The Importance of Real Foods In Preconception
“The quality of our food determines in large part the quality of our lives. And the quality of what we eat is determined by every step that goes into production and processing -- the feeding of the animals, care of the soil, preservation, storage and even cooking methods.” -Weston A. Price.
The importance of real, whole foods can not be overstated. The work of Dr. Weston A. Price, a dentist and nutrition researcher from the early 1900’s, found that traditional cultures focused on eating nutrient dense, whole foods during both the preconception and prenatal period, as well as throughout their lives. He traveled all around the world, researching the diets of numerous cultures, and looked particularly at the nutrient density of their foods. He found, not surprisingly, that there were remarkable differences in the nutrient content of traditional foods compared to that of imported, or more modern foods, such as refined white sugar, white flour, condensed and canned foods, that were becoming increasingly popular.
He saw very clearly that the health of these populations was a direct reflection of what they ate, and he noted that people who followed their ancestral diets, free from refined and denatured foods, remained disease- free and had healthy babies and children.
In contrast, he witnessed cultures who had adopted more modern foods into their diet suffered more health problems, as did their children. Tooth decay, narrow palates, crooked teeth, poor immune health, psychological problems, and neural tube defects were among a few of the health problems he saw occurring over time, and were more prevalent in people who ate more “foods of modern commerce”, leading to an overall poor quality of life. Through his research and work he saw an undeniable correlation between dental health and general health. What is particularly striking about Price’s research, was that the consequences of a poor diet affected more than just their children, it affected their children's children as well
What is Real Food?
Real food is as close to its source as possible, and grown or raised in conditions that maximize nutrient density. It is minimally processed, often doesn’t have a label, and is made with simple ingredients, with no additives. The quality of the food we eat affects not only our bodies, but also our minds and spirits, so we must prioritize real food for our families and communities.
Higher protein, phytonutrient and antioxidant intake are associated with increased likelihood of a healthy pregnancy, healthy placenta and full term gestation.
PRECONCEPTION NUTRITION:
Preconception nutrition and prenatal nutrition are ultimately very similar. Optimizing nutrient intake as well as bringing awareness to our exposures, and what we put into our bodies during this time is of the utmost importance.
OPTIMAL COMPONENTS OF PRECONCEPTION & PRENATAL NUTRITION
Water:
Drink at least 1/2 gallon per day, sipped slowly if needed. Ideally you are drinking your body weight in ounces, per day!!
Herbal teas, bone broth or freshly made vegetable juice can also count toward your 1/3 of your overall water intake per day.
Salt & Electrolytes:
Sip plain, room temperature or warm water every 10-15 minutes throughout the day, drinking 1/2 your ideal body weight in ounces.
Adding unprocessed salt, such as Atlantic grey or Celtic Sea Salt to your water can help to restore your electrolyte balance.
Start with 1/2 a tsp and work your way up, the water should taste salty, but not too salty to drink. Just adding good quality salt to your water daily makes a world of difference when it comes to hydration and lymphatic health.
You can also use the CALM Magnesium powder in your water with a little salt and lemon as an electrolyte rich drink. Follow the dosage instructions on the label.
Coconut water with no sugar added, or powdered coconut water is another great way to get electrolytes.
EFA’s:
These essential fatty acids are precursors to many other fatty acids that are all very important to healthy growth and development of the central nervous system. Several studies show improved visual and cognitive development, maturity of sleep patterns, and motor activity in infants of mothers with adequate prenatal intake.
3 tablespoons of an omega oil supplement such as cod liver oil, flax, or hemp seed, will ensure healthy development of the child and support the mother.
3 TBS EFA’s per day (200 mg – 1g/day) You want to focus more on Omega 3’s, such as in fish (cod liver oil). Can also do flax or hemp, olive oil and evening primrose which contain Omega 3’s. Raw oils on your food or taken in TBS throughout the day
Protein: 20% of the diet
Recommended daily allowance is 60 grams minimum for optimal preconception health, ideally closer to 80 grams/ day. Requirements begin to increase as you become pregnant and baby grows larger as the pregnancy progresses.
