbage, broccoli, spinach, ochro and fresh peas
• pulses-chickpeas, black-eyed beans and lentils
• fortified breakfast cereals
• wholemeal and wholegrain breads and rolls or those fortified with folic acid
Folic acid is easily lost during cooking, so steam vegetables or cook in only a little water for a short time to retain as much goodness as possible.
Iron: Many women of child-bearing age have low iron stores. Making sure your iron intake is high to top up your iron stores before you get pregnant will help prevent iron deficiency during pregnancy. Your iron levels will be measured throughout pregnancy, and if found to be low you'll be prescribed an iron supplement. Pregnant women should try to maintain a good iron intake from their diet to obtain the other beneficial nutrients in these foods.
Good sources of iron can be split into two categories: meat-based (haem) and plant-based (non-haem). The body doesn't absorb iron from non-meat foods as easily as it does from meat sources. However, you can enhance iron absorption by including a source of vitamin C with your meal. In contrast, tannins found in black tea reduce the absorption. So, it's better to have a glass of orange juice with your bowl of cereal in the morning rather than a cup of tea.
Vitamin A: Although liver and liver products are good sources of iron, they can also contain very high concentrations of vitamin A. If taken in excess, this vitamin can build up in the liver and harm an unborn baby. As a result pregnant women and those trying to conceive are advised to avoid liver and liver products. You should also be aware that some vitamin supplements and fish liver oil supplements are high in vitamin A, so always choose a specially prepared pregnancy supplement.
Vitamin C: To help your body absorb and use iron effectively, you should eat plenty of vitamin C-rich foods. Good sources include citrus fruits (oranges, tangerines, grapefruit and lemons), peppers, tomatoes and green leafy vegetables. Aim to eat at least five portions of fruit and vegetables every day.
Vitamin D: This is sometimes referred to as the "sunshine vitamin" because it's made when the skin is exposed to sunlight. Vitamin D is essential for forming and maintaining healthy bones and teeth. It's found in only a few foods, including fortified margarines and reduced-fat spreads, some fortified breakfast cereals, oily fish and meat
Calcium: Your requirements of this essential mineral double during pregnancy, and are particularly high during the last ten weeks when calcium is being laid down in your baby's bones. Despite this, no dietary increase is thought necessary because your body adapts to absorb more calcium from foods eaten.
Good sources include milk and dairy foods such as cheese and yoghurt. Pregnant women should aim to have three servings of foods from this group every day.