Have you ever heard the old wives’ tales about eating certain foods for fertility? “Planting parsley will help you become pregnant.” “Eating honey with cinnamon will help with fertility.” What else have you heard? Well, we’re not old wives over here (ok…maybe I am, just a little), but we have some tips for a Fertility diet plan. Read on to learn more!
What Prevents Pregnancy?
There are many things that prevent pregnancy. The way you eat (your “diet”), your weight, habits, and health are pivotal issues. These can all keep you from having the family you desire.
If you’re eating fast food, going out all the time, and/or drinking a lot of alcohol, chances are you’re not healthy enough to conceive. If your body is lacking the nutrients it needs, it can keep you from ovulating.
If you are overweight (BMI of 25 to 30…over 30 is considered Obese), it can prevent you from ovulating. Studies have shown that a weight loss of just 5%, can get you back on track for conception.
Likewise, if you are underweight (less than 18.5 BMI), it can cause missed periods, irregular periods, and it can stop ovulation altogether. Try to gain weight and get your cycle back on track before attempting to get pregnant.
Smoking, drinking, and recreational drug use are all counter-intuitive to producing a baby. If you have any of these habits, get help to quit them before you start trying to conceive.
Before you try to have a baby, evaluate your diet, lifestyle, and stress levels. Start taking prenatal vitamins, folic acid, and iron. Folic acid is especially important to start taking before you get pregnant.
Folic Acid helps prevent neural tube defects, and the neural tube forms in the first 3-4 weeks of pregnancy. Most women don’t know they’re pregnant until week 11-12, after they miss their period.
How to Choose a Fertility Diet Plan
While there is a Fertility Diet Plan out there on the market today, eating for fertility is not that difficult. (If you’re interested in reading the Fertility Diet book, you can get it on Amazon for about $20).
It all starts with changing bad eating habits and adopting healthy habits. There are foods you can swap out of your diet and replace with better. First of all, saturated fat has to go.
Saturated fat is found in animal products such as meat, whole-fat milk, and butter. You can also find saturated fat in coconut and palm oils, so be wary of those. Swap out the saturated fat with unsaturated fats (heart-healthy fats).
Heart-healthy fats include avocado, olive oil, canola oil, nuts, and seeds. Use these instead of the other high fat oils and you’ll see a difference right away. Next on the change list is protein.
Proteins are the building blocks for many of the body’s systems, including muscles. The average American consumes entirely too much protein.
Unbeknownst to some, whatever you consume in excess of what your body needs turns into stored fat on the body. It doesn’t matter if it’s fat, carbohydrates, or protein, it all ends up in the same place in the end: Your belly, butt, and thighs.
The average healthy adult requires 0.8 grams (g) of protein per kilogram (kg) of body weight (1 lb=2.2kg). In pregnancy, in the first trimester (pre-16 weeks) you will need 1.2g per kg. For the second trimester until around week 36, you need around 1g per kg, and for the last 4 weeks, the recommendation is 1.52g per kg.
Doing the Math
To put that in easier terms, if you weigh 150lbs pre-pregnancy you will need about 55 g protein per day. Let’s say you gain 5 lbs in the first 16 weeks of pregnancy, you will need 85g protein each day.
If you gain the recommended 25 lbs during pregnancy, you’ll be around 170 by week 36 and you will need 117g protein each day.
One ounce of protein, which is one slice of lunch meat, one slice of cheese, ¾ cup of cottage cheese, or 1 egg, is equal to 7g protein.
For a guide on how much to eat, check out the Exchange Lists for Meal Planning from the National Institutes for Health. Now, let’s look at carbs.
One of the biggest changes to make is the carbohydrate change. This involves removing white foods from your life. Get rid of refined sugar, white rice, white bread.
Replace sugar with natural sweeteners like Stevia or honey. Choose whole grain breads and brown rice. Make sure you’re getting all those grains for the extra fiber.
Swap your sugary sodas and drinks with fruit-infused water and herbal teas. Get rid of most of that candy (keep some for your sanity—dark chocolate is actually good for you in moderation).
Fruits and Vegetables
Add plenty of fresh fruits and vegetables to your diet! They are packed with vitamins, minerals, and phytochemicals that get your body running in tip-top shape!
Not to mention, they have insoluble fiber that helps move things along in your digestive system. There is not really a limit on vegetables each day, but try to eat 3-4 servings of fresh fruit.
The Bottom Line
If you change your diet and focus on healthy eating, using more vegetables and plant-based products in your diet, it may change your fertility outcome. Get your body ready to be the shelter for your growing baby.
Also, to give yourself a big boost in the reproductive department, check out Bioterra Herbs’ Female Fertility supplement. Packed with herbs from Traditional Chinese Medicine, it is known to help with irregular periods, PMS, and fertility issues.
Click the image below for a link to purchase the product from CVS Pharmacy!