CHAPTER 3
Eating Well Before You’re Expecting
HOPING TO BE EATING FOR TWO SOON? You may want to look at how you’re eating (for one) now. That’s because growing evidence suggests that your fertility may be impacted by your diet—possibly (depending on what that diet consists of) improving it, or possibly impeding it. Scientists are learning more and more about how what you eat can put you on the right path toward conception, which means that getting your eating plan up to baby-making speed may help you get closer faster to that pregnancy you’re hoping for. The right preconception nutrition can even help your soon-to-be embryo get a healthier start in life while helping you enjoy a more comfortable pregnancy. Best of all, it’s easier than you might think, and not that different from any sensible eating plan—or from the balanced baby-friendly eating you’ll be doing once that baby’s on board (Which means you won’t have to do much reshuffling of your eating habits later).
Your Preconception Eating Habits
Are you a candy kind of gal? A breakfast skipper? A chip snacker? A soda sipper? Is your idea of a fresh vegetable the slice of tomato on your double bacon cheeseburger—or that side of onion rings (they were cooked fresh, weren’t they)? When was the last time you ate something loaded with omega-3s? And are you wondering what exactly an omega-3 is? If you answered “yes” or “huh?” to any (or all) of these questions, it’s time to take a hard look at your eating habits. That’s because your fertility (like the rest of your health) may be impacted by what you eat—and what you don’t eat. Plenty of folic acid and the right kind of carbs, for instance, may boost those baby odds. Too much junk food, on the other hand, may trash your conception plans. Bottom line: Filling your stomach with the right foods may help you fill your belly with baby.
Pretty content with the content of your diet (and the contents of your refrigerator)? Good for you—you’re ahead of the game. All you’ll have to do is balance your already balanced diet with some especially fertility-focused foods. Never met a vegetable or fruit you liked—or a candy bar or pastry you didn’t? You may have some work cut out for you. Just remember, any nutritional change for the better improves your chances of healthy baby making, even if it’s just adding a daily piece of fruit to your lunch, or switching your bread to whole wheat, or trading in your Frosted Flakes for Cheerios. Or finally finding out what omega-3s are and where they can be found (you might be surprised).
How Well Do You Eat?
So maybe you think you eat really well already. Or maybe you’re pretty sure your eating habits are about as bad as they could be (that is, without officially moving in with Carl’s Jr.). Or maybe you’d rate your diet somewhere in the middle—not too shabby, nothing to brag about. But the truth is, the only way to evaluate your eating habits accurately is to take a good, honest look at them—and the best way to do that is to keep a food diary.
A food diary takes the guesswork out of assessing your diet, and it can also be a real eye-opener (particularly if you’re a mindless eater—the kind who tends to nibble your way through a bag of chips while watching TV, realizing it only when you find yourself at the bottom). So try keeping a diary for a week, writing down everything you eat (including the handful of M&M’s you snagged from your boss’s desk, those fries you stole off your husband’s plate at dinner). Be as specific as possible. And be truthful, too (don’t give yourself credit for a side salad you ordered, but didn’t end up eating). Remember, no one’s going to see your food diary but you, so there’s no reason to cheat.
Seems like a lot of effort? It is, but it’s an effort worth making as you begin your baby-making efforts. What you’ll have when you’re done is a complete picture of how you eat, the first step in figuring out how to eat better. You’ll see where you’re already hitting (or even exceeding) your mark, where you’re falling somewhat short, where you’re coming up empty—and how changes, either big or small, may be just the ticket you need to help you get that tiny (and cutest) passenger on board.
Making a Change for the Better
So now you know what your eating habits look like (the good, the bad, and the fried) and hopefully, what you’d like them to look like (you’ll get the lowdown on what a balanced preconception diet should look like beginning on page 53). Now all you have to do is make a change for the better—which should be easy as pie (or as easy as switching from pie to fresh fruit), right? Well, maybe not so much. Changing your habits (whether it’s eating habits or any other kind of habit) can be challenging—and even if you’re fully up to the challenge, it’s not likely you’ll completely transform your diet overnight. So give yourself some time, take your efforts one day—or one meal—at a time, and be realistic in the goals you set so you can set yourself up for success. Keeping your eye on the prize—a healthy baby on board—will also help you make those changes for the better. So will these tips:
Think positive. Unfortunately, the word “diet” doesn’t usually stir up positive thoughts—just flavorless flashbacks of rice crackers, celery sticks, and dry boneless chicken breast. Fortunately, eating well for your fertility doesn’t have to mean denying yourself eating pleasure. Even if you have serious weight to lose before you conceive, restrictive eating isn’t the way to go. Focusing on a wide, well-balanced, and delicious variety of fertility-friendly foods (that will later on be baby friendly) is. And that’s a positive change.
