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Optimal Fertility Diet

Are you confused as to what constitutes an optimal diet to boost Fertility? Here are some basic dietary principles when you are trying to conceive a healthy baby.

First and foremost, if you are overweight, it is important to modify the dietary recommendations below to reduce total calorie intake, particularly sugar and refined carbs and sometimes total carbohydrate intake. For more weight loss information see our Weight Management page.

If you suffer from specific health conditions, like food allergies, IBS, coeliac or auto-immunity, your diet preferably should be personalised to optimise your health.

Ideally all food should be organically grown to reduce exposure to ‘xenooestrogens’, or ‘oestrogen imposters’ present in plastic,  and pestidices in conventionally grown produce. See the Environmental working group (EWG) list of the current “Dirty Dozen” – vegetables and fruit that have high levels of potentially endocrine disruptors (EDCs) and pesticides. If you can’t afford to eat completely organically, stick to the “EWG Clean 15” or wash carefully in vegetable wash (from health shop) or 2 teasp. bicarb soda in the washing water) before eating.

PROTEIN:

Aim for a palm sized portion of protein with each meal either as a:

a. Primary protein which contains all 8 essential amino acids (like meat, fish, eggs, and soy products) or

b. A combination of ‘secondary proteins’ within the same meal to get the full compliment of amino acids, especially if you are vegan or vegetarian.

This means mixing 2-3 of the following – (1) Nuts/seeds (2) Grains or (3) Legumes

Examples would be bean chile and rice, porridge with seeds mix or a bean curry with quinoa.

FATS:

These are important for healthy hormone production and aids satiety (feelings of fullness)

  1. Avoid Fried food: These increases oxidative stress and inflammation in the body. Stir fries are OK.
  2. Avoid margarine. 1 teasp. of organic butter daily is good for healthy cholesterol and hormones
  3. Use lots of cold pressed oils (this means heat has been minimised that helps preserve essential ingredients like Vitamin E). Flaxseed oils is great used in salad dressing (rich in omega 3/6) – store in the fridge. Extra virgin olive oil as a dressing and for stir fries/baking.
  4. Coconut oil is OK for baking, curries and stir fries

CARBOHYDRATES:

  1. Avoid sugar, artifical sweeteners, junk food and minimal alcohol (the odd red wine is acceptable). Stevia and xylitol is OK in small amounts if you really need the sweetness, but it’s better to wean off altogether.
  2. Stick to low GI carbohydrates – mostly non-starchy vegetables, legumes (like chickpeas, kidney beans and lentils); whole grains (like basmati or brown rice, quinoa, millet, amaranth) and up to 2 fruits daily.

DRINKS:

  1. Minimal coffee (it depletes essential minerals like magnesium) and up to 2 cups of naturally low caffeine (e.g. Madura) tea is OK
  2. Drink mainly filtered water or lightly sparkling mineral water with small bubbles
  3. Lots of herbal teas and dandelion root tea/coffee 9an excellent liver tonic)
  4. Occasional mainly veggie juices or diluted fresh fruit juices
  5. Cow’s milk can be quite allergenic and is oftentimes best avoided. There are plenty of calcium rich foods to compensate – calcium fortified coconut or almond milk; sardine/salmon; leafy greens and seeds/nuts. We can email you a “high calcium foods” list if you are concerned if email us on admin@adoh.com.au

OTHER TIPS:

  1. Add seeds to salads/breakfast, on fruit or over strifries to optimise minerals, fibre and healthy fats
  2. Fermented foods are beneficial to the good bacteria in our gut – try saurkraut, kefir, kimchi and small amounts of kombucha. See the article on this website “How to Support a healthy Microbiome” for more ideas
  3. Add lots of fresh herbs to your meals – in soups, casseroles, curries and soups, especially tumeric for it’s anti-inflammatory and anti-oxidant properties
  4. Minimal salt, and use Himilayan or Celtic sea salt in small amounts where needed.

If you need specific advice, our ‘Conception Connector’ Rebecca Screen is available on Tuesdays and Thursdays for a complimentary 15 minute Health Discovery Session in person, on the phone or via Skype to discuss your individual requirements, and how she can assist you to make the healthiest baby possible!

Call the clinic on 93310951 or book online.