Eating Right Before Pregnancy

There is no special diet that will help you get pregnant. However, if you are considering pregnancy, you should eat a balanced diet and take a vitamin and mineral supplement that includes at least 0.4 milligrams (400 micrograms) of folic acid. Folic acid reduces the risk of birth defects, especially problems with the baby’s spine, such as spina bifida. You should also avoid vitamins with high doses of Vitamin A. Steer clear of herbal supplements, because we don’t have good studies on safety of herbs in pregnancy.

If you drink alcohol or use drugs, you should stop before you get pregnant to protect your developing baby. You should also cut down on caffeine when you are trying to get pregnant. Women who consume more than 250 mg of caffeine – about 2 cups of coffee, or 5 cans of soda -- a day may have a harder time getting pregnant, and may increase their risk of miscarriage.

It’s also best to limit the amount of fish that you eat. Seafood contains methyl mercury, which in large quantities can cause birth defects. The FDA recommends that women who are pregnant or planning to become pregnant consume no more than 12 ounces of fish a week, and avoid large ocean fish such as shark and tilefish. Tuna has higher levels of mercury. You should limit your tuna intake to one can of white tuna or one tuna steak per week, or two cans of light tuna per week.

To ensure you are getting all the nutrients you and your baby need, it's best to discuss your nutritional needs with your health care provider before you become pregnant, and again during your pregnancy.