Think small. As committed as you are to healthy baby making, thinking too big can be daunting (“I have to change my diet completely to make a baby, then continue the changes through nine months of pregnancy?”), and can make you want to give up before you’ve really gotten going. So stop thinking about it that way. Think, instead, of working your way toward your goal (appropriately) in baby steps. Need an example? If your food diary shows that you’re not getting any whole grains in your diet, think small changes: Switch from cornflakes to a whole-grain cereal at breakfast the first few days, then start ordering your sandwich on whole-wheat bread a couple of days later. Drop that midmorning cinnamon roll the following week, adding a whole-grain muffin in its place. Before you know it, most of the grains you eat will be whole—and the change will have come so gradually that you’ll barely have noticed. Do you have a snack habit at work that propels you to the vending machine? Give the machine 2 weeks’ notice, cut back on your visits (once a day instead of twice), and in the meantime try to develop a taste for cheese wedges, fresh fruit, and cereal bars (it’s been done!).
Get rid of preconceptions (about food). Quick—what do you think of when you think of green vegetables? That they’re good for you, but not so good to eat? Whole-wheat bread? Something you want to eat … or something you feel you should eat (but wouldn’t, given the choice)? Oatmeal? A chewy, satisfying breakfast (especially when cinnamon and raisins find their way on top) … or something mom made you eat when you would have rather dug into a bowl of Lucky Charms? Maybe it’s time to rethink those preconceptions and take a fresh look at food. Instead of serving spinach in the form of your childhood nightmares (that nasty boiled mound that stood between you and dessert), eat it raw in a sprightly spinach, red onion, and peach salad; lightly steamed as a bed for grilled salmon; stuffed with cheese inside rolled chicken breasts; or chopped up in lasagna. With a new perspective and new preparations, you may find the healthy foods you had some misgivings about aren’t bad at all—making the change for the better all that much easier.
Plan ahead. The very definition of a habit is that it’s something you do all the time, without thinking. Which is why habits can be tough to change—especially when they’re long standing (skipping breakfast since high school, for instance). So start thinking and planning ahead. Instead of waiting until your stomach is growling in hunger (and that candy bar starts calling you by name), have an eating-well plan in place. Stock up on healthy snacks (think dried apricots and toasted almonds, cheese sticks, individual containers of yogurt, cut-up raw veggies and dip) and keep them within nibbling distance (in your bag, at your desk, in the car) so you won’t be as tempted to make a dietary detour (to the drive-through for fries, to the newsstand for a bag of chips). Instead of leaving your shopping list up to impulse (and the seductive powers of Sara Lee), compose it ahead of time (leaving Sara off), and stick with it (unless a sudden healthy impulse has you reaching for fresh strawberries or a whole-grain cereal you’ve never seen before). Plan a healthy breakfast the night before so you’re not left scrambling in the morning when you’re late for your carpool; brown bag a healthy lunch (also the night before) so you’re not tempted to add your name to the KFC order. And have a plan for a nutritious dinner, too—even if it’s nothing more ambitious than one of those healthy frozen dinners and ready-made salads you were clever enough to add to your shopping list—so that you won’t be tempted to veer into Taco Bell on the way home.
Keep it real. When you’re making your change for the better, take into account the limitations of your lifestyle (and real life)—otherwise, those new habits won’t stand a chance. If mornings have you running to catch an early commuter train, a full-on, sit-down breakfast probably isn’t in the cards. Instead, blend yourself a strawberry-mango-yogurt smoothie, to be sipped on the train. If you just can’t get behind a bowl of cereal (or other traditional breakfast foods), break with breakfast tradition and heat up a slice of veggie pizza or toast a grilled cheese and tomato. If you know the chances of your making a sandwich to take to work are slim to none, find a deli that will make it for you, then pick it up on the way. Or get your last licks of sushi (it’ll be off the menu once you conceive) picking up a ready-made package of salmon rolls at the market, alongside a salad bar selection. If you’re certain that willpower won’t hold you back from the fast-food fries, visit the grilled chicken place instead of the burger joint.
Don’t deny it. If you’ve ever tried to stick with a diet before (and who hasn’t?), you know that too many restrictions lead to crumbled resolve (and a big slab of crumble coffee cake, when all you meant to order was a nonfat latte). So don’t go there. Craving a bowl of ice cream? Fine, eat it. Just don’t eat three of them. Longing for a chocolate bar? Munch on a mini instead of a king-size—and enjoy every bite. Just keep the balance of healthy foods higher than the unhealthy ones—and find ways to make the less-than-wholesome food a little healthier (add walnuts instead of chocolate chips to your brownies). Recognize your limits, though, too. If you know you won’t be able to stop once the lid’s off the half gallon of ice cream, don’t open it (or better still, don’t stock it in your freezer—buy single-serve cups or pops instead).
A Fertility-Friendly Diet
Since you’re not pregnant yet, there’s no need to start eating like you are (though if you’d like a preview of expectant eating, check out What to Expect When You’re Expecting and Eating Well When You’re Expecting). Still, not surprisingly, the very same kind of balanced diet that best nurtures a baby who’s already on board can also best help you get that baby there. Eating well now, while you’re in preconception mode, may increase the likelihood that you’ll get pregnant—plus it sets the stage for a healthier pregnancy once egg and sperm meet up.
