Caring for your body starts well before a positive test. The months leading up to conception are an ideal time to build habits that support a healthy pregnancy from the very beginning.

Good preconception nutrition supports egg development, hormone production, and the earliest stages of fetal development — much of which happens before you know you're pregnant. Whether you hope to conceive in weeks or in a year, today's choices lay a lasting foundation.

Supports early development of baby's brain and spinal cord and reduces the risk of certain neural tube defects.

Recommended: 400–800 mcg daily before conception, unless your provider advises otherwise.

Food sources: spinach, kale, broccoli, lentils, black beans, asparagus, oranges, fortified cereals.

Because food alone can fall short, many providers recommend a prenatal vitamin containing folic acid before pregnancy.

Supports healthy red blood cells and oxygen delivery. Strong iron stores before pregnancy help meet its increased demands.

Sources: lean beef, chicken, turkey, lentils, chickpeas, spinach, pumpkin seeds, fortified cereals.

Tip: pair iron-rich foods with vitamin C (oranges, strawberries, bell peppers, tomatoes) to boost absorption.

Builds strong bones and teeth and supports muscle and nerve function.

Sources: milk, yogurt, cheese, fortified plant milk, calcium-set tofu, kale, bok choy, sardines with bones.

Helps absorb calcium and supports bone health and immunity.

Sources: fatty fish (salmon), egg yolks, fortified milk and plant beverages, fortified cereals.

Some people need a supplement if levels are low. Ask your provider about testing.

DHA supports brain and eye development in pregnancy and your own heart health.

Sources: salmon, sardines, trout, chia seeds, flaxseeds, walnuts.

If you don't eat fish, ask about an algae-based DHA supplement.

Builds and repairs tissues and supports hormone production. Include a protein source at every meal.

Choices: eggs, chicken, turkey, fish, beans, lentils, Greek yogurt, cottage cheese, tofu, tempeh, nuts and seeds.

Supports digestion and helps reduce constipation.

Sources: oats, brown rice, quinoa, whole-grain bread, fruits, vegetables, beans, lentils, chia seeds.

Drink plenty of water as you increase fiber.

Half the plate: fruits and vegetables.

One quarter: lean protein.

One quarter: whole grains or starchy vegetables.

Add healthy fats: avocado, olive oil, nuts, seeds.

Water fuels nearly every body function. Sip throughout the day and carry a reusable bottle.

Increase fluids during exercise or hot weather. If plain water is hard, add lemon, cucumber, berries, or mint.

Highly processed foods and foods high in added sugars.

Sugary beverages and excess sodium.

Excessive caffeine — follow your provider's guidance.

Alcohol, especially when actively trying to conceive.

Being underweight or overweight can affect fertility for some. Focus on balanced meals, regular activity, sleep, and stress management — not restrictive diets.

Movement: aim for ~150 minutes of moderate activity weekly (walking, swimming, cycling, strength, yoga) unless advised otherwise.

Sleep: 7–9 hours nightly supports hormone regulation.

Stress: meditation, deep breathing, journaling, gentle stretching, time outdoors, and connection with supportive people.

Many providers recommend starting one before pregnancy. Look for folic acid, iron, vitamin D, iodine, and B12 (especially on a vegetarian or vegan diet).

Your provider can help you choose the right prenatal for your needs.

Breakfast: veggie omelet, whole-grain toast, fresh berries, glass of milk or fortified plant milk.

Morning snack: Greek yogurt with blueberries and chopped walnuts.

Lunch: grilled chicken salad with mixed greens, quinoa, tomatoes, cucumber, olive oil vinaigrette.

Afternoon snack: apple slices with peanut or almond butter.

Dinner: baked salmon, brown rice, roasted broccoli, side salad.

Evening snack: cottage cheese with fresh fruit.

Can I start prenatals before I'm pregnant? Yes — many providers recommend it, especially one with folic acid.

Is coffee okay while trying to conceive? Moderate intake is generally acceptable for many people; recommendations vary — ask your provider.

Do I need supplements if I eat healthy? Some nutrients (like folic acid) are often recommended even with a balanced diet.

A preconception visit is a great chance to review medical history and current medications, update vaccinations, address chronic conditions, and ask about fertility and planning.

Perfection isn't the goal — small, consistent improvements make a meaningful difference over time.