When you’re getting ready for parenthood, what you eat matters not just for you but also for your little one on the way. Whether you’re thinking about having a baby, already expecting, or enjoying the early stages of parenthood, your food choices play a big role in your child’s lifelong health.
So, what’s the scoop on eating right during this exciting journey? We chatted with Leanne Elliston, a Program Manager and Dietitian at Nutrition Australia ACT, to get the lowdown.
Before Conception, During Pregnancy, and Breastfeeding: Before you even start trying, it’s smart to improve your diet and lifestyle for at least three months. Here’s what to focus on:
- Ditch processed foods and sugary drinks.
- Load up on veggies and fruits.
- Pick healthy fats like olive oil, avocados, and nuts.
- Cut back on alcohol and caffeine.
- Consider a pre-conception supplement with folic acid and iodine.
During pregnancy, aim for a diet rich in calcium from dairy, iron from meat, folate from greens, and follow the Australian Dietary Guidelines. Don’t forget to drink plenty of water!
For Men Trying to Conceive: Healthy sperm mean better chances of conception. Men should focus on getting these key nutrients:
- Zinc from meat, nuts, and legumes.
- Folate from leafy greens.
- Selenium from Brazil nuts, eggs, and tuna.
- Vitamin C from fruits like citrus and berries.
- Lycopene from red fruits and veggies, especially tomatoes.
- Omega-3 fats from fish like salmon.
Reducing Allergy Risk: The Australasian Society of Clinical Immunology and Allergy advises pregnant moms to keep eating a balanced diet, including allergenic foods. Breastfeeding while introducing solids can also help.
Foods and Drinks to Avoid During Pregnancy: Limit caffeine to two cups of coffee a day and skip energy drinks. And remember to steer clear of alcohol, high-mercury fish, and foods at risk of listeria contamination like soft cheeses.
Need Extra Help? If you’re having trouble conceiving or just feeling unsure about nutrition, consider seeing a dietitian who specializes in pregnancy and fertility. They can tailor a plan to your needs and offer support along the way.
By eating right, you’re not just nourishing yourself—you’re setting the stage for a healthy start for your little one.