Give Life To You’re Future With Proper Pre Pregnancy Diet

Aishwarya Aneesh

Aishwarya Aneesh
Jan 2023

2 min read

Table of content

Your pregnancy and your unborn child’s health may be significantly impacted by the foods you eat. For those attempting to get pregnant, a pre-pregnancy diet is also important to keep in mind. 

Unfortunately, many pregnant women don’t consume a well-balanced diet that fits their nutritional needs. The emphasis should generally be on nutrients that increase fertility while meeting the demands of the potential future child you are carrying.

The pre-pregnancy diet for females should include foods high in protein, carbs, and fiber, as well as some micronutrients such as vitamins and minerals. Fruits, nuts, and veggies are necessary for a baby’s development. The proper nutrients are essential to helping the body become ready for conception. The doctor may recommend folic acid tablets, vitamins, and calcium supplements that benefit you.

If the diet consumed before getting pregnant lacks the proper nutrients, the baby may be born with severe birth abnormalities. Therefore, a healthy diet is usually advised. You may create the optimal pre-pregnancy diet plan using the information provided here or get in touch with our amazing team of healthcare experts.

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What Is A Healthy Diet For Pre-Pregnancy?

A healthy prenatal diet significantly influences the birth process. Good nutrition is essential for maintaining a healthy body and reproductive system. Most often, one’s diet contains hormone-building blocks. Incorporating antioxidants into the diet is necessary to preserve the sperm and eggs from free radical damage.

Healthy Food Choice

  • Meals should mainly consist of starchy foods with a preference for wholegrain varieties. Include wholegrain cereals, millets (Ragi, sorghum & Jowar), oats, and quinoa.
  • Consume high fiber-rich foods, including fruit, vegetables, oats, beans, peas, and lentils. Consume leafy green veggies like spinach, methi, or moringa leaves. 
  • Take at least 5 servings per day of various fruits and vegetables (3 vegetables if possible).
  • Please pay attention to the portions of your meals and snacks and how frequently you consume them.
  • Steer clear of foods high in saturated fats, such as fried foods, pastries, biscuits, pies, and cakes. But you can have healthy fats for weight loss.
  • Consume more ‘healthy’ unsaturated fats, such as avocados, almonds, oily seafood, and seeds.
  • Try not to skip breakfast. And if you do, use sugar-free cereals, brown bread sandwiches, and oats in milk which are simple and easy to digest.
  • Avoid consuming sugary foods and beverages, including cookies, cakes, and sodas.
  • Also, make an effort to limit your intake of readymade or ready-to-eat foods. The nutrients in the food can be affected by the chemical preservatives, colorings, and flavors that are added to it.

If you suffer from any medical condition like diabetes, PCOS/PCOD, or thyroid that necessitates unique dietary regimens or nutritional needs, a dietitian can assist you. If you need more clarification, consult our health experts at Fitelo. We offer customized diet plans based on your health, tastes, and preferences. 

What Impacts Fertility

Although nutrition plays a crucial role in getting your body ready for a healthy pregnancy, several other factors at work may also have an impact. This comprises

What impacts fertility in pre pregnancy

Age: Women have all of their eggs at birth, and as we age, the amount and quality of our eggs decrease. Therefore, as we age, our fertility declines.

Weight: Those who are overweight or obese are at a higher risk of infertility. A healthy BMI between 20 and 23 kg/m2 may increase your chances of getting pregnant.

Genetics: It is generally known that chromosomal abnormalities and genetic illnesses can reduce fertility. A connection between some genetic traits and hormone levels raises the possibility that our genetics may all but fix our reproductive lifespan.

Activity levels: Research suggests that physical activity increases fertility while lowering the risk of ovulation problems and miscarriage.

Your medical conditions: If you have any of these conditions, like PCOD/PCOS, celiac disease, diabetes, endometriosis, anemia, and thyroid disease, consult your physicians.

Your drugs: Several factors affecting fertility, including ovulation, egg implantation, and fallopian tube health, can be affected by some medications. 

Previous pregnancy: If you’ve already given birth, you’re less likely to experience difficulties getting pregnant than couples who haven’t.

Smoking: Smoking reduces your risk of becoming pregnant by 40%.

Sex: Having sex regularly (2–3 times per week) rather than infrequently (1–2 times per week) increases your chances of becoming pregnant, despite what would seem obvious.

Sample Pre-Pregnancy Diet Plan To Lose Weight

You might be wondering what to consume on your pre-pregnancy diet. I’ve included a sample diet plan with the foods to eat and stay away from below.

