Whether you are planning a pregnancy or if there is a chance that you may become pregnant, a combination of eating well and regular activity can help to prepare your body for the changes that pregnancy will bring.
If you are not already active, check with your GP before starting regular exercise.

I am planning to become pregnant. What should I eat?

If you are planning on becoming pregnant (or if there is a chance that you may become pregnant), now is the time to make sure that your daily food intake is healthy and appropriate. If you need to make food changes, it is best to do so gradually, so that the changes made can become part of your lifestyle in the long term.

What about folic acid?

It is recommended that women who are planning to become pregnant take an additional 400 micrograms of folic acid daily. Folic acid is an important vitamin for the development of your baby –especially in the first three months of pregnancy, as it can help to prevent Nueral Tube Defects (NTDs) such as spina bifida. Folic acid is needed in the very early stages of pregnancy, so you should make sure you are taking enough if there is a chance that you may become pregnant.

If you or a family member , have already had a baby with an NTD, please consult your GP before becoming pregnant again.

How can I be sure that I am getting enough folic acid?

Foods such as fruit and vegetables – especially green leafy vegetables and potatoes, are good sources of folic acid. Tip: Folic acid is water soluble and can end up in the cooking water if vegetables are boiled too much. Try steaming, stir-frying or starting vegetables off in boiling water to reduce the amount of folic acid lost in cooking.

Foods such as bread and milk contain less folic acid, but as most people eat these foods on a regular basis, they are important dietary sources. Many breakfast cereals are fortified with folic acid, making them an excellent source. Also, look out for other foods that are fortified with folic acid – bread and milk will sometimes have folic acid added to them – check food labels when you are shopping.

Do I need a folic acid supplement?

Even if you have are getting plenty of folic acid in your food – it is recommended that you take a “folic acid only ” supplement both before you become pregnant and in the early stages of pregnancy. It is recommended that you take a supplement at least twelve weeks before you become pregnant and continue until you are twelve weeks pregnant. If you are already pregnant, you should start taking a supplement right away.

I think I need to lose weight, is this the right time to try?
First of all, check that you actually need to lose weight*. Discuss this with your GP.

• Remember that weight loss if only good for you if you can keep weight off. Crash diets and fad diets may help you to lose weight, but they do not guarantee that you will maintain you weight loss, and may not be well balanced.

If you are very overweight, your doctor may recommend that you see a dietitian.

What about Alcohol?

• It is recommended that you do not drink during pregnancy, so when you are planning a pregnancy, it is best to limit your intake of alcohol.
• Drinking excessive amounts of alcohol can reduce your absorption of folic acid.

What about my partner?

When planning a pregnancy, eating well is also important for your partner. It takes two to become pregnant, and eating well will help to keep your partner healthy and will help to encourage you to stick with any food changes that you make.

Anything else?

• Making changes in the way you eat can take time.
• Even if you are just thinking about becoming pregnant, now is the time to start making changes so that you can keep them up in the long term.
• Remember that smoking is NEVER good for you, your partner or your baby. If you do smoke, try to stop as soon as you can, and keep out of smoky atmospheres. If you need to stop smoking, discuss this with your doctor.