Preparing for pregnancy is about more than just taking a prenatal vitamin — it’s about building a clean, nutrient-rich foundation for new life. Before conceiving, my husband and I wanted to deeply nourish our bodies, balance our hormones, and reduce everyday toxins that could interfere with fertility, sperm health, and fetal development.
Here are the 10 things we’re doing for our preconception prep diet — intentionally, naturally, and as toxin-free as possible.
1. No Canned Foods — Avoiding “Forever Chemicals”
Most cans are lined with plastics containing PFAS (per- and polyfluoroalkyl substances) — known as forever chemicals because they don’t break down in the body. These are linked to hormone disruption, infertility, and developmental problems in babies.
Even “BPA-free” cans can contain similar compounds. Instead, we’re choosing:
Fresh, whole fruits and vegetables
Dried beans cooked from scratch
Soups and sauces in glass jars or homemade
Avoiding canned food is one of the simplest ways to limit chemical exposure before pregnancy for both partners.
2. Limiting Plastic and Aluminum Wherever Possible
Plastics and aluminum cans can leach hormone-disrupting chemicals like BPA, BPS, phthalates, and aluminum residues, especially when in contact with acidic or fatty foods and drinks. These compounds mimic estrogen and can interfere with fertility and hormone balance in both men and women.
To reduce daily exposure, we’re:
Choosing foods packaged in glass, paper, or metal instead of plastic
No aluminum cans for drinks — only glass bottles
Using a plastic-free coffee maker and tea setup (as I shared in my blog post on microplastics in coffee makers)
Swapping out single-use water bottles for plastic-free, reusable glass bottles like this one
Replacing plastic wrap with reusable, toxin-free alternatives like this beeswax wrap set
Storing leftovers in glass containers like these or stainless steel containers like these
Never heating food in plastic
It’s nearly impossible to eliminate plastic and metal exposure completely, but minimizing contact — especially around food and drink — can make a meaningful difference for reproductive health.
3. No Seed Oils — Protecting Hormones and Reducing Inflammation
Industrial seed oils like canola, soybean, corn, sunflower, safflower, and grapeseed oils are highly processed and high in omega-6 fats, which can trigger inflammation and oxidative stress.
They’re often extracted with chemical solvents (like hexane) and oxidize easily when heated — producing toxic byproducts harmful to cells, DNA, and sperm quality.
We’ve swapped them out for traditional, stable fats:
Extra-virgin olive oil for salads and drizzling
Avocado oil for light cooking
Grass-fed butter, ghee, and tallow for high-heat cooking
Coconut oil for baking
These nourishing fats support hormone production, sperm quality, brain development, and healthy pregnancy outcomes.
4. Whole, Organic Foods Whenever Possible
We focus on fresh, organic, and unprocessed foods — fruits, vegetables, meats, and grains in their natural state. Pesticides and additives can act as endocrine disruptors, affecting fertility, sperm health, and fetal development.
Eating local, seasonal produce ensures higher nutrient density and less packaging waste.
5. Prioritize Pasture-Raised Meats, Eggs, and Dairy
Whenever possible, we choose pasture-raised, grass-fed, organic meats and dairy. These are richer in key nutrients like:
Omega-3s for brain and eye development
Vitamins A, D, E, and K2 for immunity and bone health
Choline and B vitamins for brain, spinal cord, and sperm health
Eggs are a fertility and preconcepetion superfood for everyone — packed with choline, folate, and healthy fats.
6. Focus on Nutrient-Dense “Fertility Superfoods”
To build nutrient stores before conception, we prioritize:
Egg yolks — for choline, folate, and vitamin A
Grass-fed liver — for iron, B12, and folate
Wild salmon and sardines — for DHA, iodine, and sperm health
Leafy greens and avocados — for folate and magnesium
Bone broth — for collagen and minerals
Fermented foods — for gut health and immunity
These foods give our bodies everything they need to support conception and early fetal development.
7. Eat Traditional Fats — Not “Low-Fat” Foods
Healthy fats are the building blocks of hormones and critical for nutrient absorption. Low-fat diets can reduce fertility and deplete fat-soluble vitamins (A, D, E, K).
We include plenty of:
Grass-fed butter and ghee
Whole-milk dairy
Avocado and olive oil
Fatty fish
Pasture-raised animal fats
These support stable hormones, steady energy, and optimal nutrient delivery for both partners.
8. Choose Safe, Fresh Seafood for Omega-3s and Iodine
We include low-mercury, wild-caught fish 2–3 times per week, such as:
Wild salmon
Sardines
Anchovies
Herring
These provide omega-3s for baby’s brain development and iodine for thyroid function — and support sperm health and hormone balance in men.
9. Support Digestion and Nutrient Absorption
Even the most nutrient-dense diet won’t help if the body can’t absorb nutrients. To support digestion and gut health, we:
Soak or sprout grains and legumes
Eat probiotic-rich foods like kefir, yogurt, and sauerkraut
Use unrefined sea salt instead of table salt — we choose microplastic- and heavy metal-free, third-party tested salt like this option
Eat slowly and mindfully to enhance digestion
Healthy digestion ensures that both partners can access every nutrient from the foods they eat.
10. Micronutrients That Matter Most
Key micronutrients for preconception and pregnancy include:
Folate — Liver, leafy greens, avocado → Prevents neural tube defects
Choline — Egg yolks, liver, salmon → Supports brain, spinal cord, and sperm development
Iron — Grass-fed beef, liver → Builds blood volume and prevents anemia
Zinc — Oysters, beef, pumpkin seeds → Boosts fertility, immune strength, and sperm quality
Vitamin A — Liver, butter, yolks → Supports growth and vision
Vitamin D — Sunlight, salmon, eggs → Balances hormones and strengthens bones
Vitamin K2 — Grass-fed dairy, egg yolks → Aids bone and dental formation
Iodine — Seaweed, wild fish → Supports thyroid, fetal brain development, and sperm health
We aim to meet these through real food first — then support with a high-quality, food-based prenatal supplement if needed.
Final Thoughts
Prepping for pregnancy isn’t about perfection — it’s about intention. By minimizing plastic and aluminum exposure, avoiding seed oils, skipping canned foods, and focusing on nutrient-rich whole foods, we’re creating the cleanest, most nourishing foundation possible for new life.
Food is information for our bodies and our babies. We’re choosing real, vibrant foods — free of toxins and full of life — to send the right message from the very beginning. Follow along in our preconception prep diet through Instagram and let me know if you are joining us on this journey!