Now that you’re trying to conceive, it’s time to overhaul your eating habits. Here’s how to get started.

Are you gearing up for baby-making? Here are five things you can do to improve your diet and safeguard your (and your baby-to-be’s) health.

1. Become a fool for folic acid (folate). Studies show that the earlier you start getting enough of this vital vitamin — ideally, during preconception — the lower the chances that your baby will develop neural tube defects (such as spina bifida). Where can you find folic? Most leafy green vegetables and whole grains are naturally full of it — plus, it’s added to most refined grain products (by law). Want extra insurance? Taking a prenatal supplement is an easy way to buy it — and when it comes to folic acid, you can’t be too careful (after all, a three-salad-a-day habit is a worthy goal — but one you may not always manage to reach). Since you’re in this for the long haul, and even after you’ve overhauled your eating habits, a supplement can be the most realistic way to fit folic acid in day after day after day (especially once you find those days filled with nausea). Choose a prenatal supplement with 400 to 600 mcg (micrograms) of folic acid to be sure you’re getting your fill.

2. Junk the junk food. Reduce refined sugars and white flour (in the form of your usual suspects — cookies, doughnuts, Danish, cake, candy, and almost anything else you might grab from the vending machine, the coffee cart, the convenience store racks, the pastry shop display case…you get the picture). Slash saturated fats (sub a side salad for the fries; grilled chicken for the extra crispy) — less is better for your baby, plus a high intake of such fats appears to increase the risk of severe pregnancy nausea and vomiting. (Uh, thanks but no thanks.)

3. Relish the right stuff. Increase all the good things that your body (and your baby-to-be’s body) needs: green leafies (those delicious salads), yummy yellows (apricots, carrots, papaya, mango), hearty whole grains (whole-wheat bread, brown rice, oatmeal), and low-fat dairy. (Got milk? Yogurt? Cheese? You should!)

4. Stop being a meal skipper. Are you always more interested in catching the train than breaking for breakfast? Working through lunch instead of eating it? Skip a meal when you’re eating for two (which you soon will be) and baby skips it too. Get into the three-squares habit now so that when baby’s on board, he or she will be getting a steady supply of nutrients throughout the day.

5. Take a clear-eyed look at your dietary habits. Might any of them stand in your way of eating well? Do you think you might have an eating disorder that needs prepregnancy treatment, such as anorexia nervosa or bulimia? Are you on a restricted diet (either self-imposed or due to a chronic condition) that might need to be adapted once you’re eating for two, such as macrobiotic, vegan, or diabetic? Now’s the time to discuss any of these factors with your practitioner — and to enlist the help of a dietitian if your eating habits need reshaping. Support groups (especially in the case of an eating disorder) can also help you get your nutritional status back where it should be.

Decaffeinate Your Diet

Decreasing your caffeine intake can increase your chances of conception. So make that java a decaf and read on!

Crave that morning mochaccino — with four shots of espresso? Can’t get through the afternoon without that cola (or two, or three)? If you’re thinking about getting pregnant, you should think about living a less-caffeinated life. You’ll need to curb the caffeine during pregnancy anyway (too much caffeine isn’t good for you or your baby), so it’s a good idea to get a head start on decaffeinating now, since cutting down may actually help you get (and stay) pregnant. Experts believe that high caffeine intake (more than five cups a day) may trigger miscarriage. And some studies have linked downing too much caffeine to lowered fertility.

What’s too much caffeine when you’re trying to conceive? Technically, more than 200 mg a day. Too technical for you? Here are some figures to help you see how quickly it adds up. A cup of brewed coffee can contain more than 100 mg of caffeine and a 12-ounce soft drink more than 50 mg. (Which means your Mountain Dew just became a Mountain Don’t.) You’ll also find caffeine (if you look) in nonherbal teas (whether it’s iced, brewed, or green), energy drinks (80 mg in a can of Red Bull!), chocolate, and some over-the-counter cold and allergy drugs. Even coffee-flavored ice cream or yogurt packs a modest caffeinated punch.

There’s no need to cut caffeine out altogether if you’re planning on becoming pregnant or even once you become pregnant — most experts believe that two cups a day is fine. If you need to cut down (or would like to cut it out), slow is the way to go. Rather than shocking your system into extreme exhaustion by quitting abruptly, gradually lower your caffeine intake. Substituting decaf for some of each cup you normally drink will start you on the weaning process. Keep reducing the amount of regular and increasing the amount of decaf until your cups are completely caffeine-free. Another way to cut back on the caffeine in your cup: Make it a latte. Cut the coffee back to half a cup and fill it to the brim with hot skim or low-fat milk.

Eating smaller, more frequent meals will help during this process because that will keep your blood sugar raised — and, hence, your energy levels up. Prenatal vitamins will also help you maintain your stamina without a caffeine fix, as will regular exercise.

Bone Up on Calcium

You know calcium does a body good, but it’s good for your baby-to-be too — even before you conceive.

Got milk? To increase your odds of getting pregnant, it’s important to get a good dose of calcium (plus the vitamin D that comes with it) every day. Not only is calcium essential for your teeth and bones, it will strengthen your baby-to-be’s developing bones and teeth and help muscle, heart, and nerve development as well.

How to bone up? Milk is an obvious source of calcium (and an especially efficient one if you select calcium-fortified skim milk). Can’t bear the thought of drinking the white stuff straight up? Disguise it in smoothies and soups instead. Or dabble in other dairy sources, like yogurt (straight from the container, in smoothies, or as a topping for fruit) and cheese (munch on a mozzarella stick with crackers, sprinkle Parmesan on your pasta, pour low-fat cheese sauce over steamed vegetables).