But a balanced diet—as important as it is, not only to fertility, but to general health—is just the beginning when you’re trying to make a baby. Putting specific foods (and types of foods) on the menu can actually help jump-start a pregnancy by boosting your fertility. Here’s what you need to know to make sure your eating plan is fertility friendly.
Fertility-Friendly Nutrients
Already found balance in your diet? That’s definitely a good place to start when you’re hoping to eat for two. Want a little more direction to point you toward the baby goal line? Look no farther than these six fertility-friendly nutrient categories. Each contributes a little something to the baby-making process—but put them together, and they pack a powerfully proactive preconception punch.
Bone up on calcium. You already know it’s fashionable to sport a milk mustache when you’re pregnant. But upping your calcium intake even before you conceive is smart, too—especially because it might help you conceive a lot sooner. Boning up on calcium will help ensure the proper functioning of your reproductive system, the system you’re understandably most focused on right now. Plus, it’ll help stock up your stores of this bone-building mineral—important not only for your future baby’s bone health, but for your future bone health. If your calcium stores—and intake—fall short during pregnancy, your body will tap into your own bones to build baby’s, possibly setting you up for osteoporosis later on in life. And if that’s not reason enough to raise your glass of milk in a preconception toast, consider that getting enough calcium in your system now will help strengthen your fetus-to-be’s developing teeth and bones, as well as help muscle, heart, and nerve development.
The most well-publicized source of calcium is milk, but it’s just as easy to find in other dairy-case favorites (including cheese and yogurt), as well as in some surprising sources (calcium-fortified juice, almonds, sesame seeds, green leafy veggies, tofu, and other soy products). You’ll even cash in on calcium when sipping on a smoothie (made with milk or yogurt), and net a modest amount when dipping into a bowl of frozen yogurt.
Can’t be sure you’re hitting your calcium goal? Or just want to give your bones (and your fertility) every edge? Pop some calcium supplements—aim for 1,500 mg a day—along with your prenatal vitamin. Three Tums or Rolaids, or three calcium chews, will net you the same total.
Power up on protein. When you think of protein, what usually comes to mind (or lands on your plate)? A juicy burger? A slab of meat loaf? A sizzling sirloin steak or pork chop? It’s true that such animal proteins can definitely be an important component of any healthy human diet, helping build muscle and ensuring an adequate supply of essential amino acids. But they’re not the only way to fill your plate with protein—and when it comes to fertility, sticking exclusively with those steak house favorites (especially if you’re eating supersize servings of them) may not be the best strategy.
Protein can come from two sources: animal (meat, poultry, fish) and plant (legumes, nuts, seeds). According to some research, too much high-fat animal protein (the kind Americans tend to favor) may hurt your chances of getting pregnant (not to mention hurt your waistline and your overall health), so it’s best to cut back on those hunks of marbled beef or greasy burgers when you’re trying to conceive. Instead, order up lower-fat animal protein more often—lean beef and buffalo, lean pork (such as loin), poultry, fish, and shellfish. Just don’t chow down on too much animal protein, even if it’s lean, or make it the major ingredient in your preconception diet. It’s best to limit yourself to 50 to 75 grams of even lowfat animal protein, or two to three modest servings a day, when you’re TTC. More than 100 grams per day, or four servings, can actually adversely affect fertility (which means a high-protein/low-carb diet isn’t your best bet; see page 66).
Other research finds that swapping out even one serving of animal protein (lean or high fat) in your daily diet for one serving of plant protein may help give fertility a boost (which means beans are good for your heart and your baby-making prospects). So instead of plunking that rib eye front and center on your dinner plate, think about opting instead for a pilaf of vegetables and quinoa (one of the best sources of protein in the plant kingdom) or a main of high-protein pasta. Swap a veggie burger for the traditional beef at lunch. Wrap yourself around a black bean enchilada instead of a carne asada. Spoon up a bowl of split-pea or white bean soup instead of beefy chili.
Pump up with iron. Each month your iron stores are depleted by your period—especially if your flow is heavy (the more blood loss, the more iron loss). Pumping up the iron before you conceive will give your body a chance to replenish those stores before they’re needed during pregnancy (it’ll take a lot of iron-rich blood cells to nourish and grow that baby-to-be). Pumping up now also makes it less likely that you’ll suffer from iron-deficiency anemia during pregnancy (nature takes care of baby’s iron needs first, which can leave mom short on her supplies), and after delivery.
But there’s even more to the iron story—and in fact, the story begins before sperm meets egg. Researchers have found that women whose iron stores are adequate have a higher fertility rate than women who are iron deficient. Plus, women who develop iron-deficiency anemia tend to have disruptions in their menstrual cycles, which might be the body’s way of protecting against further blood loss—and further depletion of iron stores. Messed-up menstrual cycles, not surprisingly, make it more difficult to conceive.
