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Top 5 nutrition tips to prepare for pregnancy

Wanting to get pregnant?*

Here are our top 5 nutrition tips that may help.

Eat a Healthy Diet

Making the right food choices before you conceive can support fertility and your baby’s growth and development. Eating a healthy well-balanced diet which is rich in healthy fats, plant-based proteins, fresh fruits and vegetables in a variety of colours, leafy greens rich in folate, nuts, good quality protein rich foods and whole grains is one of the first steps to support fertility.

Avoid Caffeine

Excessive intake of caffeine could make you feel restless, anxious and irritable and may also cause you to experience heartburn. Decaffeinated coffee is always a better option to consider when decreasing or substituting caffeine intake.

Up your Omega -3 Essential Fatty Acids

“Good Fats” in our diet provide the body with Essential fatty acids which are beneficial for general health and fertility. Omega – 3 fats cannot be made by the body, so they must be ingested through diet and supplementation.

Supplement with Coenzyme Q10

CoQ10 is an antioxidant that your body produces naturally. However its production decreases with age. The middle powerhouse of the egg ‘mitochondria’ needs energy for when the egg divides after being fertilized. CoQ10 provides that fuel source for healthy cell division. Sperm also needs coQ10 in the same way and to also provide energy/power to successfully get to the egg and achieve fertilisation. Not all CoQ10 supplements are created equal and are notoriously difficult for the body to absorb. Choosing a high quality and highly absorbable form is best.

Take a Practitioner Quality Prenatal Vitamin

Maximise your health by choosing a quality prenatal supplement. Key ingredients include; folate (including activated folate), Iodine, Vitamin D and K2, Iron, Zinc, Activated B vitamins. Your health care practitioner can best recommend a specific prenatal to help address any health issues and tailor any additional supplements to support fertility.

*Try to make changes 3 months before you start trying for best results!

If you need help making changes, please contact us and make an appointment with one of our practitioners.

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