Meal 1Halim Seed Water
Meal 2Iron Boost Spinach Smoothie
Meal 3Avocado And Kiwi Fruits
Meal 4Broccoli Egg Fried Rice
Meal 55 Almonds + 2 Dates
Meal 6Moong Chat
Meal 7Grilled Sardine Fish Will Bell Pepper
Meal 81 Glass Of Turmeric Milk

Key Nutrients To Include When Trying To Conceive

As a soon-to-be mother, you’ll require a variety of nutrients in your diet. Some of the most important nutrients are

Folic Acid

When trying to get pregnant, folic acid is a crucial vitamin for both the mother and the baby. More than just birth, abnormalities are prevented by it. It is a type of B vitamin that aids in supplying energy to healthy cells. During the first trimester of pregnancy, when a fetus’s spinal cord and brain are developing, this vitamin is crucial.

  • After conception, it can aid in avoiding neural tube defects (NTDs). At least 400 micrograms of folate should be consumed daily by all women of reproductive age from foods such

Leafy greens including kale, bok choy, spinach, and swiss chard

Beans and nuts, including lentils, peanuts, and kidney beans


  • Many doctors advise women trying to conceive to take folic acid pills in addition to eating a balanced diet. This can lessen the possibility of having a child with an NTD.


Throughout your life, your bones need calcium to grow and remain healthy. Additionally, it is utilized to control muscle contractions, send signals through the nervous system, and promote blood clotting.

  • Your baby needs calcium even more than you do throughout pregnancy to develop strong little bones. However, it’s crucial to consume enough calcium while expecting by eating things like:

Dairy products like milk, yogurt, cheese, or paneer

Leafy Greens like broccoli and kale

Calcium supplements

  • Your body will draw calcium from your own bone reserves if you don’t get enough calcium when you’re pregnant to meet both your needs and the needs of the baby growing inside of you. The risk of getting osteoporosis later in life is considerably increased by this.
  • Depending on your dietary habits and current calcium levels, pregnant women should consume between 1000mg and 1300mg of calcium daily. Include calcium-rich foods in your diet.
  • Further, remember that vitamin D enables your body to absorb and use calcium. Therefore, make sure you get enough sun.


Hemoglobin, which is found inside red blood cells, is primarily made up of iron. The body can employ hemoglobin to carry oxygen to various locations, which helps molecules release their energy. Dopamine and serotonin are neurotransmitters that regulate mood, sleep patterns, hormone production, and digestion. Iron is essential for their development.

  • Many women may wonder why they need even be concerned about iron when trying to get pregnant. After all, there is no justification for not eating healthily while pregnant, so why take further precautions? The answer is straightforward: if your iron levels are low, you may get anemia because the iron levels naturally decline after menstruation ends. 
  • When your body doesn’t have enough healthy red blood cells, it develops anemia, which can make you feel exhausted all the time.
  • Iron-rich foods include Beef, Oyster, Chicken, and Spinach. For pregnant women, 27 mg of iron per day is advised. 

Omega-3 Fatty Acids

Omega-3 fatty acids are necessary fats that are important for growth and development. Because your body is unable to produce them on its own, you must get them from the food you consume or supplements you take. The two primary varieties of omega-3 fatty acids are EPA and DHA. They are both polyunsaturated fats that support the health of your cardiovascular system by bringing down blood triglyceride levels.

  • Omega-3 fatty acids are necessary prior to conception because they guard against inflammation, which can hinder ovulation and implantation. Compared to women with normal levels, those with low blood levels of omega-3 had a higher prevalence of endometriosis, cysts, and ovulatory dysfunction.
  • Omega-3 fatty acids are necessary for the development of the baby’s brain, eyes, and other essential organs during pregnancy. Additionally, studies have indicated that taking omega-3 supplements can cut women’s preeclampsia risk by as much as 50%.
  • At least 200 mg of DHA from fish or fish oil supplements should be consumed daily by women who are pregnant or breastfeeding. Salmon, anchovies, herring, mackerel, sardines, lake trout, and tuna are some of the fish that have the highest levels of omega-3 fatty acids.


If you’re attempting to reduce weight in order to get pregnant, fiber is essential to your pre-pregnancy diet since it makes you feel fuller for longer. You can control your calorie consumption and keep your pre-pregnancy weight by doing this. However, this is crucial since obesity increases the chance of acquiring gestational diabetes during pregnancy. 