To pump up your iron, turn to leafy greens (collard, kale, spinach), beef (just keep it lean), dried beans, peas, dried apricots, and oatmeal. Couple your iron with foods rich in vitamin C to help with iron absorption (so sip some OJ with that oatmeal, or toss some tomatoes with those beans). If your blood test reveals that you need more iron than your diet (and a prenatal vitamin with iron) can serve up, your practitioner may recommend adding an extra iron supplement. But since far from every woman needs extra iron—and you can get too much of a good thing—don’t add a supplement without that go-ahead.
Consider carbs carefully. A carb is a carb is a carb, and all carbs are bad—right? Wrong. Though carbs have gotten a bad rep of late (thanks to the popularity of high-protein diets), it’s important not to lump all carbs together in the same bread basket, especially when you’re trying to get a bun in your oven. There’s a world of nutritional difference between carbs that are complex (whole grains, beans, legumes, fruits, and vegetables) and those that are simple, or easily converted to sugar (such as white bread and other refined baked goods, white rice, white potatoes, sugared soda, candy bars, and so on). And that difference apparently extends to fertility, too. Researchers have found that women who eat more complex carbs have higher fertility rates than those whose diets include more of those easily digested carbs. What’s the connection, and since when is easy digestion a minus? Rapid digestion of noncomplex carbs leads to an increase in blood sugar (as in that sugar high you get after you polish off a Cinnabon at the mall) and an increase in insulin. Insulin—besides being a factor in diabetes—also helps regulate ovulatory function. Too much insulin in your body can disrupt the delicate balance of reproductive hormones, throwing your menstrual cycle off kilter, and making conception much more elusive. On the other hand, eating complex carbs that take longer to digest (that bowl of whole-grain cereal and strawberries) doesn’t adversely affect insulin levels—and can actually improve your body’s ability to ovulate regularly and improve your ability to get pregnant.
Need another reason to order up your sandwich on whole wheat, to reach for the brown rice instead of the white, or to toss some beans into your soup, especially when you’re trying to conceive? Complex carbs contain an impressive variety of fertility-friendly nutrients—from antioxidants to iron to those baby-boosting B vitamins. Refined carbs have had many of those naturally occurring vitamins and minerals stripped away in processing.
And the reasons to get more complex with your carbs keep on coming. Once that bun is in the oven, opting for whole grains and other complex carbs will, among other things, provide essential baby-growing nutrients, fiber to help fight constipation (a common pregnancy symptom; stay tuned), vitamins you’ll need to ease any early pregnancy quease, and blood sugar regulation to combat fatigue, mood swings, and more.
Give me an “A” … give me a “C” … give me a “B6”… What does it spell? A healthier pregnancy—and possibly, a sooner one. You may not be pregnant yet, or even actively trying to conceive, but adding a daily prenatal vitamin to your diet is already a smart move. That’s because the same nutrients that will eventually help you grow a baby can also help you conceive that baby—which makes stocking up on them now doubly important.
What makes a prenatal supplement so perfectly suited to the preconception set? It’s the carefully selected team of vitamins and minerals it contains. Here are just a few examples. Many of the B vitamins, most notably folic acid, appear to increase fertility. B12 is another B vital to healthy reproduction, and in fact a B12 deficiency (more common among vegetarians) has been linked to ovulation issues and even repeat miscarriages. Vitamin D (hard to come by unless you take a supplement or soak up a lot of sun, which means many women don’t get enough) is also a fertility friend, particularly for those who have ovulation problems. Iron can give fertility a boost, too, especially if you’re low on stores. And the benefits of taking a prenatal continue—from the right amount of A (a baby-friendly antioxidant) to zinc (another notable star in the fertility field). A zinc deficiency can slow the maturation of good-quality eggs, something you definitely want to have in your reproductive basket right now—and all the more reason to toss that prenatal in your shopping cart. And as if that isn’t enough incentive to start popping your prenatal today, consider this. Take a prenatal that’s chock full of B6 now, and you’re likely to experience fewer episodes of nausea and vomiting during your first trimester of pregnancy.
Look for a vitamin that has at least 400 mcg (micrograms) of folic acid, 1,000 mg of calcium, 30 to 40 mg of iron, plus fertility-boosting nutrients such as zinc and manganese. If you find pills hard to swallow (literally, especially when they’re horse-size pills), choose one with a slicker coating. Chewable prenatals are also an option—but don’t expect great taste (you’ll still be chewing vitamins and minerals along with that “zesty tropical flavor”). Most important, stay with the recommended dosage and don’t take extra supplements of any kind unless your doctor recommends them. More isn’t better when it comes to vitamins, unless they’re the naturally occurring kind (the ones you find in the food you eat).
It’s true you can get vitamins and minerals aplenty from eating a healthy, well-balanced diet—and you should definitely try to. But a good prenatal supplement serves as a nutritional insurance policy, making sure that your intake of those vital nutrients is always up to snuff, even when your diet … not so much.
