Eliminate trans-fats found in junk foods and use unsaturated vegetable oils like canola and olive oil. Include vegetable protein in your diet, choose good carbs like oatmeal and beans and consume a glass of whole milk or full-fat yogurt everyday. Increase iron intake, drink sufficient water, avoid soda or alcohol, aim for a healthy body weight and exercise for 30 mins daily.
Drs. Jorge Chavarro and Walter Willett of the Harvard School of Public Health created a diet plan based on a study,1 which showed that tweaking aspects of your diet can increase ovulation and your chances of getting pregnant. This diet can help boost fertility in women suffering from conditions like poly-cystic ovarian syndrome, ovulation disorders, damaged fallopian tubes and immune system disorders.
[Read more: The Fertility Diet]
Diet Tips To Improve Fertility
- Completely eliminate trans-fats found in junk foods like biscuits, cookies and crackers. In June 2015, the FDA called for a ban on artery-clogging fats.
- Consume unsaturated vegetable oils like olive or canola oil.
- Include vegetable proteins in your diet, reducing animal protein.
- Choose whole grains and healthy carbs. Good carbs include oatmeal, beans and vegetables. Whereas, bad carbs include white bread, pasta, cakes and candy.
- Add a glass of whole milk or full-fat yogurt to your daily routine instead of choosing skim milk or no-fat dairy products. According to the Nurses’ Health Study, 1 or 2 servings of whole fat dairy improved fertility.
- Consume a multivitamin which contains folic acid or other B vitamins. Extra folate can reduce chances of miscarriage.
- Iron intake is essential to maintain fertility. Get a prenatal vitamin that contains atleast 400 micrograms of folic acid and 40 milligrams iron.
- Drink sufficient water everyday to promote ovulatory function and completely eliminate soda or soft drinks from your diet.
- Although alcohol may not have a major effect on fertility, it is advisable to abstain from it.
- Aim for a body weight within the fertility zone and ensure you add exercise to your daily routine. Walk to work or from the store, take the escalator or just indulge in any form of physical activity.
Although this diet is aimed at improving fertility, it can also facilitate weight loss if followed the right way. Get into the habit of grocery planning, and try sticking to the diet as much as you can. This diet out-ranked most fertility diets proving to be the most healthy and effective diet plan.
References [ + ]
|1.||↑||Chavarro, Jorge, Walter Willett, and Patrick Skerrett. The Fertility Diet: Groundbreaking research reveals natural ways to boost ovulation and improve your chances of getting pregnant. McGraw Hill Professional, 2009.|