Main sources of protein (strive for a good variety in the diet):
Beef, lamb, pork, bison, venison (ideally from pasture raised animals)
Chicken, turkey, duck and other poultry (ideally from pasture raised birds)
Fish and seafood (ideally wild caught)
Sausage and bacon (ideally from pasture raised animals)
Organ meats (liver, heart, kidney, tongue)
Homemade bone broth (this can include powdered collagen protein)
Eggs (ideally from pasture raised hens)
Cheese (ideally from grass fed and pasture raised animals)
Yogurt (greek yogurt is especially high in protein and low in carbohydrates)
Nut & seeds:: Almonds, pecans, peanuts, walnuts, hazelnuts, cashews, pumpkin seeds, sunflower seeds, hemp seeds etc.
Nut butters
Quinoa
Beans, peas, lentils and other legumes (remember these must be properly combined to form complete proteins, and are also a source of carbohydrates)
Carbohydrates:
These should comprise 50% of the diet and should come from whole grains and starchy vegetables. That’s about 4-6 servings per day.
The main source of energy for all body functions, including digestion and assimilation of food and all muscular activity. Broken down into glucose, carbohydrates provide fuel for the brain, nervous system and muscle tissues.
To support Healthy Elimination:
Fiber from a variety of leafy greens & veggies (at least 35g per day)
Flax, Chia seeds
Magnesium citrate (Calm Magnesium)
Probiotics with Lactobacillus and Bifidobacterium spp.
Foods that support the bodies natural ability to detox:
Dark leafy green vegetables
Berries, purple grapes, pomegranate
Fiber → soluble fiber helps to bind toxins in the GI tract and move them out of the body.
Probiotics → gut bacteria play a major role in detox and elimination
Turmeric → a powerfully antioxidant and anti-inflammatory herb that helps to improve phase 2 liver detoxification, helping to excrete toxins
B Vitamins → necessary for detoxification of toxins in the liver, most importantly choline, folic acid and B12
Chlorella or Sea Vegetables → polysaccharide containing plants and algae that bind to heavy metals and other toxins, facilitating their elimination.
Culinary herbs → not only do they add flavor to our foods, our culinary herbs are full of phenols and sulfur compounds amongst others that support detoxification
Foods to be aware of and avoid in preconception and pregnancy:
Keep in mind mercury and chemical content when eating fish, the smaller the fish the better. Avoid farm raised fish and large sea fish such as swordfish, king mackerel, tilefish, tuna, sea bass, oysters, marlin, halibut, pike, walleye, and largemouth bass. Really avoiding fish as much as possible is best, and no raw fish.
Caffeine: Less than 250mg per day ideally
Large amounts of rice and concentrated rice products such as rice syrup (found in most protein bars) because of concentrated levels of arsenic
Use caution with raw dairy, know your sources and make sure it's fresh! I highly recommend raw dairy as a nutrient dense superfood, just pay attention to your sourcing.
Alcohol
Where prenatal vitamins fall short and what to look for if choosing to take prenatal:
Prenatals and multivitamins are not a substitute for a nutrient dense, whole foods diet, nor does it protect us from eating junk food or not paying attention to our nutrition throughout pregnancy. While in some ways taking a prenatal multivitamin might fill in some nutritional gaps, ultimately many of the vitamins and minerals in these pills are not in ideal forms, or are more difficult for our bodies to metabolize than those that come from whole foods. Just because it is common to rely on a supplement to cover our nutritional needs, does not make it normal. Some prenatals are worse than others, containing things such as artificial food coloring or additives, where others are whole foods based, but are still not a substitute for real food nutrition.
Remember that a prenatal vitamin is not a replacement for a real food diet, but more of an “insurance policy” to help meet your nutrient needs.
Another thing to consider when taking prenatal vitamins, is that some nutrients occur in our food in a different form than what's found in most supplements. The synthetic forms of nutrients often used in supplements are not always well utilized by the body. Many companies prioritize cost over bioavailability when it comes to the forms of vitamins used.
Vitamin A as beta carotene → beta carotene is not the active form of vitamin A, retinol is. Your body must convert carotenoids into retinol (preformed vitamin A) although this conversion can be quite low in many individuals. Infact, the more beta carotene you eat, the less you convert to vitamin A. It is far better to get preformed vitamin A in the form of retinol from whole food sources such as full fat dairy, eggs and liver.
Vitamin C as ascorbic acid → Ascorbic acid is not the whole food form of vitamin C. Taking a prenatal with ascorbic acid, which is in many of them out there, can actually block the uptake of vitamin C. This is not ideal for pregnancy as vitamin C is needed for many things, one of them being collagen production, a critical component of forming a healthy amniotic sac.
