Read below for the Do’s and Don’ts of a well-balanced diet that lays the foundation for healthy pregnancy according to “The Fertility Diet” – a Harvard study on fertility food.
Whether you’re taking your first steps to try to conceive or have been trying for years, you may need to re-evaluate your diet in order to ensure that you are taking advantage of every opportunity to increase your chances for fertility. Many people don’t know where to start or have the wrong information about dieting while trying to get pregnant.
Drink plenty of water.
Doctors recommend that you drink at least eight – 8 oz. glasses of water a day. That’s half a gallon or approximately two liters.
Increase your intake of vegetables that are rich in iron and protein.
Foods like beans, broccoli, cauliflower, brussels sprouts, spinach, asparagus, lima beans, kale, and corn are all excellent sources of iron and protein. “The Fertility Diet” even suggests decreasing the consumption of animal protein – specifically red meat like beef, veal, and pork.
Choose whole grain carbohydrates.
Whole grain carbs like oats, brown rice, barley, corn, rye, and quinoa all increase fiber and slow down the effects on blood sugar and insulin resulting in a low glycemic index. These “slow carbs” allow you to maintain a steady stream of energy and decreases the chances of the diseases that are harmful to pregnancy.
Prenatal multivitamins that contain folic acid, vitamin B12, and omega-3 fatty acids have links to positive effects on fertility.
Fish is ok!
While there have been concerns about consuming fish in the past, “the FDA now recommends eating 8 to 12 ounces of fish low in mercury per week.” Cooked fish like salmon, tilapia, cod, and catfish are all low in mercury and provide a good source of protein and omega-3 fatty acids which promote fertility.
Don’t believe the fertility food myths.
Eating pineapples, oysters, ginseng, or other so-called “fertility foods” don’t increase your chances of getting pregnant. The only thing you need to eat is a diet based off proven medical research that provides you with the essential fruits, grains, vegetables, protein, and dairy.
Coffee and Alcohol.
While coffee, tea, and alcohol are okay in moderation, be sure to avoid sugary sodas as they appear to stimulate ovulatory infertility.
Avoid Trans Fats.
The artery-clogging fats found in many commercially prepared products such as fast-foods, frozen meals, cookies, cakes, etc. reduce your chances for pregnancy. Instead, opt for fats found in vegetable oils, salmon, nuts, and seeds.
There is a plethora of research showing that smoking decreases your chance of pregnancy. So, breaking that bad habit is pretty important if you are trying to conceive a child.
- Maintain a healthy weight by exercising daily – even if it’s just a quick walk.
- Get enough rest.
- Consult your doctor for more information about what is right for you.
What are your favorite meals that follow “The Fertility Diet”? Share your recipes below!
- “The Fertility Diet: Groundbreaking Research Reveals Natural Ways to Boost Ovulation and Improve Your Chances of Getting Pregnant” by Dr. Jorge E. Chavarro, Dr. Walter C. Willett, and Patrick J. Skerrett