An Introduction to Preconception Nutrition
When you’re planning to start a family, it can be helpful to focus on factors you can influence, such as your diet. The food you and your partner eat provides important nutrients that contribute to your overall health and well-being. Adopting a balanced approach to nutrition is one way to support your body during the preconception period. This guide offers general information on foundational foods and nutrients that can be part of a healthy lifestyle on your journey to parenthood.
Dr David Knight from Demeter Fertility has spent the last 25 years researching the effects of diet on health and reproduction. He explains, “Considering eggs and sperm take approximately 120 days to mature, diet is an essential foundation of fertility. We’ve heard for decades that eating a balanced diet is important, but there are two compounds in certain foods that are essential to maximising health at all life stages. These are compounds called polyamides and isoflavones”. Adding, “They should be part of any diet for both women AND men who trying to conceive.”
Key Nutrients in a Balanced Diet
Research into diet and reproduction has highlighted the importance of a balanced intake of nutrients. Among the many compounds found in food, polyamines and isoflavones are often discussed. It can be helpful to include sources of these as part of a varied preconception diet for both women and men.
- Polyamines in Your Diet: These compounds are involved in the process of cell growth. As we age, our body’s natural production of polyamines may change, so including dietary sources can be beneficial. They are found in high concentrations in foods like citrus fruits.
- Isoflavones in Your Diet: Found in soy products, isoflavones are known for their antioxidant properties. Foods like tofu, edamame (cooked soybeans), and soy milk can be included as part of a balanced diet.
Building a Nutrient-Rich Plate
Beyond these compounds, a diet focused on whole foods provides a wide variety of vitamins and minerals. Here are some other nutrient-rich foods to consider adding to your plate:
- Folate-Rich Leafy Greens: Foods like spinach and broccoli contain folate and magnesium, which are important nutrients for general health. Aiming for several servings of fresh fruit and vegetables a day is a good foundation.
- Sources of Zinc: Zinc is an important nutrient for both men and women. It can be found in foods like oysters, lean red meat, and sunflower seeds.
- Sources of Healthy Fats: Monounsaturated, polyunsaturated, and omega-3 fatty acids are part of a balanced diet. You can incorporate nuts, avocados, seeds (sesame and pumpkin), and oily fish like salmon or sardines into your weekly meals to support your overall wellness.
Frequently Asked Questions About Preconception Nutrition
Here are answers to some common questions about eating when planning a family.
What should I eat if I am trying to conceive?
Focus on a balanced, whole-foods diet rich in leafy greens (spinach, broccoli), healthy fats (avocado, nuts, salmon), quality protein sources (lean meats, lentils), and antioxidant-rich fruits (berries, oranges). This eating pattern, often compared to the Mediterranean diet, supports overall health and wellbeing.
What foods should be limited when trying to conceive?
It’s generally recommended to limit or avoid certain items. These include high-mercury fish (like swordfish and king mackerel), excessive caffeine (under 200mg/day is a common guideline), alcohol, and highly processed foods high in trans fats and refined sugar.
What foods are rich in antioxidants?
Antioxidants help protect the body’s cells from oxidative stress. Many foods are rich in antioxidants, including berries, dark leafy greens, nuts, and seeds. Foods containing soy (like tofu and edamame) also have antioxidant properties.
What lifestyle factors can support general health during preconception?
Alongside a nutrient-dense diet, general wellness can be supported by maintaining a healthy weight for your body, engaging in moderate exercise, managing stress levels, and ensuring you get adequate sleep.
What are some nutrient-dense foods to consider for a preconception diet?
Many foods contribute valuable nutrients. Good choices include salmon (for omega-3s), avocados (for healthy fats and vitamin E), lentils and beans (for fibre and folate), full-fat dairy (in moderation), and pomegranates (for their antioxidant properties).
Can diet and lifestyle support health and wellbeing after 40?
Yes, a balanced diet and healthy lifestyle choices support general wellbeing at any age, including after 40. Focusing on a nutrient-rich diet is a valuable part of maintaining your overall health.
Why is the 3-month preconception period often mentioned?
This timeframe is often discussed because of biological cycles within the body. For instance, an egg takes approximately 90-120 days to mature before it is ready for ovulation. The nutritional intake and lifestyle choices made during this period contribute to your general state of health.
Demeter Fertility is a Sydney-based fertility and IVF clinic with locations in Hurstville and Liverpool. If you are having trouble with conceiving or to find out more about Demeter Fertility’s holistic approach to fertility and IVF, contact Demeter Fertility on 1300 899 850 or visit our booking page to pick a time that fits your schedule.
Disclaimer: This article provides general information and is not a substitute for professional medical advice. Please consult with a qualified health professional, such as a doctor or accredited practicing dietitian, before making any significant changes to your diet or if you have concerns about your fertility.