There are no magic formulas for a pre-pregnancy diet.
However, if you want to prepare well, you can focus on getting enough vitamins and minerals even before you become pregnant, or specifically include fresh foods in your diet—unless you’re already doing so.
Folic acid is very important for pregnant women
An adequate intake of folic acid is particularly important, as it plays a crucial role in a baby’s bone and spinal development. An adequate intake can help prevent birth defects (such as “spina bifida,” or neural tube defect). Folic acid, a B-complex vitamin, is found primarily in whole-grain products, meat, and certain vegetables (e.g., tomatoes, cabbage, spinach, and cucumbers) as well as potatoes. Fruits (oranges, grapes), eggs, and dairy products also contribute to your intake. Wheat germ and soybeans are particularly rich in folic acid. Nevertheless, the average diet in our part of the world is deficient in folic acid. That is why you will be taking a supplement. You will be prescribed it no later than when you become pregnant. Most doctors recommend starting to take it as soon as you are trying to conceive and have stopped using birth control.
Pay attention to the preparation
Valuable vitamins can be lost during food preparation. Washing, prolonged storage, and excessive heating can also significantly reduce the original vitamin content. You should also keep in mind that vitamins cannot be “stockpiled.” Any excess is simply excreted without being utilized. Therefore, they must be consumed consistently—ideally, in sufficient amounts every day.
Regarding nutrition before pregnancy, it’s worth noting that you should wait to become pregnant until you are within the normal weight range. Underweight women should keep this in mind before planning a family. In addition, fertility is significantly reduced in underweight women.
