Ready to Form a Bundle of Joy? Let's Talk Food and Fertility!
Hey everyone!
Let me just start by saying “I am not trying to conceive anytime soon” haha! However, this particular area of nutrition has always been one that has sparked my interest and, quite frankly, it is the one I am most passionate about! If you have been following me for a while and read through my very first blog, you would know that I worked as a Nutrition Educator with the WIC program for 3 years and absolutely loved it!
Since I do want to have children of my own one day and thoroughly enjoy all things nutrition, my investment in quality food selection as it pertains to fertility has always been top priority! It blows my mind how a woman’s intuition immediately kicks in when she becomes pregnant. There is a lot of misinformation on the internet that can be tricky. What articles should I believe? Should I trust the keyboard warriors that claim to know everything? Not to mention, the previously-pregnant women in your life who have different beliefs about health and pregnancy. With all of those things in mind, I decided to take matters into my own hands. I am going to provide you with information that you can trust and safe suggestions to consider prior to planning for a pregnancy.
WHEN SHOULD I CHANGE MY DIET TO PREPARE FOR PREGNANCY?
Alright, let’s dive into talking about what to eat to get pregnant. First – time frame. No time is too early to start preparing and building up great nutrient stores; however, approximately 3 months prior to trying to conceive is an ideal place to start!
Through my research the most common thing I found was making sure you maintain a healthy body weight. With social media today it is easy to fall into the trap of either being as thin as possible or having a nice round rump, thick thighs, and a flat tummy. However, with the uprising of the Health at Every Size (HAES) movement and the obesity pandemic happening everywhere in this country, it is so easy to fall on either extreme of the weight spectrum. According to Caroline Kaufman, MS, RDN in her article Foods That Can Affect Fertility, nearly one-third of infertility cases are due to extremes in weight, whether that be over- or under-weight, (BMI below 18.5 or above 24.9, respectively). Extreme exercise or restriction of nutritional intake can be attributed to the risk of infertility. Additionally, depression, anxiety, and stress can have a negative effect on fertility (Panth, et al, 2018).
So how do you find your own healthy set point?
Honestly, you should eat healthy! But, what exactly does that mean?
Eating healthy looks different for everyone. A known fact is that eating fruits, vegetables and drinking lots of water is good starting point! You may be asking yourself, “what vitamins and minerals should I include in my overall diet if I am looking to have a sweet bundle of joy anytime soon?”
According to the same article by Kaufman a “Fertility Diet”, looks a lot like something we should all be striving for. Less fried foods and animal products, less processed sugar, decrease alcohol consumption, more fiber and healthy fats (like avocado, olive oils, and nuts). Aiming for more plant-based products, especially those rich in iron, taking a daily multi- or prenatal vitamin, and opting for whole-fat dairy products instead of opting for the fat-free stuff are also tips found on her list.
One misconception I found very interesting is the need to cut out table salt. Nowadays, all the rage is found in those little bottles of pink Himalayan sea salt. Did you know that it actually lacks the iodine found in regular table salt? Plus, regular table salt is more affordable…so, no more Pink Himalayan Salt for me! The thyroid gland uses iodine to make thyroid hormones. These signals are so important in bodily functions like growth and development. A lack in this nutrient has been linked to brain damage in infants and newborns that is totally preventable.
“Iodine deficiency in pregnancy is a worldwide problem and has become a global public health concern since it is identified as the leading cause of preventable brain damage in newborns and infants due to inadequate intake by mothers and infants. Major international efforts are being made to help reduce the problem, mainly through the use of iodized salt and supplements. “ (Zelman, 2019).
“But Kayla, every doctor has been telling me to reduce my salt consumption!”
Listen, I hear you loud and clear! I’m not saying you should start dumping salt on everything. Here is a helpful chart to understand just how much iodine you need in a day, and how much iodine is in ¼ teaspoon of salt.
Iodine Requirements
Ages 1-8: 90 micrograms
Ages 9-13: 120 micrograms
Ages 14+: 150 micrograms
Women who are pregnant: 220 micrograms
Women who are lactating: 290 micrograms
1/4 teaspoon salt of iodized salt = 100 micrograms Iodine (Zelman, 2019).
Iodine can easily be obtained by consuming iodized table salt, seafood, saltwater fish, dairy products, and breast milk for breastfed newborns and infants, among other various food items.
PRE-CONCEPTION NUTRITION RECOMMENDATIONS
Per usual, I recommend that you continue eating the foods that you already know make you feel your best and are nutrient-dense. You do not need to make a drastic shift in your diet right now!
INCREASE INTAKE OF B12, OMEGA-3 FATTY ACIDS, AND FOLATE
A recent review of previous studies related to fertility and nutrition from Harvard was published in 2019 and it found that Vitamin B12, Omega-3 fatty acids, folate/folic acid positively impacted fertility and showed an overall benefit from healthy, nutrient-dense diets.
Food sources for B12: beef, liver, chicken, fish, eggs, low fat milk, yogurt, cheese, and nutritional yeast
Food sources for Omega-3 fatty acids: salmon, sardines, mackerel, walnuts, flaxseeds, chia seeds, and plant oils (canola, flaxseed, and soybean oil)
Top food sources for folate: green leafy vegetables, fortified breakfast cereals, chickpeas, kidney beans
So, as you can see–when it comes to baby making, food and fertility can be simple and doesn’t have to be a laundry list of rules. Eat your fruits and veggies, salt your food, and make an effort to maintain a weight that is within or as close to the “normal” BMI as possible (18.5-24.9 BMI). While babies aren’t in the plans for my immediate future, they will be later on down the road and I plan to keep my body optimally fueled for the baby-makin’ that is to come…..LATER! lol
If this article resonated with you please share with anyone who you feel needs it. Also, if you are interested in learning more about preparing your body for pregnancy click here!
XO, Kayla
References:
Kaufman, C. (2017, January 30). Foods That Can Affect Fertility.
Nutrition Care Manual. Retrieved from https://www.nutritioncaremanual.org/topic.cfm?ncm_category_id=1&lv1=5522&lv2=19589&lv3=268528&ncm_toc_id=268528&ncm_heading=Nutrition Care
Panth, N., Gavarkovs, A., Tamez, M., & Mattei, J. (2018). The Influence of Diet on Fertility and the Implications for Public Health Nutrition in the United States. Frontiers in public health, 6, 211. doi:10.3389/fpubh.2018.00211
Zelman, K. (2019, July 31). Iodine a Critically Important Nutrient.