7 simple diet changes to consider before you get pregnant

If you’ve made the exciting, life-changing decision to start a family, eating healthily and getting your body ready for pregnancy are the first steps of your journey. “Even before you’ve conceived, your diet and lifestyle can have an impact on your future child’s health and wellbeing,” explains Roberta Portes, nutritionist at Nestlé Nutrition.

“A healthy preconception diet includes the necessary nutrients to prepare your body for pregnancy and for your future baby’s health,” continues Portes. “Eating a diet that contains adequate amounts of fruit, vegetables, grains, and protein – along with leading an active lifestyle that excludes alcohol and smoking – is consistent with health recommendations for women who are trying to conceive.”

Your simple food swaps challenge

It need not be difficult – a few simple changes can make a big difference to the quality of your diet. Look through the list below and, if you see some changes you could make, challenge yourself to make some of these seven smart swaps within the next seven days. By making one simple change a day, you could find that in just one week your diet is higher in fibre, B vitamins, and zinc, yet lower in salt, sugar, saturated fat, and caffeine. Good news for you – and your baby-to-be!

1) SWAP white bread FOR wholegrain bread
Wholegrain bread contains more fibre than most white varieties. This is because the whole grain is used to make wholegrain bread but in white bread they are refined and some fibre is lost in the process. Fibre helps add volume to your meals and also aids your digestion.

2) SWAP takeaway burgers FOR chicken fillets
Processed foods such as burgers, sausages, and chicken nuggets tend to be high in salt and saturated fats. Instead, shop at the supermarket for quality cuts of lean meat, fish, and poultry, such as easy-to-cook chicken breast fillets. That way you’ll know exactly what’s gone into the food on your plate.

3) SWAP sugary soft drinks FOR sparkling water
It may seem like a harmless way to hydrate, but a 330ml can of your favourite soft drink can contain as much as seven teaspoons of sugar. Juices may seem like healthy alternatives, but they can be calorie-laden, too – not good news if you’re watching your weight. If you need a bit of fizz in your life, go for sparkling water flavoured with a squeeze of fresh lemon or lime. 

4) SWAP high-sugar cereals FOR fortified and wholegrain cereals
Choose wholegrain cereals and porridge oats, which contain B vitamins and fibre to aid your digestion. Also look for cereal fortified or enriched with folic acid, iron, and zinc. Folic acid is a B vitamin known to reduce the risks of certain birth defects. Iron and iodine are also important minerals. Iron helps carry oxygen around your body and iodine supports development of the nervous system. Add a hint of natural sweetness by topping with fresh fruit, such as berries or banana, or add some crunch with toasted nuts and seeds.

5) SWAP coffee FOR caffeine-free beverages
Limiting the amount of caffeine you drink is a wise choice during pregnancy, so try to cut down now. Scientific studies have shown that high levels of caffeine can be a potential contributing factor in miscarriage. Instead, stock your cupboards with a range of tempting caffeine-free options. And, if you’re not yet in the habit of drinking water with meals and throughout the day, now is a good time to start.

6) SWAP Biscuits FOR fresh fruit
There’s nothing wrong with the occasional sweet treat, but indulging in lots of biscuits, cookies, cake, and dessert foods on a daily basis isn’t a good idea. These types of foods tend to be high in saturated fat and calories. If you usually enjoy a couple of biscuits with your morning coffee, try swapping one of them for a piece of fresh fruit such as a banana. You’ll get the added benefit of vitamin B6 – a key nutrient before and during pregnancy that helps your body make new cells.

7) SWAP fish fingers FOR fish fillets
Eating fish is great for you and your future baby. Fish provides lots of nutrients you and your baby will need. Fish also contains DHA, an omega-3 fatty acid that can help support your future baby’s brain and eyes development. Picking up fish products that are battered or breadcrumbed isn’t as good as choosing healthier lean-protein versions such as salmon fillets or white fish fillets.