Preconception nutrition is a vital part of preparing for pregnancy. Factors such as your weight compared with your height and what you eat can play an important role in your health during pregnancy and the health of your developing baby.

Your prepregnancy weight directly influences your baby's birth weight. Studies show that underweight women are more likely to give birth to small babies. This is so even though they may gain the same amount in pregnancy as normal weight women. Overweight women have increased risks for problems in pregnancy. These include gestational diabetes or high blood pressure. Talk with your doctor about whether you need to lose or gain weight before becoming pregnant.

Many women don't eat a well-balanced diet before pregnancy and may not have the proper nutritional status for the demands of pregnancy. Generally, a pregnant woman needs to add about 300 extra calories daily after the first trimester. This is to meet the needs of her body and her developing baby. But those calories, as well as her entire diet, need to be healthy, balanced, and nutritious. If planning a nutritious diet is hard for you, Ask your doctor for a referral to a registered dietitian nutritionist (RDN) for help.

The USDA and the U.S. Department of Health and Human Services have prepared information to help you select a variety of healthy foods.

The Dietary Guidelines for Americans emphasize the nutritional intake of the following:

• Protein. Prioritize protein at each meal. Include a variety of lean meats and poultry, as well as eggs, fish, nuts, seeds, peas, beans, and soy.
• Dairy. Milk products and many foods made from milk are considered part of this food group. Choose dairy products that are high in calcium.
• Vegetables. Vary your vegetables. Choose a variety of vegetables, including dark green, red, and orange vegetables, legumes (dry beans and peas), and starchy vegetables. Healthier choices include buying fresh, canned (low-sodium or no-salt-added versions), or plain frozen (without added sauces or seasonings) vegetables.
• Fruits. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned (packed in 100% juice or water), frozen, or dried and may be whole, cut up, or pureed. Eating fruit provides health benefits. People who eat more fruits and vegetables as part of an overall diet are likely to have less risk of some chronic diseases.These include heart disease, such as heart attack, stroke, and some cancers. Eating foods, such as fruits that are lower in calories instead of higher-calorie food, may be useful in helping to lower calorie intake. Fruits provide nutrients vital for health and maintenance of your body, such as fiber, vitamin C, potassium, and folate.
• Fats. Fats are essential to health. Healthy fats, such as nuts, seeds, olives, avocado, and plant oils, are rich in vital nutrients and should be included in the diet. Use butter, sauces, and gravies in small amounts as part of a balanced diet. Stay away from others, like trans fats.
• Grains. Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. Choose mostly whole grains. Examples of whole grains include whole-wheat, brown rice, quinoa, and oatmeal.

Exercise and everyday physical activity should also be included along with a healthy dietary plan.

To find more information see acog.org and RealFood.gov.

In addition to these foods, include the following nutrients in your preconception diet and continue into pregnancy:

All women of childbearing age need 400 micrograms (mcg) of folic acid each day. Pregnant women need 600 mcg of folic acid daily. Folic acid is a nutrient found in some green leafy vegetables, nuts, beans, citrus fruits, fortified breakfast cereals, and some vitamin supplements. It can help reduce the risk of birth defects of the brain and spinal cord. These are called neural tube defects. The most common neural tube defect is spina bifida, in which the vertebrae don't fuse together correctly. This causes the spinal cord to be exposed. This can lead to varying degrees of paralysis, incontinence, and, sometimes, intellectual disability.

Folic acid is most beneficial during the first 28 days after conception, when most neural tube defects occur. Unfortunately, many women don't realize they are pregnant before 28 days. This is why it's important to start folic acid before conception and continue through pregnancy. Your doctor will recommend the right amount of folic acid to meet your needs.

Most doctors will prescribe a prenatal supplement before conception, or shortly afterward, to make sure that all of your nutritional needs are met. However, a prenatal supplement doesn't replace a healthy diet.

Many women have low iron stores as a result of monthly menstruation and diets low in iron. Women over age 18 need 18 milligrams (mg) of iron daily. Iron needs increase during pregnancy. Building iron stores helps prepare a mother's body for the needs of the developing baby during pregnancy. Good sources of iron include the following:

• Meats, such as beef, pork, lamb, liver, and other organ meats
• Poultry, such as chicken, duck, and turkey (especially dark meat)
• Fish and shellfish, including sardines, anchovies, clams, mussels, and oysters. Check with your doctor before consuming other types of fish. Some may contain high levels of mercury.
• Leafy greens of the cabbage family, such as broccoli, kale, turnip greens, and collards
• Legumes, such as lima beans and green peas; dry beans and peas, such as pinto beans and black-eyed peas, and canned baked beans
• Whole-grain breads and iron-enriched white bread, pasta, rice, and cereals.

Preparing for pregnancy includes building healthy bones. If there is not enough calcium in the pregnancy diet, the developing baby may draw calcium from the mother's bones. This can put women at risk for osteoporosis later in life. The recommended calcium intake for women over the age of 18 is 1,000 mg daily. For women 18 years of age and younger, the recommended daily calcium intake is 1,300 mg. Three servings of milk or other dairy products each day equal about 1,000 mg of calcium.

Always talk with your doctor about your diet and exercise needs.