If You’re Trying to Conceive and you’re not following a balanced, healthy diet, you might soon hit a roadblock. A Nutritionist has put together a list of Diet Tips to help make conceiving easier. Following these tips can increase your chances of becoming pregnant in no time!
What to Eat
When it comes to getting pregnant, diet is vital. Nutritionist and certified diabetes educator Leslie Bonci says that following a healthy diet will help control your blood sugar levels and improve your odds of becoming pregnant. “A balanced and nutritious diet helps regulate blood sugar levels and can help control weight,” she explains.
Here are some tips from Bonci on what to eat to help boost fertility:
– Eat plenty of fruits and vegetables: These foods are high in fibre, which is suitable for regulating blood sugar levels. They also contain vitamins and minerals that can help improve fertility.
– Avoid processed foods: Most processed foods are loaded with refined sugars, unhealthy fats, and additives that can damage the body’s insulin response, leading to infertility. Instead, try eating whole grains, lean protein sources such as fish or chicken, and plenty of fruits and vegetables.
– Drink plenty of water: Water helps keep our bodies hydrated and supports fertility by helping to flush out toxins.
What to Avoid
If you are trying to conceive, there are some things you should avoid to help improve your chances. Here are six diet tips from a nutritionist:
Avoid processed foods and foods high in sugar and saturated fat. These can interfere with fertility and increase the risk of pregnancy complications.
Eat plenty of fruits and vegetables every day. These contain nutrients that support fertility, including fibre, vitamins, minerals, and antioxidants.
Eat moderate amounts of protein each day. Protein is essential for the development of a healthy embryo and baby. Lean protein sources include chicken, fish, tofu, eggs, legumes, nuts, seeds, and pulses.
Avoid alcohol when trying to conceive since it can damage sperm quality and increase the risk of miscarriage or early pregnancy loss.
Make sure your calcium intake is adequate since it helps support fertility by aiding in the development of healthy pregnancies and babies’ bones and teeth. Calcium can be found in dairy products like milk or cheese as well as leafy greens like kale or broccoli。
6 Finally, keep stress levels under control since studies have shown that it can negatively impact fertility by increasing testosterone levels in men and decreasing ovulation in women。
Tips for Getting More Sleep
If you’re looking for ways to improve your sleep health, consider following these tips from a nutritionist:
Keep a regular bedtime and waketime routine. Bedtime should be at the same time every day, and waking up should happen at the same time every morning. This will help to create a natural rhythm for your body and encourage better sleep.
Make sure your bedroom is dark and cool. Temperatures in bedrooms below 68 degrees Fahrenheit can negatively impact your sleep quality. In addition, avoid noise in the bedroom as it can also disrupt sleep.
Eat foods that promote relaxation before bedtime. Some good choices include light snacks like fruits or nuts, chamomile tea, or lavender oil diffuser before bedtime. Avoid caffeine and alcohol, as they can make you more alert during the night.
Practice stress-free relaxation techniques, such as yoga or meditation, before bedtime. These activities can help reduce anxiety and promote better sleep habits overall.
Avoid screens in bed at all costs. Screens emit blue light, which can disrupt your sleep. This light is particularly disruptive in the early hours of the morning. If you must use a screen before bed, try to use an LED or LCD screen that emits less blue light.
Tips for Staying Active
There are many different ways to stay active and healthy while trying to conceive. Here are a few tips from a nutritionist:
Make sure you get enough fibre. Fibre is essential for your health and can help to keep your bowel movements regular, which is essential for fertility. Aim to eat around 25 grams of fibre each day.
Get moving! Exercise has been shown to improve fertility in both men and women. It’s even been shown to be more effective than some fertility treatments! If you still need to exercise, start doing 20 minutes of cardio or 40 minutes of moderate-intensity exercise five days a week.
Eat plenty of fruits and vegetables. These foods are full of vitamins, minerals, and antioxidants that can help improve your overall health and help boost your fertility. Aim for around five servings of fruits and vegetables per day.
Avoid processed foods as much as possible. These foods are high in sugar, unhealthy fats, and additives that can negatively impact your fertility. Instead, try to stick with whole foods that are nutritious and tasty!
Nutritionist’s Top Diet Tips for Pregnant Women
When it comes to your diet during pregnancy, there are a few things you should keep in mind. Here are some top tips from a nutritionist:
Eat plenty of fruits and vegetables. These foods are packed with nutrients and vitamins, which can help you maintain a healthy weight and improve your overall health during pregnancy. Include at least five servings of fruit and vegetables daily in your diet.
Avoid overeating sugar. Too much sugar can lead to increased cravings, weight gain, and even health problems like gestational diabetes. Stick to moderate amounts of sugar in your diet, and try to avoid sugary drinks, snacks, and desserts altogether.
Drink lots of water. It’s essential to stay hydrated throughout your pregnancy so that you don’t develop any health complications related to dehydration, like preeclampsia or gestational hypertension. Aim for about two litres of water each day.
Avoid unhealthy fats and eat more fibre-rich foods. Unhealthy fats can increase your risk for obesity, heart disease, stroke, type 2 diabetes, fertility issues, and other pregnancy complications.
Instead of relying on processed foods full of unhealthy fats, make sure to include plenty of high-quality sources of fibre in your diet, such as whole grains, legumes (beans), fruits and vegetables, nuts and seeds.
Conclusion
Congratulations on your pregnancy! It sounds like you have been working hard to get pregnant, and now you are one step closer to becoming a mom.
While there is no one-size-fits-all approach to prenatal nutrition, following some guidelines from a registered dietitian can help ensure that you get all the nutrients your body needs to grow a healthy baby.
Here are a few diet tips that will help make getting pregnant as easy and healthy as possible for both you and your child:
1) Include plenty of fruits and vegetables in your diet every day. These foods provide essential vitamins, minerals, antioxidants, and other nutrients that can help support fetal development.
2) Make sure to eat grains in moderation – they are high in carbs but also contain essential fibre, which can promote regularity during menstruation. Try to choose whole grain bread, cereals, pasta, rice, or quinoa over processed versions.
3) Aim for moderate amounts of protein daily – this helps with muscle development during pregnancy and maintaining lean tissue afterwards. Good sources of protein include eggs, poultry (chicken breasts, thighs), fish (salmon, tuna), legumes (black beans, chickpeas), low fatty dairy products like yoghurt or calcium-enriched tofu).
If you’re finding it challenging to meet your daily protein goals without adding extra calories elsewhere, consider using vegetarian proteins such as seitan or tempeh.
