Preconception nutrition

• Overview
   
• Balanced
  diet
• Foods to
  avoid
• Further information

Foods to avoid

It's worth avoiding some foods that may harm an unborn baby just in case you don't realise you're pregnant^1,3.

They include^1,3:

• Pate and soft cheeses like brie.
• Smoked or raw meat.
• Raw eggs.
• Vitamin A and any multi-vitamins containing vitamin A, liver and liver products, fish liver oils (such as cod liver oil) and other foods fortified with vitamin A.  Consuming high levels of vitamin A in pregnancy has been linked to birth defects.
• Peanuts, if you or your partner have allergies, such as eczema, asthma or hayfever.  This may reduce the chances of your baby suffering from a nut allergy.
• Fast food, fizzy drinks, sweets, biscuits and crisps as they have little nutritional value and can make you overweight, reducing your chance of conception².

Avoid drinking alcohol

Until fairly recently, pregnant women were told they could drink a moderate amount of alcohol if they were pregnant or trying for a baby^1,2,3. Although the jury is still out regarding how much alcohol is harmful to unborn babies, the Government has opted for the safest option - advising pregnant women or those trying to conceive to avoid alcohol^1,2,3.

Heavy drinking can cause Fetal Alcohol Syndrome (FAS) with symptoms such as facial deformities and learning difficulties^1,3.

Because you can never be sure when you'll fall pregnant, it's best not to drink at all or if you do, limit your intake to one or two units, once or twice a week^1,2,3. A unit is half a pint of standard strength beer, lager or cider, or a pub measure of spirit.  A glass of wine is about two units and alcopops are about 1.5 units^1,2,3.

Cutting down on alcohol also applies to your partner because drinking excessive amounts can affect the quality of his sperm. ² He shouldn't drink more than three or four units a day².

Quit smoking

Smoking, including passive smoking, is thought to affect your chances of getting pregnant².

There's also a link between smoking and poorer quality of sperm, although it's not certain what the effect has on fertility².

Cut out caffeine

Research has shown that high levels of caffeine can cause low birth weight, or even lead to miscarriage, so it's best to cut down while trying to get pregnant^1,2,3.
The Food Standards Agency (FSA) advises pregnant women to limit the amount of caffeine they consume to no more than 200 mg a day, the equivalent of around two cups of coffee¹.

Be careful when buying soft drinks and energy drinks because caffeine is sometimes added¹.

How much caffeine in drinks¹?

• A  mug of instant or brewed coffee contains up to 100mg
• A can of 'energy drink' contains up to 80mg
• A cup of tea contains 50mg
• A chocolate bar (50g) contains up to 50mg
• A can of cola contains up to 40mg.