Factor in the folic. You’ve probably already heard how important it is to take the B vitamin folic acid (or folate) during pregnancy—it’s a vital vitamin in the fight against crippling neural tube defects, such as spina bifida. But studies show that getting enough of this crucial nutrient before you conceive (for a year before even) lowers the chances that your baby will develop a neural tube defect and possibly cardiac defects and may lower your risk of premature delivery. Even more relevant in your short-term plans: An adequate intake of folic acid has been linked to increased fertility.
Where can you find folic acid? Most leafy green vegetables and whole grains are naturally full of it—plus, it’s added to most refined grain products (by law). Want extra insurance? You’re already covered if you’re taking a prenatal supplement, which you should be. And that’s a good thing—because you can’t be too careful when it comes to folic acid (after all, a three-salad-a-day habit is a worthy goal—but not one you’ll always manage to reach, especially in those queasy early days of pregnancy). Choose a prenatal supplement with 400 to 600 mcg of folic acid to be sure you’re getting your fill. And while you’re at it, stop by the salad bar for a folate fill-up—more is more.
Fertility-Friendly Foods
Though old wives have practically been put out of business by Internet legends, the tales they told for generations are still making the rounds (more efficiently than ever, thanks to Google). And one category of tales that seems to have the most legs: foods that make you fertile. You’ve heard them, you’ve read them, you’ve probably told some—and still you’re probably wondering, could they possibly be true? Could there really be foods that enhance fertility—a breakfast (or dinner) that’s sure to serve up a fertilized egg? Maybe … and maybe not. So far there really aren’t any well-documented studies to back up the claim that putting any one food in your tummy will put a baby in your belly—but there haven’t been any done that rebut them, either. With that in mind, take the following fertile food recommendations (and any others you stumble on during your TTC mission) with a grain of salt—and maybe a side of salad (hey, you can’t go wrong with salad). Still, there’s definitely no harm in adding these to your balanced diet (they’re all healthy foods anyway), and in the case of some there could actually be some pretty substantial fertility perks.
Yams. Since populations that eat wild yams as their staple food seem to have a higher rate of twin pregnancies, some have suggested that yams have fertile properties. In fact, research has shown that yams contain a substance similar to progesterone, which just might help stimulate ovulation. Even if these Thanksgiving favorites don’t turn out twins, they’re definitely a fertile source of nutrients—all the more reason to serve them up all year round.
Nuts and seeds. Walnuts, almonds, and pumpkin seeds (to name a few) are all abundant sources of omega-3 fatty acids, which research shows is not only vital to productive baby making but also to a healthy baby. That’s because these fabulous fats (yes, fats can be fabulous!) help regulate hormones (and it’s hormones that induce ovulation, after all). Which means that snacking on some trail mix (instead of, say, potato chips) may help get you on the road to conception. Clearly, this is one fertility food theory that isn’t nuts.
Oysters. You’ve almost certainly heard that oysters can heat things up between the sheets, but did you know that these tasty bivalves can fuel your fertility, too? That’s because oysters are off-the-charts rich in zinc, and any food that’s rich in zinc can help maintain a healthy menstrual cycle. Zinc deficiency, in fact, has been linked to decreased fertility because it can slow the production of good-quality eggs—something that’s obviously essential for conception. Is it a month without an “r” in its name? Do the oysters’ slimy texture turn your stomach? No food comes even remotely close to oysters in the zinc competition, but you’ll find smaller amounts of this fertility-friendly mineral in other kinds of seafood (such as crab and lobster), as well as in beef, turkey, dairy products, nuts, and legumes.
Berries. Berries (think blueberries and raspberries) are berry, berry good sources of those headline-making antioxidants, which can prevent cell damage and aging. How does this relate to fertility? By protecting eggs from damage—especially important for those that have been on the shelf longer (as is true for older moms who are expecting to expect), but helpful for all who want to give their eggs an extra edge. So go berry crazy—toss them on your cereal, in your smoothie, over your ice cream.
Fertility-Unfriendly Foods
So now you know what foods make the conception cut—and you’re likely chowing down on some already. But what about foods—and drinks, and supplements—that can act as fertility busters? Are there any you should be minimizing on your preconception menu? Though scientists are still trying to figure out the science behind fertility-boosting and fertility-busting foods, being sensible about certain foods (cutting back on some, eliminating others) while you’re trying to conceive may help get that baby on board faster.
Mercury. This heavy metal is a pretty insidious substance—especially because it can accumulate in your body and linger there, without you even knowing it. What’s the connection to fertility? Not only do men and women struggling with infertility tend to have higher mercury levels in their blood than those with normal fertility, but having high mercury levels at the time of conception can be harmful to your baby-to-be’s development—even if you’re careful to steer clear of the toxin during pregnancy. So it’s a good idea to limit mercury in your diet.
