Pre-Pregnancy Diet: What to Eat to Get Ready for Pregnancy

Pre-pregnancy diet – principles

Scientific research clearly shows that a well-balanced diet, regular physical activity, and maintaining a healthy body weight improve the chances of conception and proper fetal development.

You should implement a proper nutrition strategy at least three months before your planned pregnancy, as the maturation process of egg and sperm cells takes several weeks.

What should you focus on? Primarily on the balance of macronutrients – proteins, fats, and carbohydrates – as well as key vitamins and minerals.

Macronutrient balance before pregnancy

Recommended macronutrient distribution in a pre-pregnancy diet:

• 45–65% carbohydrates

• 20–35% fats

• 15–25% protein

Protein – the foundation for cells and hormones

Protein is essential for the production of hormones, enzymes, and structural components of cells. It also plays a key role in the proper functioning of the ovaries and egg maturation.

During the preparation period for pregnancy, protein should provide about 15–25% of total energy intake. A recommended amount is 1.2–1.5 g of protein per kilogram of body weight, especially for physically active women.

Healthy protein sources:

• Complete animal proteins: lean meat (turkey, chicken), fish, eggs, dairy

• Plant-based proteins: legumes (lentils, chickpeas, beans), tofu, nuts, and seeds

Fats – support for hormones and fertility

Fats are necessary for the production of sex hormones such as estrogen and progesterone, which regulate the menstrual cycle and ovulation. It is recommended that 20–35% of dietary energy comes from fats.

Healthy fat sources:

• Omega-3 fatty acids (salmon, sardines, walnuts, flaxseeds) – improve egg quality and reduce inflammation

• Healthy unsaturated fats (olive oil, avocado, nuts) – support the hormonal system

• Cholesterol (egg yolks, fatty fish, dairy) – essential for steroid hormone synthesis

Avoid trans fats, as they can negatively affect fertility and increase the risk of insulin resistance, which can also hinder conception.

Carbohydrates – energy source and hormonal balance

Carbohydrates are the main source of energy. Their quality matters greatly: you should choose complex carbohydrates and low glycemic index (GI) foods. They should account for 45–65% of total energy intake.

Healthy carbohydrate sources:

• Whole grain products (quinoa, brown rice, groats, whole grain bread and pasta)

• Vegetables and fruits – sources of fiber, vitamins, and antioxidants

• Legumes – help stabilize blood sugar levels

Limit simple sugars and processed foods to prevent insulin spikes, which may negatively affect female fertility.

Key nutrients supporting fertility

A pre-pregnancy diet should be rich in nutrients that support metabolic and hormonal health: antioxidants, omega-3 fatty acids, and fiber. Adequate fluid intake is also important to maintain proper hydration.

When planning a pregnancy, avoid nutrient deficiencies that could affect the healthy development of the fetus. Pay special attention to:

• Folic acid – prevents neural tube defects. Should be supplemented in a dose of 400–800 mcg per day. Natural sources: leafy greens, legumes, and eggs.

• Iron – deficiency increases the risk of anemia and pregnancy complications. Sources: red meat, fish, spinach.

• Calcium – crucial for the bone health of both mother and child. Sources: dairy products, chia seeds, almonds.

• Omega-3 fatty acids – important for fetal brain development. Sources: fatty sea fish, walnuts, flaxseeds.

• Vitamin D – skin synthesis is insufficient during winter, so supplementation is recommended.

Other important areas to address before pregnancy

To properly prepare for pregnancy, focus not only on what you eat. Weight management and physical activity are essential parts of preparation.

Body weight and fertility

Both overweight and underweight can negatively impact fertility. Excess body weight in women is associated with ovulation disorders and insulin resistance; in men, with reduced sperm quality.

The optimal BMI for fertility is 18.5–24.9 kg/m². If your BMI exceeds this range, consider weight reduction. To do so, follow a calorie-deficit diet that is still rich in high-quality nutrients. If you are underweight, opt for a nutrient-dense diet rich in healthy fats, protein, and complex carbs.

Physical activity before pregnancy

Regular physical activity improves fertility, regulates hormones, and reduces oxidative stress.

Choose aerobic exercises such as walking, jogging, or cycling. Strength training is also beneficial, supporting metabolism and muscle mass. Yoga and Pilates can additionally help reduce stress and improve body flexibility.

Pre-pregnancy prep – what to avoid?

Besides diet and exercise, it’s important to eliminate factors that negatively impact fertility:

• Limit alcohol and completely avoid smoking, which harm gamete quality and the future baby’s health.

• Avoid environmental toxins such as BPA found in plastic packaging – reducing exposure may improve fertility parameters.

• Consider introducing stress-reduction techniques such as meditation or mindfulness. Chronic stress negatively affects hormonal balance.

Is it only the future mom who should mind her diet?

Remember that the future father’s diet is just as important. It mainly affects sperm quality.

What improves sperm parameters?

• Zinc and selenium – found in Brazil nuts, pumpkin seeds, seafood.

• B vitamins – support energy metabolism and sperm production. Sources: whole grain products, eggs, meat.

• L-carnitine and coenzyme Q10 – support sperm motility. Found in red meat, fish, avocado.

• Antioxidants (vitamins C and E) – protect sperm DNA from damage. Found in berries, citrus fruits, green vegetables.

How to build your pre-pregnancy diet?

If you want to be sure your diet is properly preparing you for pregnancy, try Peater. The app will generate a balanced meal plan tailored to your needs and preferences. You’ll also get access to a dietitian via convenient chat, so you can resolve any doubts or ask about supplements.

Preparing for pregnancy can be simple and effective – and your meals can be both delicious and healthy. See what else Peater has to offer.