Fertility Diet

"It is important to follow a healthy eating pattern and to particiapte in regular exercise"

Fertility Diet

Ideally when you are trying to conceive you should be between BMI 20-25. This applies to both male and female. Being overweight and underweight reduces your pregnancy rate.

It is important to hence follow a healthy eating pattern and to participate in regular exercise.

Try and cut down on simple carbohydrates (see list below). Also eat fresh organic food if possible. Avoid alcohol and caffeinated drinks and orange juice.  Avoid foods containing lots of sugars and refined carbohydrates and cut down on wheat containing foods such as bread, pastry, cakes and biscuits. If consuming dairy products try and consume nonfat products and avoid ice-cream. Avoid foods containing artificial sweeteners and carbonated sodas.

THINGS TO AVOID

CAFFEINATED and CARBONATED DRINKS - if you cant live without coffee no more than 2 cups a day

ALCOHOL – no more than 5 standard drinks a week

SMOKING AND ILLICIT DRUGS

REFINED CARBOHYDRATES

ARTIFICIAL SUGARS

HIGH GI FOODS - French fires, white rice, sugar, honey chocolate, sugared cereals, rice cakes, white bread and rice and pasta, baked potatoes, carrots, parsnip and sweet potatoes.

FOODS THAT ARE GOOD

OILY FISH - mackerel, salmon, herrings and sardines. These foods provide the good saturated fats.

ESSENTIAL PROTEIN - avocado, chicken, fish, low-fat yogurt and milk, cottage cheese, tofu, cottage cheese, eggs, baked beans, kidney beans.

LOW GI FOODS - apples, plums, pears, peaches, cherries, apricot, grapefruits, all pulses such as lentils and chick peas, green leafy vegetables such as broccoli, mushrooms, onions, garlic, asparagus and wholegrain or rye bread, nuts, and oat biscuits.

EXAMPLE DIET

Try drinking lemon and ginger first thing in morning. To make this, cut up lemon and ginger into teapot, leave for 2 minutes strain and pour - it’s delicious.

Drink 2 litres of water during day. You can also drink herbal teas, dandelion coffee and fresh vegetable juices.

Breakfast
• porridge with low fat milk or non-toasted museli
• rye bread toast with butter ( avoid margarine)

Mid-morning snack
• raw carrots / celery sticks

Lunch
• salad and salmon / advocado
• apple / nonfat organic yoghurt

Afternoon snack
• pear/ almonds/pumpkin seeds/ sesame seed/walnuts/cucumber

Evening meal
• organic chicken fillet / vegetables - brocoli/spinach/raw carrot/asparagus/ mushrooms

Before bed
• have a relaxing herbal tea such as peppermint or camomile.