Best Foods to Eat When You’re Trying to Get Pregnant

Folic acid and folate

This B vitamin (B9) is one of the most important nutrients you can get before (and during) pregnancy. The Centers for Disease Control and Prevention (CDC) says that all women of reproductive age should consume 400 micrograms (mcg) daily to help prevent neural tube defects like spina bifida and anencephaly.

To cover your bases, you should make sure your prenatal vitamin contains 400 to 600 mcg of folate or folic acid (the synthetic form). You can also find folate and folic acid in foods like:

• Leafy green vegetables. Spinach, broccoli, bok choy, Swiss chard, and kale are all good options. Sauté them in olive oil, and eat as a side dish or add them to soups, salads, casseroles, and omelets.
• Fortified cereals. Look for breakfast cereals that contain 100 percent of the recommended daily value.
• Oranges and strawberries. These are so yummy, they’re easy to incorporate into your diet!
• Beans and nuts. Rich in fiber, eating beans and nuts can also help keep you regular.

Calcium

Calcium keeps your reproductive system functioning smoothly and may even help you conceive faster. It’s important to stock up now because you’ll need a stable supply for your baby’s future teeth and bone health and development.

If your stores are low when you’re pregnant, your body will take the calcium from your bones and give it to the developing baby, which might raise your risk of osteoporosis (brittle bones) in the future. Try to get about 1,500 milligrams (mg) of calcium each day from sources like:

• Milk. The most popular source of calcium, one cup of milk contains 299 mg or about one-third of your daily recommended intake. Bonus: It contains a splash of vitamin D, too. Calcium is also found in soy milk, almond milk, and calcium-fortified juice. Have a glass as a snack or use it as the base for a smoothie.
• Yogurt. One cup of plain yogurt contains about 415 mg per serving — about a third of your daily recommended intake. Like milk, you can eat it plain or topped with fruit, or use it as the base for a smoothie.
• Cheese. A 1.5-ounce serving of mozzarella contains 333 mg of calcium, the same-sized serving of cheddar contains 307 mg, and one cup of cottage cheese contains 138 mg.
• Kale and broccoli. Vegetables like these are good non-dairy sources of calcium.

This mineral — which shuttles oxygen throughout your body — will be super important when it comes to delivering oxygen to your baby, too. If you’re scheduled for a preconception checkup, ask your doctor about whether you should be screened for an iron deficiency, since too little iron could increase your baby’s risk of being underweight or premature. Women need about 18 mg per day, but your daily iron requirement will increase to 27 mg per day once you’re pregnant.

Keep in mind that your body absorbs iron better from food. Good sources include:

• Fortified breakfast cereals. One serving of fortified breakfast cereal contains 18 mg of iron.
• Lean meats. Beef, chicken, and turkey all contain about 1 mg of iron per 3 oz serving.
• Spinach. A good source of iron, ½ cup of boiled, drained spinach contains 3 mg per serving — about 17 percent of your daily recommended intake.

Omega-3 fatty acids

Although many prenatal vitamins contain omega-3s, it’s also important to get your fill of whole foods while you’re trying to conceive. That’s because omega-3 fatty acids may help regulate key ovulation-inducing hormones and increase blood flow to the reproductive organs. You can find them in:

• Seafood. Fish that are high in fat, including salmon, anchovies, sardines, and herring, are all good sources of omega-3s.
• Grass-fed beef. Beef from grass-fed cows contains higher levels of omega-3s than beef from grain-fed cows.
• Nuts and seeds. Walnuts, flaxseed, and chia seeds contain omega-3s, as do plant oils like flaxseed, soybean, and canola oils. Add them to your smoothie or sprinkle them on top of a salad for an extra crunch.

Fiber

Adding more complex, slowly-digestible carbohydrates like fiber to your diet will keep you feeling full for longer. Plus, if you’re planning to get pregnant, increasing your fiber intake by 10 grams per day may lower your risk of developing gestational diabetes by 26 percent, according to one study.^[2]

Some good sources of fiber include:

• Whole grains. Wheat bread, bulgur, oats, and quinoa all contain fiber.
• Fruit and vegetables. Peas, corn, and broccoli are all good sources, as are pears, blueberries, raspberries, and peaches. Eat the skins or peels for an extra dose.
• Beans and legumes. Lentils, black beans, kidney beans, lima beans, split peas, and chickpeas are all packed with fiber. Add them to stews or salads.

Protein

Protein will help supply your baby with important nutrients. Your personal protein needs depend on a number of factors (including your activity level), but aim for several servings spread out throughout the day.^[3] Some or all can be plant-based (nuts, seeds, legumes … ).

Protein-packed choices include:

• Fish. High-fat fish like salmon is not only high in protein, but it also provides a dose of omega-3 fatty acids.
• Lean meat. Poultry (like chicken or turkey) and lean beef are all good options.
• Black beans. One cup contains 15 grams of protein. Use them in a breakfast burrito or homemade veggie burgers.

Source: Whattoexpect.com