Nutritional Considerations for Conception

A Healthy Weight is ideal for getting pregnant in both females and males

• Obesity can affect hormonal and metabolic changes that can directly affect fertility in both women and men (Brown 84).
• Moderate weight loss in obese individuals and modest weight gain in those underweight improve fertility (Brown 84).
• Healthy or Ideal BMI (Body Mass Index) (Brown 57). 18.5 – 24.9 kg/m²
  • Underweight < 18.5 kg/m²
  • Overweight 25 – 29.9 kg/m²
  • Obesity > 30 kg/m²

Body Fat % may be a better indicator of a healthy weight and shows a positive relationship with estradiol levels (higher estradiol levels indicative of fertility) (Ziomkiewicz et al. 2560)

Body Fat % around 20%-25% is ideal (Ziomkiewicz et al. 2558)

Physical Activity prior to conception and during pregnancy

• Regular exercise is encouraged prior to, during, and after pregnancy as this can result in better recovery for the mother after delivery (Greene 41).
• Yoga, walking, light strength training, and cardio aerobic exercises are excellent options to incorporate prior to, during, and after pregnancy

Optimal nutrient intake and a well-balanced diet is imperative for a healthy pregnancy

• Plenty of antioxidant and fiber rich fruits and vegetables (apples, pears, grapes, tomatoes, broccoli, spinach and other leafy greens) up to 5 cups per day
• Whole grains (rolled oats, whole grain breads and crackers, quinoa, brown rice, and other whole grains)
• Limit red meat, include lean meats and poultry (chicken, turkey, or other vegetarian options, such as black bean burgers)
• Avoid refined sugary and processed foods (cakes, cookies, and other pastries)
• Consume low fat dairy products (low fat Greek yogurt, low fat milk or substitute with almond or coconut milk)

Vitamin and Mineral Supplementation

• Adequate folate status prior to conception is very important to avoid neural tube defects, oralfacial, urinary tract and heart defects (Brown 61).

400 mcg up to 1 mg daily is optimal for any women looking to become pregnant

• Adequate iron stores should be adequate prior to conception and should be initiated 2-3 months prior to conceiving (Brown 62-63).

18 mg for non-pregnant women within reproductive years (pre-menopausal)

27 mg for pregnant women

• Other vitamins essential prior and during pregnancy include B vitamins and vitamin D, should be assessed and supplemented if necessary

                                             References

Brown, Judith E. Nutrition Through the Life Cycle. 5th ed. Stamford: Cengage Learning, 2014. Print.

Greene, Alan. Feeding Baby Green. San Francisco: Jossey-Bass A Wiley Imprint, 2009. Print.

Ziomkiewicz, A et al. “Body fat, energy balance and estradiol levels: a study based on hormonal profiles from complete menstrual cycles”. Human Reproduction. 23.11 (2008): 2555-2563.