HEALTHY EATING
While many factors that affect fertility are beyond your control, lifestyle habits are something you can change for the better when trying to conceive.
Eating a nutritious diet and maintaining a healthy weight put your body in the right condition for reproduction. Choosing a quality diet is an essential part of the process.
What to eat
There are still gaps in our understanding of the best diet to promote fertility. However, we do know a healthy diet is beneficial in all stages of life. Here are some general guidelines that have been shown to support fertility:
*Choose healthy fats.These include monounsaturated and omega 3 fats. Olive oil, avocados, fatty fish, nuts, and seeds are good sources of these fats.
*Up your plant intake.Fruits, vegetables, whole grains, beans, legumes, and nuts and seeds should feature heavily in your diet.
*Women should consume foods high in iron.Plant sources of iron include beans, lentils, leafy greens, fortified cereals, and whole grains. For better absorption, include vitamin C-rich foods such as citrus, berries, and peppers.
*Women should take a daily prenatal multivitamin.It should include 400 micrograms of folic acid.
What to avoid
The eating pattern considered beneficial for fertility also includes foods to limit when trying to conceive.
*Trans fats.These less healthy fats are found in some processed foods. Choosing a whole food diet will naturally eliminate many unhealthy trans fats.
*Less animal protein.Small quantities of beef, chicken, pork, and fish are OK, but most people benefit from cutting back, especially red meat.
*Junk food.Processed foods high in sugar, salt, and fat don’t support reproductive health.
*Overeating.Men or women who are overweight or obese may benefit from gradual, healthy weight loss to boost fertility.
*Fad diets.Avoid following fads as these diets are often imbalanced or can lead to rapid, unhealthy weight loss which may interfere with fertility.
© American Institute for Preventive Medicine