Does dairy not do it for you at all? If you’re lactose intolerant, you can take calcium supplements, drink calcium-fortified orange juice with your breakfast, eat a canned salmon salad (mashed up with the bones) for lunch, and snack on edamame (soybeans).

Here’s a list of surefire calcium-rich options (along with a few surprises) — aim for three servings daily.

• Low- or nonfat milk, cheese, or yogurt
• Nonfat dry milk (mix into soups, baked goods, or smoothies)
• Orange juice with added calcium
• Soy milk and tofu
• Broccoli
• Kale, mustard, or turnip greens
• Dried figs
• Cooked dried beans
• Almonds, filberts, or peanuts
• Corn tortillas (check labels and choose a brand with the most calcium)
• Sesame seeds

The Dos and Don’ts of Eating Fish

Serious about seafood? It’s important to know which fish to pick and which to pitch when you’re trying to conceive.

Seafood and fish are filled to the gills with protein, vitamins, and heart-healthy omega-3 fatty acids — essential nutrients when you’re on the prepregnancy diet. But when you’re trying to conceive, you need to keep a keen eye on the fish you fry (or, better yet, broil or grill), because some fish contain dangerously high levels of the heavy metal mercury, a toxin that can damage the nervous system. Here are some easy ways to net the benefits of a fish-friendly eating plan:

Try for twelve. According to the Food and Drug Administration, women who are pregnant or working on getting pregnant (if you can call it work) should eat no more than 12 ounces (but some experts recommend less of most fish or shellfish per week). That’s two six-ounce servings of, say, chunk-light tuna, or one and a half servings of a typical fish steak or fillet — in other words, about two meals per week.

Know your fish. As you may have caught on, there’s even more to this fish story: The FDA says that shrimp, salmon, pollack, and catfish are good catches, while swordfish, shark, tilefish, and king mackerel have high levels of mercury and should be tossed back. Albacore tuna and tuna steaks have more mercury than chunk light in a pouch or can, but if you limit yourself to about one serving of either per week, you should be fine.

Use a cheat sheet. Having trouble remembering what’s tame and what’s toxic? The Monterey Bay Aquarium offers a life preserver with its handy, printable pocket-size list of fish and seafood that are good choices, good alternatives — or good to avoid (for a variety of reasons, including overfishing, damaged habitats, and, of course, pollutant levels).

Consider supplements. The omega-3 fatty acids found in fish and seafood are good not only for your heart — they’re great for growing healthy babies too. Studies show the oily omegas prevent preterm labor, preeclampsia, and improve the baby’s visual and cognitive functions. Experts also believe that there’s a connection between low DHA (omega-3’s) and postpartum depression. But if you’re not a fan of the fishy taste or are worried about too much mercury, you may be able to take fish oil capsules or a prenatal vitamin with omega-3’s instead. Ask your practitioner what he or she recommends. Some prenatal vitamins now get their omega-3’s from algae, an all-natural plant source of DHA, which makes them a great option for vegetarians. Another good option: DHA eggs, which are fortified with omega-3’s from flaxseed fed to laying hens.

Healthy Vegetarian Eating

Have a beef with eating beef? Wondering if you’ll have to trade in your soy for sirloin now that you’re trying to conceive? Fortunately for you and your dietary principles, the answer is no. Babies born to vegetarian moms are just as healthy as those born to carnivores. You can remain meatless (and fishless, and eggless — even dairyless) and still have a healthy preconception and pregnancy — as long as you get the right amounts of certain key nutrients. Discuss your diet with your practitioner, take a prenatal vitamin, and pack your plate with these essentials, which are typically trickier for vegetarians to tap into. If your partner is a fellow vegetarian, make sure he’s getting his fill of these nutrients as well — shortfalls could slow your conception success!

• DHA: This omega-3 fatty acid is crucial for brain and nervous system development and found in fatty fish such as salmon but also in such vegetarian favorites as DHA eggs and algae.
• Zinc: This mineral helps keep sperm and eggs healthy and is critical for the production, repair, and functioning of DNA — pretty darn important for a pregnant mom or wannabe! Get it from fortified cereal or cooked dried beans or peas.
• Folic acid: Also known as folate or vitamin B9, this mineral can prevent neural tube defects such as spina bifida. Good vegetarian sources are leafy greens, legumes, papaya, and strawberries.
• B12: Since vitamin B12 is found only in foods that come from animals, strict vegetarians will have to get it in supplement form, or from special soy milks, cereals, and meat substitutes that are B12-fortified. (If you are already taking a prenatal vitamin, ask your practitioner if you need extra B12.)
• Protein: Vegetarians who eat eggs and dairy usually have no problem getting enough protein (though it’s important to note that these protein sources are not as efficient as fish and poultry). But vegans may have to work a little harder at it and look to dried beans, peas, tofu, and other soy products to ramp up the protein.
• Iron: It helps your body make blood (which you need a lot of when you’re pregnant) and maintain a healthy immune system. Cook in a cast-iron pan when you can, and try these vegetarian-friendly sources of iron: fortified cereal, oatmeal, legumes, tofu, and spinach. Talk to your practitioner about taking an iron supplement too.
• Calcium: Just like Mom always said, milk builds strong bones and teeth — yours and your baby’s. But if you don’t eat dairy, then get your calcium from fortified soy products, fortified OJ, leafy greens, even dried figs and corn tortillas.
• Vitamin D: D is a team player — working with calcium on bone- and tooth-building. Though you can get some vitamin D from sunlight — and fortified milk — as a vegetarian, you’ll probably need a supplement.

Source: http://www.whattoexpect.com