You probably already
know that you should make adjustments to your diet when you become
pregnant. What you may not realize is that you will reap even greater
benefits if you start eating for two before you even conceive. Making
healthy eating choices can optimize your fertility and get your
baby-to-be on the right track to proper development, according to
BabyCenter.
Whole Grains
A risk of eating too many refined grains, such as white rice, is that they convert quickly into blood sugar
and can cause your body to produce high levels of insulin. Having
consistently high levels of insulin may inhibit ovulation. In an
eight-year study published in the 2007 issue of "Human Reproduction,"
women who ate high levels of "fast" carbohydrates were 92 percent more
likely to struggle with infertility than women who ate "slower" carbs
such as whole grains. The U.S. Department of Agriculture recommends
getting at least six 1 oz. servings of grains per day. Make at least 50
percent of them whole grains such as brown rice, quinoa and oatmeal, but
aim for more.
Bright Fruits and Vegetables
Fruits and vegetables provide your body with a host of vitamins and minerals. They also contain antioxidants
and phytochemicals, which are micronutrients that can ward off harmful
molecules and free radicals that may do damage to your ova and
reproductive organs, according to BabyCenter. Set a goal to eat about 3
cups of vegetables and 2 cups of fruit per day, and emphasize brightly
colored varieties such as blueberries, kale and orange bell peppers.
Generally, the brighter the fruit or vegetable's color, the more
nutrients it contains.
Whole Fat Dairy
According
to same 2007 study, women who tend to eat low-fat dairy products are
more likely to have trouble getting pregnant and vice versa. The authors
conjecture that full-fat dairy products may help because they contain
the female hormones progesterone and estrogen, which balance out the
effects of the male hormone
androgens that are also in dairy products. Conversely, skim dairy
products may cause harm because they have had those female hormones
removed and are left with the male hormones; this imbalance could cause
impaired ovulation. Since consuming large quantities of full-fat dairy
can increase your risk of weight gain and heart disease, cut back on
other sources of saturated fat -- such as red meat -- and make other
sacrifices to maintain the same caloric intake.
Supplementation
Even
if you carefully monitor your diet, you should take a prenatal vitamin
to ensure that you're getting the right amount of nutrients, such as
folic acid, to increase your chances of conceiving, recommends
BabyCenter. If you are a vegetarian or follow another special diet plan,
ask your doctor to recommend a supplement that can help fill in the
nutrient gaps. For instance, he may recommend that you take a vitamin
B-12 and vitamin D supplement if you're a vegetarian.
Limits
Although
an occasional cup of coffee or glass of wine isn't likely to reduce
your chances of getting pregnant, some research suggests a small link
between fertility problems and overconsumption of alcohol and caffeine.
Play it safe and avoid consuming more than 300 mg of caffeine a day or
drinking more than about one serving of alcohol per day. Your doctor may
recommend that you completely eliminate both from your diet if you're
already experiencing fertility issues. Also, limit your intake of trans
fats to less than 1 percent of your diet. Trans fats from foods such as
animal products, doughnuts and many commercial snack foods may impair
your fertility by causing metabolic disturbances that can impede
ovulation, according to the 2007 study in "Human Reproduction."
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