Do you remember the excitement of those Flintstone vitamins? They tasted terrible, but we all lined up to get them from mom, every morning - anxious to see what color/character we would get for the day. Moms loved them too, it gave them peace of mind that they were giving us the nutrition that we needed to grow “big and strong”.

Maybe you are a little beyond taking those Flintstone vitamins every day, but as you start making plans to conceive, you want to be sure that you are getting exactly what you and your baby need to be healthy and strong. What we feed our bodies counts big time, and when you plan to get pregnant, you will want to make sure that your body is ready for the extra “work” it takes to produce your little miracle.

Check out these nutrients to make sure that you are getting just what you need to help you conceive and have a healthy little one:

1. Zinc

If you have low levels of zinc, it’s possible your reproductive system may not be working as it should, making it more difficult to get pregnant. Both mom and dad should make sure they get enough zinc. It’s recommended that the average woman get eight milligrams per day, and men eleven. You can find zinc in foods like oysters, beef, lamb, pumpkin seeds, yogurt, and green peas.  

2. Iron

During pregnancy, your body ramps up blood production, producing 50% more blood than it normally does.  Without the right amount of iron, you can easily suffer from anemia. The Centers for Disease Control and Prevention (CDC) recommends beginning a low-dose iron supplement before conceiving; most prenatal vitamins will get the job done. If you are hoping to meet your iron needs with food instead of supplements, you will want to stick to things like beef or chicken liver, raisins, kidney beans, and lima beans.   

3. Choline

This nutrient packs a big punch in how it can help you and baby stay healthy, but it’s a little hard to find, which means most of us aren’t getting the amount we should. Choline can help reduce your risk of miscarriage, reduce stress and anxiety levels in your baby, and support healthy brain development. If you are trying to conceive or you are already pregnant, you should aim to get 440 milligrams of choline in each day. You can find small amounts of choline in eggs, milk, broccoli, spinach, and almonds. A quality prenatal vitamin is your best bet in making sure to get enough.    

4. Folic Acid

It’s recommended that you get 400-600 micrograms of folic acid before, during, and after pregnancy. This is an important ingredient in the fight against birth defects and promotes healthy development of your baby's brain and spinal cord. Fill up your dinner plate with plenty of lentils, beef liver, and spinach, all great sources of folic acid.

5. Omega-3s

If you have ever had high cholesterol, you’ve heard how important Omega 3s are for heart health. During pregnancy, your risk for blood clots increases. Make sure that you are getting enough Omega-3s to help with the prevention of blood clots and blood pressure issues, and to promote healthy kidney function. When making your shopping list, add foods like salmon, oysters, flaxseeds, chia seeds, walnuts, and soybeans. 

6. Probiotics

Pregnancy can be rough on the digestive system and probiotics can keep a balance of the good bacteria your body needs. Most people know that yogurt is a great source for probiotics, but you can also get them from pickles, certain types of cheese, and sauerkraut.  

7. Calcium

Calcium promotes healthy bone growth for your baby, and helps keep your bones strong along with contributing to healthy heart muscles. Get your calcium in foods like fortified oatmeal, milk, cheddar cheese, kale, broccoli, cottage cheese, baked beans, almonds, and yogurt. Experts recommend that you get at least 1,000 milligrams of calcium each day during pregnancy.

It’s always a good idea to talk with your doctor about what supplements you should be taking, so don’t hesitate to call your doctor and make an appointment to discuss this and any other concerns you might have.