Considering falling pregnant? How you can start prepping for this

Gabi Meltzer, Registered Dietician, March 2025

Where to begin?

The preconception period can feel stressful and overwhelming, and the last thing we want to do is be adding stress or guilt around food choices. But, there are definitely positive ways that we can use food and other lifestyle changes as a foundation for improving fertility, and optimising egg and sperm quality. 

Here are some simple tips to get you started in preparing for conception and nourishing yourself in a balanced way:

A food first approach

Focus on a balanced, diverse diet, with a priority given to plant foods, including fruit, vegetables, wholegrains, nuts, seeds and legumes. Also prioritise opportunities for oily fish, full fat dairy and eggs. If you don’t eat or enjoy some of these foods, supplements can give you peace of mind that you are covering your bases. But generally, focusing on food first, and using supplements as a top up approach, allows for a wider range of nutrients from whole foods, as well as more satiety. 

A note on omega 3: Omega 3s help lower inflammation and support healthy cells, impacting everything from egg and sperm quality to hormone balance. Think of ways to include oily fish in your diet 2 to 3 times a week if possible, for example salmon, mackerel, sardines and pilchards. If seafood isn’t your favourite, a quality Omega-3 supplement can cover your bases, and adding walnuts, flaxseeds and chia seeds gives an addition of omegas, along with many other nutrients, so diversity is always a good idea :). 

Where a supplement is recommended: Folate

Think of folate as the ultimate “starter nutrient” for pregnancy! Folate is essential for early foetal development, supporting healthy cell growth. If you are planning a pregnancy, it is a great idea to start a folate supplement before conception, so that you already start building up those stores which are key in the first trimester. The recommended folate intake of 1000ug/day for the first trimester is best achieved through a combination of eating folate-rich foods and supplementation at least one month prior to conception, if possible, and even better, if you can start 3 months before :) 

There are many prenatal supplements available on the market. Look for one that contains Active folate (5-methyltetrahydrofolate) at 500 mcg or more for better absorption, rather than one that contains folic acid. Try to think of the supplement as a bonus, and aim to meet your folate needs as a baseline from actual foods. Think about exciting ways in which to start incorporating folate-rich foods like leafy greens, legumes, wholegrains, and avocado into your current diet.

Check Your Nutrient Levels and Prep for What’s Ahead

Preconception testing of your vitamin D, B12, and iron levels can help identify any areas that may need a little extra care before pregnancy. This is also a good time to also review any supplements or medications you’re currently taking and remove any that might be unsafe for pregnancy. 

Other lifestyle changes you could work on

• Quit smoking 

• Reduce alcohol consumption and avoid binge drinking 

• Focus on getting adequate, good quality sleep 

• Find ways to reduce stress and allow for relaxation time

These tips are only here as additions to support you, they are not strict rules to stress over. Rather than aiming for perfect nutrition, keep it flexible and enjoyable—enjoy the process of adding in nutrients that make you feel your best, and lean into your body's own wisdom.

For personalised guidance on finding a more positive relationship with food, exercise, and your body, book a consultation here: https://www.gabimeltzerdietician.com/book-online.