What to eat before conception — pre-conception nutrition

Pre-conception nutrition is one of the most underinvested areas of reproductive health. The nutritional environment in the months before conception directly influences egg quality, sperm quality, hormonal balance, and the uterine environment that supports implantation. Key nutrients include folate (ideally started three months before conception to reduce neural tube defect risk), iron, zinc, vitamin D, omega-3 fatty acids, and CoQ10 for mitochondrial support in egg quality.

A pre-conception dietitian audits your current nutritional status — often through targeted lab testing — and builds a supplementation and food protocol to optimize your nutritional foundation before conception.

What to eat during pregnancy — trimester by trimester

Nutritional needs change significantly across the three trimesters of pregnancy, and a one-size-fits-all prenatal diet misses the specificity that optimizes outcomes.

In the first trimester, nausea and food aversions often dominate — small, frequent, bland meals are typically better tolerated. Folate, B6 (which reduces nausea), and iron are the most critical nutrients.

In the second trimester, appetite typically recovers and caloric needs increase by approximately 340 calories per day. Protein, calcium, and DHA — an omega-3 fatty acid critical for fetal brain development — become priorities.

In the third trimester, caloric needs increase further (approximately 450 additional calories per day), iron needs rise significantly with increased blood volume, and many women find that smaller, more frequent, nutrient-dense meals are essential due to physical discomfort eating large portions.

Square Fare updates meal plans as trimester needs evolve — matching calorie and nutrient targets to each stage of pregnancy.

Gestational diabetes — what to eat

Gestational diabetes affects approximately 10% of pregnancies and requires careful carbohydrate management to maintain blood sugar within safe ranges for both mother and baby. The nutritional approach prioritizes lower-glycemic carbohydrates, adequate protein and fat to moderate blood sugar response, consistent meal timing, and avoidance of sugar-sweetened foods and beverages.

A registered dietitian specializing in gestational diabetes builds a carbohydrate budget and meal timing strategy based on your specific blood glucose monitoring results. Square Fare can prepare meals to exact carbohydrate targets, making gestational diabetes management significantly more manageable during a period when the cognitive load of pregnancy is already high.

Postpartum nutrition and recovery

The postpartum period is one of the most nutritionally demanding and most neglected stages of a woman's life. Recovery from delivery, hormonal rebalancing, sleep deprivation, and — for breastfeeding mothers — the caloric demands of milk production (approximately 500 additional calories per day) all occur simultaneously. For a new mother who is exhausted and has a newborn to care for, cooking nutritionally complete meals consistently is enormously difficult. Square Fare provides personalized postpartum meals — ready in two minutes, built to the nutritional specifications of the client's dietitian — so recovery nutrition actually happens.

Frequently asked questions:

When should I start working with a prenatal dietitian?

Ideally before conception — pre-conception nutrition in the three to six months before trying to conceive can meaningfully improve fertility and early pregnancy outcomes. Many women start in the first trimester and continue through the postpartum period.

Does nutrition really affect fertility?

Yes — significantly. Nutritional status influences ovulation, egg quality, hormonal balance, sperm quality, and the implantation environment. For conditions like PCOS, which affects approximately 1 in 10 women of reproductive age, nutrition is a primary therapeutic intervention.

Is Square Fare safe during pregnancy?

Square Fare prepares fresh meals from scratch using high-quality ingredients — no added sugar, minimal sodium, cooked in olive oil only. For prenatal clients, meals are prepared to the specific nutritional specifications provided by their dietitian. We always recommend working with your healthcare provider regarding your specific prenatal nutritional needs.

Can Square Fare help with nausea in the first trimester?

Many first trimester clients find that having small, simply prepared, easy-to-digest meals available without having to cook is enormously helpful. Your prenatal dietitian can specify preparation preferences and foods most likely to be tolerated during this stage.