Fish is the major dietary source of mercury, and probably the only one you need to be mindful of when you’re in baby-making mode. If you’re pregnant, nursing, trying to conceive, or even thinking about trying to conceive, experts suggest avoiding entirely any fish that’s typically high in mercury, such as shark, swordfish, king mackerel, tilefish, and fresh tuna, and limiting your intake of other fish (such as salmon, trout, shrimp, pollock, catfish, and canned light tuna) to a total of 12 ounces a week. Albacore (white) tuna is higher in mercury, so choose it less often, and don’t eat more than 6 ounces a week. But don’t take fish off the menu altogether (if you’re a fish fan). Fish is packed with lean protein and vitamin D, and loaded with the most fabulous of all fats, omega-3 fatty acids (especially such fatty fish as salmon, herring, and anchovies). So go fish, but just fish selectively. And as you do, here’s one fish favorite you may want to go wild with now: sushi. There are no restrictions on enjoying raw or rare fish or seafood while you’re trying to conceive—only after you’re pregnant. So belly up to the sushi bar before you’ve got that belly—just skip the tuna rolls.
Too much of the wrong kind of fats. Plenty is still not known about the effect of dietary fats on fertility, so stay tuned. In the meantime, some preliminary research has suggested a possible reproductive downside to eating too much saturated fat (from fatty cuts of meat, butter, full-fat cheeses), though the connection isn’t clear. One fat more closely implicated as a culprit in decreased fertility is trans fat. According to researchers, the more trans fats you have in your diet (you’ll see it listed on food labels as hydrogenated or partially hydrogenated oils), the greater the likelihood you’ll have trouble conceiving. Fortunately, avoiding trans fats is becoming a lot easier because many restaurants and food manufacturers have eliminated or reduced the amount of trans fats they add to their foods, in some places by law.
Still, while it makes sense to be fat-aware, there’s no need to be completely fat-phobic. Women who eat too little fat can have a harder time conceiving—especially if their own body fat is low. What’s more, once you do become pregnant, your baby will need the essential fatty acids that dietary fats provide to grow and develop properly (there’s a reason why they call them “essential”). Stick to monounsaturated and polyunsaturated fats (olive or canola oils, fats from healthy foods like nuts and avocados) and omega-3 fatty acids (found in salmon, walnuts, and DHA-rich eggs).
Too much sugar. Before you start trying to imagine life without chocolate, no, you won’t have to surrender your favorite sweet treats entirely now that you’ve got plans to bake that little bun. But limiting your intake of sugar (from cookies, doughnuts, cake, candy, sugared soda, and just about anything else you might grab from the vending machine, the convenience store racks, the snack aisle … you get the picture) isn’t only good for your waistline. It’s also good for your chances of expanding that waistline with a baby bump. Why? Because too much sugar can disrupt the balance of hormones vital to making your reproductive dreams come true. What’s more, overdoing the sugar now (especially in the form of sugary colas) can up your risk of developing gestational diabetes during pregnancy.
Too many refined grains. How could your bread choice affect your fertility? A diet that’s heavy on refined grains (white bread, white rice, white pasta, refined cereal) can come with potential baby-making drawbacks. Carbs that are fast to digest (yup—the refined ones) can raise your blood sugar and insulin levels, in some cases causing a disruption of ovulatory functioning. Refined grains are also missing those naturally occurring B vitamins so vital to reproductive function—and the making of a healthy baby and a healthier, more comfortable pregnancy.
Too much soy . . . maybe. Soy is an excellent source of protein and also a phenomenal source of phytoestrogen (also called isoflavones)—a plant form of estrogen that mimics your own natural hormone. So what could be wrong with soy when you’re trying to conceive? After all, aren’t reproductive hormones a significant ally in your baby-making campaign? Those hormones are your fertility friends, for sure, but some research has shown that eating large amounts of soy may throw off your hormone levels, increasing cycle length, and in turn, affecting ovulation.
Does that mean you should skip soybeans, soy milk, tofu, and other soy products while you’re TTC, at least until more research weighs in? Not at all. In fact, some evidence indicates that swapping a serving of animal protein in your diet for a plant-based source (like soy) may improve ovulatory function. And even moderate amounts of soy haven’t been implicated in fertility problems. But if you’re having trouble conceiving—or if you’re just a very big consumer of soy—you might want to consider cutting back somewhat. You should also steer clear of soy supplements when trying to conceive.
Fertile Eating Your Way
Now you know how to eat well before you’re expecting, but maybe you’re not sure how to apply those general guidelines to your specific eating style. Fortunately, with just a little finessing and fine tuning, any eating style can become fertility friendly.
Low-Carb Diet
“I’ve been on a low-carb diet to lose weight—and it’s working, but I have a lot more to lose. Can I stick with it now?”