  • A daily fiber intake helps keeps the gut functioning properly. Lack of fiber in the diet can lead to constipation because waste can become lodged in the colon. 
  • Hemorrhoids are a condition brought on by constipation, which causes straining and pressure on the blood vessels surrounding the uterus. Hemorrhoids might make a woman more likely to hemorrhage during delivery and are uncomfortable.
  • Include the following fiber-rich foods in your diet before getting pregnant:
  • Whole grains like oats, quinoa, and whole wheat
  • Fruits and vegetables like berries, pears, apples, broccoli, and carrots 
  • Legumes like lentils, chickpeas, beans, and peas


  • Increasing your protein intake is another option if you’re actively trying to get pregnant. Since it keeps us strong and healthy, protein is a necessity for life. Proteins assist pregnant women in supplying the infant with vital nutrition.
  • Among the foods high in protein are Fishes like salmon or tilapia, lean meats, brown beans, seeds and nuts, eggs, cheese, and yogurt. Vegetable protein rich foods are very beneficial during pre-pregnancy.

Foods To Include In Your Pre-Pregnancy Diet

The following foods are some of the top ones to include on your menu if you’re trying to get pregnant:

Foods To Include In Your Pre Pregnancy Diet




Whole Grains like quinoa and oats


Fortified Cereal

Sweet Potato




Leafy Greens

Pumpkin Seeds

Foods To Avoid In Your Pre-Pregnancy Diet

Foods To Avoid In Your Pre Pregnancy Diet

High Mercury Fish

Raw Eggs

Unpasteurized Milk

High Caffeinated Beverages like coffee and tea

Sugary Foods like desserts, chocolate, sports drinks, and artificial juices

Junk Foods

Processed Foods

Avoid Alcohol and Smoke

Pre-Pregnancy Diet And Weight Loss

Your pre-pregnancy weight directly influences the birth weight of your child. Conceiving may be more challenging if you are overweight. Additionally, it raises your risk for developing certain conditions while pregnant, including as high blood pressure, gestational diabetes, preeclampsia, preterm birth, a stillbirth, lengthy labor, and having a higher likelihood of needing a cesarean section. 

Your chances of conceiving and giving birth to a healthy child can be increased by losing weight before getting pregnant.

It’s crucial to take action before becoming pregnant because trying to lose weight while expecting is unhealthy. To lose weight, you must burn more calories than you take in. Your daily calorie requirements are influenced by your age, height, weight, and level of physical activity you get.

Most women require 1,600 to 2,400 calories of food or liquid each day. Losing weight safely involves consuming fewer calories and getting more exercise.

It might also be dangerous to be underweight when you become pregnant. A low-birthweight or premature birth is more likely if you are malnourished. An infant is said to have a low birth weight if it is under 5 pounds, 8 ounces. Later in life, these infants could experience behavioral or physiological issues.

You run a higher chance of getting gestational diabetes if you are overweight. You are reducing your risk of developing gestational diabetes while pregnant can be done by losing weight and exercising more now.

Inspirational Fat To Fit Transformation

Read for yourself, the crazy transformation of our client Keerthi. With a lot of medical conditions, she lost 13kgs in just 3 months. Also, she had a drastic inch loss in improvement in her skin tone.

Frequently Asked Question

Q: Which Food Is Good For Pre Pregnancy?

Ans: Food rich in Iron, calcium, and folic acids are great during pre pregnancy. Some foods to include in your diet are Whole grains, fruits, vegetables, boiled eggs, sweet potatoes, and fish low in mercury.

Q: Which Food To Avoid During Pre Pregnancy?

Ans: Foods to avoid on a pre-pregnancy diet are processed foods, Caffeine, sugary foods, alcohol, and smoking.

Q: Which Fruit Is Good For Pre Pregnancy?

Ans: The best fruit for pre-pregnancy are avocados, berries, bananas, and oranges.

Q: What Is The Best Diet Before Pregnancy?

Ans: A proper, well-balanced diet with all the nutrients is ideal before pregnancy.

Q: Which Vegetables Are Good For Early Pregnancy?

Ans: The best vegetable to include for early pregnancy are leafy greens, sweet potatoes, pumpkin, broccoli, and green peas.

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A Word From Fitelo

Eating a healthy, balanced diet is crucial during pregnancy for the growing baby, who is eagerly awaiting to gulp down all those nourishing meals you consume. You can eat various wholesome foods to keep your infant secure and healthy. For a proper customized pre-pregnancy diet plan, get in touch with our expert health care experts.

Fun Facts

Suffering from PCOS? Now on a pre pregnancy diet to welcome a new life to the world! Do you have a craving for snacks but are unable, well we got your back. Here are 5 PCOS friendly snacks to satisfy your snacking.

Contact Us Today

If you’re searching for the right guidance as well as better assistance, then your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. In addition, it is important thing to consider your health before starting a restrictive diet. However, always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy and also Enjoy a long happy life.

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