A healthy pregnancy begins long before conception. Your dietary choices can have a direct impact on your ability to conceive, sustain a pregnancy and recover during the period immediately following the pregnancy. What can you do to maintain optimum nutrition before, during and after the pregnancy?


Let’s take a closer look at the actions you can take now.

 Before Pregnancy

Your nutrition is vital to the success of your conception. If you are experiencing difficulty conceiving, you may have to make adjustments to your diet and meal planning practices.   It’s never too early to start taking prenatal vitamins in preparation for the big event. Prenatal vitamins contain essential vitamins and minerals that are necessary for women of childbearing age and can help to protect an unborn child from a variety of complications including neural tube defect.



Prenatal vitamins are multivitamins and help to deliver necessary nutrients for mom and baby. Choosing a multivitamin may seem difficult as you want to use products that are safe and effective and will not pose a danger to you or the baby. Vitamin Code Raw Prenatal Multivitamin is an excellent source of vitamins and minerals that will prove beneficial to mom and baby.


Next, you may need to take a long hard look at your current weight. Believe it or not, your weight may have a direct impact on the size of your baby according to some studies. Additionally, your weight can predispose you to certain risk factor during pregnancy including high blood pressure and gestational diabetes.


During Pregnancy


During pregnancy, you may have to do a bit of meal planning to ensure that in addition to your multivitamin, you are actually consuming healthy meals. Your meals should consist of foods from the five major food groups which includes dairy, protein foods, vegetables, fruits, and grains. This action will help to ensure that you do not have any gaps in your diet and that both you and the baby are consuming adequate vitamins and minerals.

Folic Acid during Pregnancy


You need a daily dose of folic acid or folate in your diet to ensure that your baby’s brain and spine fully develop. Your goal should be to consume 400 micrograms of folic acid a day.

Your prenatal vitamin is an excellent source for folic acid. However, in addition to your supplement, the following options offer natural sources of folic acid which include:


  •   Nuts
  • Beans
  • Citrus fruits
  • Green leafy vegetables


 Iron for You and the Baby


Also, iron remains an essential mineral for you and the fetus. During pregnancy, you may need to adjust your diet to ensure that you are getting adequate levels of iron into your diet. Ultimately, iron helps to ensure that your blood can transport oxygen to your baby. Your goal should be to consume a minimum of 27 mcg of iron per day.


In addition to your prenatal vitamin, natural sources of iron include:

  •   Fish
  • Beef
  • Organ meats
  • Lamb
  • Leafy green vegetables including spinach,
    collards, and kale
  • Whole grain bread
  • Poultry including duck, chicken, or turkey




Next, calcium is necessary for not only your bone density during pregnancy but that of your baby. Calcium contributes to the development of your baby’s teeth and bones. Ultimately, your goal should be to consume a minimum of 1,000 mg of calcium each day. Calcium is available in dairy products like milk or yogurt.


 Omega-3 Fatty Acids


Omega-3 fatty acids are excellent for your baby’s brain development before and following the birth. Take steps to incorporate one or two servings of seafood into your diet. Be careful to choose seafood or fish that is not high in mercury. Salmon and catfish are generally safe. However, if in doubt, check with the local market to verify mercury levels.

Vitamin D


Vitamin D much like calcium is vital for your baby’s bones and teeth. Also, it contributes to the development of your baby’s skin and vision.

Eating well is important but be careful to watch your weight gain during pregnancy. A healthy pregnancy weight gain is between 25 and 35 pounds. Of course, this number may vary depending on whether or not you are overweight or underweight.




Limit your caffeine intake during pregnancy. Studies show that caffeine can increase the risk of miscarriage in some women. Aim for no more than 200 mg of caffeine or a 12-ounce cup of coffee.


After Pregnancy


Following pregnancy, good food choices will still be necessary, even now that the baby is here. Your baby will depend on you to consume an adequate number of calories and the necessary vitamins and minerals that will continue to pass from you to him if you are breastfeeding potentially. Your diet will not only be essential for yours and the baby’s physical wellness but your mental wellness too.  Your diet can aid in helping to regulate your mood and may help to combat feelings of depression. Ultimately, you want to select foods that will help to control your neurotransmitters.

Do not forget to hydrate throughout the day as this action will help to replenish your fluids and restore your body. Water is a must-have for the recovery phase of this time.

Next, you target foods ingesting proteins and foods that are rich in vitamin A and C that will help to support your physical recovery during the postpartum period.  Magnesium is also beneficial during this time as it can aid in relaxation.

In summary, your goal should be to manage your diet before, during and after pregnancy. Ensure that you take your prenatal vitamins as these can help to fill the gaps in your nutritional intake. Eat foods that will benefit both you and the baby during and after pregnancy. Finally, strive to do your best. You may have to take small steps in the beginning as you adjust to motherhood with your diet. Do what you can to comply with a healthy diet but also use this time to bond with your baby.














A note to our visitors

This website has updated its privacy policy in compliance with EU Cookie legislation. Please read this to review the updates about which cookies we use and what information we collect on our site. By continuing to use this site, you are agreeing to our updated privacy policy.