Low-carb/high-protein diets may be effective when you’re trying to lose weight, but when you’re trying to gain a baby—maybe not. Low-carb diets aren’t just low on carbs (from fruits, vegetables, cereals, and breads), but they’re also low on the fertility-friendly nutrients found in carbs—especially the most essential preconception nutrient of all, folic acid. These diets can also send your protein consumption through the roof (a girl’s got to eat something, right?)—and that’s definitely not the best way to give your fertility a boost. In fact, eating more than 100 grams of protein a day—which a high-protein dieter can easily knock back by lunchtime—can result in a fertility dip. Excesses of soy protein (if you’re big on those protein bars and shakes featured in many low-carb diet plans) may also be a fertility buster.
The same goes for any eating plan—or weight-loss plan—that stresses one food group over others or eliminates a food group entirely (unless that food group is “deep fried” or “frosted”). Good nutrition is a balancing act, especially when you’re trying to maintain the complex balance of reproductive hormones that’ll help you get that baby on board faster. Not only can nutritionally unbalanced dieting make conception more elusive, it can also result in a nutritional deficit—definitely not the best way to start your pregnancy. So aim for a daily diet that taps into all the food groups when you’re aiming for conception.
Getting your weight to where it should be before you conceive is a smart move, and one that should make conceiving (not to mention pregnancy) a lot less complicated. Definitely keep your weight-loss efforts up, but transition to a balanced weight-loss plan to send those numbers down. For more on weight loss, see page 47.
Vegetarian Diet
“I’m a vegetarian. Will that affect my chances of getting pregnant?”
You definitely don’t have to eat meat (or poultry, or fish, or even dairy) to make a baby. Vegetarians—including vegans—get pregnant all the time and go on to have healthy pregnancies and healthy (meat-free) babies. That said, as a vegetarian, you’ll have to be a little more conscious and conscientious about what you eat while you’re on your conception campaign, and also once you’ve conceived that baby. That’s because, though vegetarian diets are often heavy on many fertility-friendly nutrients (notably, the ones found in whole grains, legumes, and fresh fruits and vegetables), they’re sometimes light on others (notably, the ones found most plentifully in animal products). Getting enough calories for optimal baby making can be tricky, too.
One key nutrient that you’ll have to keep an eye on—especially if you’re a vegan—is zinc, a well-known fertility booster. Zinc is found most plentifully in animal products, and if you aren’t eating animal products, you may be skimping on zinc. If you’re an ovo-lacto vegetarian, you can get your fill of zinc by dipping into some yogurt or cracking open some eggs. If you’re a vegan, concentrate on vegetable and grain sources of zinc (potatoes with their skins on, black-eyed peas, corn, oatmeal, wheat germ). Either way, a daily prenatal vitamin will fill in any shortfall.
Another nutrient you’ll need to be mindful of now that you’ve got baby on the brain is vitamin B12—a very important vitamin when it comes to fertility. B12 occurs naturally only in animal products. So if you eat dairy and eggs, you’ll be filling your baby-making quota, but if you’re a strict vegan, you’ll need to turn to fortified foods (many cereals have B12 in them) to give you what you need. Once again, that prenatal vitamin can fill in any blanks.
Iron can be dicey, too, for the nonmeat eaters because many sources of this essential nutrient are off the vegetarian menu (such as red meat). You’ll get some iron if you eat your spinach, dried beans, dried apricots, lentils, and oatmeal (and Cream of Wheat), but that prenatal vitamin can come to the rescue if you don’t. If a blood test shows that your iron stores are on the low side, your practitioner may also prescribe an iron supplement.
One nutrient you’ve probably got an edge on is folic acid, found in many leafy greens, whole grains, and other vegetarian-preferred foods. In fact, vegetarians tend to consume more folate-rich foods than meat eaters, without even trying (though you should still take that prenatal vitamin for extra insurance—you can’t get too much folate that way, even if you’re getting a ton from your diet).
Something you may possibly be able to get too much of is soy, in any of its forms (tofu, tempeh, soy milk, soybeans). Soy proteins—which are understandably popular among vegetarians—can, according to early research, have an estrogenic effect in some women that may prolong the menstrual cycle and cause disruptions in ovulation, potentially leading to fertility issues. If you’ve been going soy crazy, this research suggests, you may want to take your intake down a notch, particularly if conception has been elusive. How much soy is too much soy? A whole lot—more than, say, 36 ounces of soy milk a day; see page 65.
Fortified Foods and Prenatal Vitamins
“I eat fortified cereal each morning plus fortified energy bars during the day. I also take a prenatal vitamin. Can getting too many vitamins prevent conception?”
It’s hard to avoid fortified foods these days (unless you mill your own flour, bake your own bread, milk your own cows, and make your own cheese). Fortunately, you don’t have to; there’s absolutely no harm in eating fortified or enriched foods, even if you take a prenatal vitamin—and even if you’re totally into Total, or energy dependent on energy bars. In fact, the scientists take into account all the nutrients that likely already find their way into your diet (either naturally or from packaged foods) when they formulate those pills. You’d have to take megadoses of nutrients (way more than what’s in your prenatal vitamin, which you shouldn’t be doing anyway) to mess with your fertility or have any other negative health effects.
