If you are post 30 and trying to conceive, you will know how important it is to look after your body and focus on good nutrition. I try to nourish my body with good whole foods as often as I can to make it a baby friendly oven for when the time comes! I came across a great online article about a Dr Jeffrey Russell who created an IVF diet that has made such a difference in egg quality amongst his IVF patients. NB: This information is beneficial to everyone, including those trying to conceive naturally.
He explains that your ‘eggs and embryos’ are not going to do well in a high-glucose (i.e. sugar) environment. By lowering carbs and increasing protein, you can drastically improve your egg quality which will lead to better results.
The diet recommendation is that protein is more than 25% of your daily diet and carbs should be no more than 40%. Fats would make up the remaining portion.
In the study, when protein intake was more than 25% of the diet and carbohydrate intake was less than 40%, the clinical pregnancy rate shot up to 80%.
If you like to snack on fruit or other carby snacks in the evenings, make sure you fill up on protein for breakfast and lunch so that you have some allowance left. As it is all about balance. The more protein you eat, the more good carbohydrates you can have too (within reason of course).
Here are some ideas for protein packed meals:
Breakfast: FERTILITY SMOOTHIE
- Handful of frozen or fresh berries of your choice
- 1 scoop of protein powder (I use the Herbalife Protein Drink Mix), 1 scoop of Herbalife Shake as a meal replacement for breakfast. The shake contains additional vitamins and minerals including folic acid). Email me for more details on these products: email@example.com
- 1 cup almond or coconut milk
- 1 tablespoon maca powder (I like the cacao maca mix from Health Connection Wholefoods)
- ½ cup pineapple (pineapple core contains bromelain which is supposed to help build your uterine lining ready for implantation)
- Coconut oil, 1/3 avocado and / or ground flax seeds (healthy fats are essential for fertility and these thicken up the smoothie as a banana would. I have omitted banana from this recipe as it contains too many carbs for this particular smoothie.
- 1 cup of spinach or kale (good source of zinc, iron and calcim)
Lunch: salad with hard boiled eggs, avocado and blue cheese, bean or lentil soup, chicken salad
Dinner: grilled fish or chicken and vegetables, beef stew (easy on the potatoes), zucchini lasagna
Snacks: protein bars (I love the Herbalife chocolate peanut ones…delicious!), handful of walnuts or raw almonds
I try not to get too manic about calories. As long as I have cut out sugar, my carb intake is under control, I’m eating whole and nourishing foods, and I am exercising – I’m happy. I really hope there is someone out there who will find these tips useful. Thank you for reading!
Photos and information courtesy of: https://seasidesundays.com/