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Monday Q&A video 8. What’s a Fertility Diet?

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What is a Fertility Diet and Why Do We Need It?


The benefits of a fertility diet, what you can eat, and what you should cut back on

Hi friends, Happy New Year! I’m Sonia and I’m a fertility coach with Fertilligence.

And today is Q&A Mondays, our 1​ of 2021!

As you know, in these series, I am answering YOUR questions about all things fertility — everything from lifestyle hacks to boost fertility to handling things when pregnancy DOESN’T happen so fast.

If you have questions, be sure to post your questions in the comments below, and I’ll answer as many as I can in future videos.

So, onto today’s question: What are your tips for a fertility diet?

This is a very relevant question right now: with the New Year, lots of us have our best intentions to get healthier and eat better. So, what is a fertility diet and why do we need it?

Proper nutrition is critical to our health in so many ways. Our bodies need the proper amount of certain vitamins and minerals to effectively perform their processes, as well as maintain proper cellular and organ health. This, of course, includes the organs and processes associated with reproduction, so it is not surprising that the nutrients we consume can impact fertility, both for women and men.

A healthy diet can have a beneficial effect on fertility. In particular, research suggests that a Mediterranean-style diet, rich in plant foods and seafood, may help to enhance fertility in women and improve testosterone levels and semen quality in men. This type of dietary pattern is loaded with nutrients, including vitamins, antioxidants, fiber, and healthy fats, that help to support and promote fertility.

Following a healthy diet also helps to promote a healthy body weight. We know from research that women and men who are in a healthy body weight range have a better chance of getting and staying pregnant than those who are overweight.

Generally speaking, fertility diets include:

  • Lots of vegetables and fruits with as many different colors as possible. This is what we call “eating the rainbow” and it should account for at least 1⁄2 of your plate.
  • Some whole grains and starchy vegetables: that should account for about 1⁄4 of your plate
  • Lean proteins, which should also be 1⁄4 of your plate. In this category, you have wild-caught fish and seafood, legumes, organic poultry and eggs and dairy.
  • And last but not least, a good amount of healthy fats, including avocados, olives, plant-based oils, nuts and seeds.

As general guidelines, we advise you to limit:

  • Refined carbohydrates: white bread, white pasta, white rice, white flour, breakfast cereal, other packaged snack foods
  • Sugar: candy, chocolate, baked goods (especially commercially prepared), and sugar-sweetened beverages
  • Saturated fat: red meat, poultry skin, fried foods
  • Processed meats: hot dogs, sausages, bacon, ham, etc.

So these are the generic guidelines but every person is unique and what applies to you might not be what applies to someone else. This is why, when you login to Fertilligence, we ask you all those health and wellness related questions, so we can provide you with personalized meal plans and recipes, vetted articles, nutrition classes, food logging and other tools that can integrate into your daily routines.

So now that we’re starting a new year, it’s a great opportunity to fill up our fridge and pantry with colorful, healthy, nutritious foods… and start fresh! Do your best without obsessing and remember, when you fall off track, you don’t punish yourself. You just continue doing your best at your next meal and you take it easy on yourself!

If you have specific nutrition questions or wonder how you can incorporate these guidelines into your life, feel free to book a consultation with me via the Fertilligence app.

So this is my answer to today’s question. Now I’d love to hear back from you guys: what does your diet look like? What are your favorite foods to boost your fertility? Please share so we can all learn from each other!

I’ll see you next Monday! Remember: write your questions in the comments below and I’ll answer as many as I can.

Have a wonderful week, bye!

Be Fertilligent

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Date: Jan 4, 2021

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