All that said, keep in mind that processed foods—the ones that tend to have the most fortification because those extra vitamins and minerals are tossed in to compensate for the ones stripped away on the assembly line—run a very distant second to wholesome natural foods, nutrition wise. It’s fine to supplement your diet with them—especially when they’re made with worthy ingredients, like whole grains—but smart to balance them with nature’s finest. So top that fortified cereal with fresh blueberries, and enjoy that energy bar after you’ve had a sensible salad for lunch, not instead of it.
Organic Foods
“Will eating organic produce help me get pregnant faster?”
Organic produce isn’t necessarily more nutritious than conventional produce (you’ll get the same fertility-boosting vitamins and minerals from regular produce), but organically grown fruits, vegetables, and other foods will likely be as close to pesticide free as possible—a definite plus once you’ve got baby on board since the pesticides you consume through your diet when you’re pregnant are shared with your baby in utero. What’s more, eating fewer pesticides now will mean you’ll have less stored up later, a very good thing for your pregnancy and beyond, if you’re planning to breastfeed (since stored-up chemicals can ultimately make their way into your milk).
Whether the pesticide-free pluses will add up to increased fertility is, so far, unclear. Some research has suggested that women who ingest a lot of pesticides and other chemicals through their food (and that’s definitely not the majority of women) may find their fertility somewhat reduced, but the jury’s still out—like it almost always is in the ever-changing fields of fertility and nutrition.
So there’s no downside—and potentially, a lot of upside—to going organic during your preconception prep period and beyond. Still, it’s no secret that organic food is usually more expensive than conventional, and sometimes harder to track down. If you have to pick and choose, focus on organic meat and dairy (conventionally raised animal products contain higher concentrations of chemicals that could disrupt your fertility hormones) and the fruits and vegetables you eat most often. Many types of produce—such as bananas, kiwis, mangoes, papayas, pineapples, asparagus, avocados, broccoli, cauliflower, corn, and onions—don’t contain pesticide residue on them, so there’s no need to go organic with them if you can’t afford to. Instead, spring for organic when it comes to produce that typically wears the most pesticide residue (the so-called dirty dozen of apples, cherries, grapes, peaches, nectarines, pears, raspberries, strawberries, bell peppers, celery, potatoes, and spinach). For a lower price on organic foods that are also likely to be more nutritious than the ones you’ll find in a market, visit the local farmer’s market if you’re lucky enough to have one. The fresher off the farm those fruits and veggies are, the more nutrients they’ll have retained, and the more you’ll retain when you eat them.
Meal Skipping
“I skip meals a lot—sometimes breakfast, sometimes lunch, sometimes both. Do I have to eat more regularly while I’m TTC, even though I’m trying to lose weight?”
Not only should you think about switching over to regular eating, you should think about trading in those one or two big meals a day for five or six much smaller ones.
There’s no better way for an expectant mom to eat than a little at a time, a lot of times a day—in other words, to graze. The Six-Meal Solution (you’ll read all about that once you’ve graduated to What to Expect When You’re Expecting) minimizes or eliminates a plethora of pregnancy symptoms, from headaches to heartburn, morning sickness to mood swings. And it’s an easy concept to swallow. Instead of sitting down for three squares (or one or two, as meal skippers like you do on a regular basis), you simply nibble on five or six mini-meals or snacks, each containing a source of protein and a source of complex carbs (whole-grain crackers and a cheese wedge; a smoothie made with yogurt and fruit; a half a turkey sandwich and a peach).
But how does the graze craze apply to the not-yet-pregnant? How can eating less more frequently boost your fertility? And why would you eat more often if you’re trying to lose a few pounds before pregnancy starts packing the pounds on?
Here’s the how and why. As far as fertility is concerned, keeping your blood sugar on an even keel can definitely improve your reproductive outlook, especially if you have insulin issues (you have PCOS or you’re diabetic, for example). And one of the most efficient ways to regulate blood sugar is—you guessed it—to graze on small amounts of protein and complex carbs throughout day, instead of gorging once or twice a day.
And though it sounds counterintuitive (when has eating more often ever led to weight loss?), grazing can make it easier to drop those preconception pounds, which in turn can help your fertility campaign. Just make sure that the foods you choose to nibble on are mainly healthy, lowfat ones and that you don’t overdo the calories over those five or six mini-meals (otherwise you could end up minimizing your weight loss, or even netting a gain).
Six servings of whole grains. Sound like a lot of dough, or a hill of beans? Keep in mind that whole grains are often stellar sources of plant protein, too, so they perform double nutritional duty. Plus, a serving is a lot smaller than you’d think (a serving of whole-grain pasta, for instance, would only fill an ice cream scoop). Equivalent servings of whole grains include 1 slice whole wheat bread; 1 cup whole-grain cereal; ½ cup cooked bulgur, couscous, buckwheat, barley, brown rice, or quinoa; 1 ounce (before cooking) whole-grain pasta; ½ cup cooked beans, lentils, split peas, or soybeans (edamame).