Vitamin D → This vitamin is necessary to increase intestinal absorption of calcium, maintain the mother’s bone mineralization, and to avoid hyperparathyroidism (which can manifest as low calcium absorption and retention, high phosphate levels, osteoporosis, and kidney stones). It helps maintain a healthy nervous system, normal heart functioning and normal clotting responses by helping the body absorb calcium. Adequate vitamin D intake and stores are associated with lower rates of preterm births and cesareans compared to women who are lacking vitamin D. It also aids in uterine function during labor. The sun, cod liver oil, and sublingual liquid vitamin D supplementation are the best ways to get D3.
Iron → Unfortunately, not all iron is created equally. There are two types of iron found in food. Heme iron is found in meat, fish, and other animal proteins. Heme iron is easily digested and absorbed by the body, which makes it a more efficient source of iron. Non-heme iron is found in whole grains, beans, vegetables, fruit, nuts, and seeds. This form of iron is generally bound to other compounds in these foods and not as easily used by the body. Consuming both heme and non-heme iron sources positively impacts your iron levels.
Consider how you take your prenatal vitamin, taking it alongside a meal or snack can help improve absorption and minimize nausea. Many prenatals require several capsules to get the full daily dose. Seeing as our bodies can only absorb so many vitamins at one time, splitting the dose up throughout the day can also be helpful.
Plants and foods that boost fertility :
Ashwaganda
Cinnamon
Red clover flowers
Stinging nettle leaves
Red raspberry leaves
Damiana
Dong Quai root
Maca
Milk thistle
Shatavari
Kava kava
Turmeric
Vitex (chasteberry)
Calcium and magnesium are two very important minerals believed to be the most important to maintain for conceiving and carrying a pregnancy
Plant Sources of Magnesium:
Watercress
Alfalfa
Parsley
Primrose
Mullein
Wild Lettuce
Carrot tops
Dandelion greens
Plant sources of calcium:
Alfalfa
Red clover
Raspberry leaf
Comfrey
Stinging nettles
Parsley
Watercress
Cleavers
Horsetail
Plantain
Chamomile
Borage
Chicory
Dandelion greens
Kelp
Vitamin E has been studied and shown have a dramatic affect on the reproductive systems in both men and women
Plant Sources of Vitamin E:
Watercress
Alfalfa
Rose hips
Raspberry leaf
Dandelion greens
Seaweed
Teratogens and what to avoid/ be aware of during
Preconception & pregnancy
Pesticides
Herbicides
PCBs
BPA
Teflon and other non-stick surfaces
These can act as endocrine disruptors, neurotoxins, obesogens, diobesogens, carcinogens and immunotoxicants in the body. It is best to reduce environmental exposures as much as possible throughout preconception and pregnancy. A few ways we can do this include:
Change to glass or stainless steel water bottles - ditch the plastic!
Review cosmetic use; remember anything you put onto your skin you should also feel good about putting into your mouth! Our skin is our biggest organ and our cosmetics and body care products pass through the blood brain barrier and go straight into the bloodstream, bypassing our bodies natural detoxification process!
Avoid plastic food packaging and plastic storage containers - go for glass if you can!
Go green with your cleaning supplies, using natural plant based products, vinegar or essential oils, and reduce your exposure to harmful chemicals found in most cleaning products (recipe box with easy DIY multi surface cleaning solution like white vinegar with orange peels or pine needles soaked in it for cleaning kitchen counters and bathroom surfaces)
Avoid pharmaceuticals as much as possible
Take note of home and furnishing chemicals. Buy used when possible, and be aware of things such as flame retardants on beds, couches, and more!
Drink clean, filtered water! Natural spring water, well water, or filtered water is best.
Overall the biggest takeaway in preconception health and nutrition is to focus on a whole foods, nutrient dense diet and be aware of as many exposures as possible. Ideally you can be eating in this way for at least 6 months to one year prior to conception, but that is not always the case. If that hasn’t been the case for you, not to worry! Just begin as soon as possible, we do the best that we can. Hopefully this has been helpful in understanding the basis of preconception nutrition! Please feel free to reach out with any questions! I am always available for nutrtion consulting to optimize your preconception and prenatal journey as well!
Be well, in good health!
Sources:
Nichols, Lilly (2018). Real Food For Pregnancy.