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e-book Tell Me What to Eat If I Am Trying to Conceive: Nutrition You Can Live With

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Listeria is a bug that can cause food poisoning and it is found in some common foods.

1. Smoking

Pregnant women should avoid the following foods to reduce the chance of getting food poisoning, which can be harmful to pregnant women and their baby. If you have a medical condition or health issues that means you need more specific advice, ask to be referred to an Accredited Practising Dietitian for personalised nutrition advice. Written by Clare Collins. Planning Pregnancy New Parents. What to eat when trying to conceive Learn about foods to eat and avoid when trying to conceive. Planning 15th February 6 min read Written by Clare Collins.

Basic healthy eating advice To meet the average nutrient needs of both pregnant and non-pregnant women, the Australian Guide to Healthy Eating recommends target number of daily serves from each of the five core food groups, depending on whether a woman is pregnant or not. Grain cereal foods, mostly wholegrain or high-fibre varieties: Lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes and beans: Milk, yoghurt, cheese or alternatives, mostly reduced fat: What to eat when trying to get pregnant In Australia, most people do not eat like the Australian Guide to Healthy Eating recommendations.

Protein is needed for growth and to support the development of the developing baby.

Nine foods to boost fertility: This diet could help you get pregnant

Good sources include lean meat, chicken, seafood, dairy products, nuts, eggs and legumes, including baked beans, chickpeas, lentil and kidney beans. Fibre helps prevent constipation. Transit time in the digestive tract slows down during pregnancy, plus some iron supplements can trigger constipation. Good sources of fibre include wholemeal or wholegrain breads, high fibre cereals, oats, vegetables and fruit.

Folate is needed to make cells that make up body tissues. It also helps prevent neural tube defects occurring in the developing baby, such as spina bifida. Good sources include fortified bread and breakfast cereal, wheatgerm, green leafy vegetables, legumes, tomatoes, strawberries and oranges. Iodine is needed for the production of thyroid hormone which helps regulate metabolism. It is also needed for foetal brain development. Good sources include bread fortified made with iodised salt most commercial breads use iodised salt , canned salmon and tuna, other fish.

Calcium is needed to optimise bone mass. Good sources include dairy foods, fortified soy milks, green leafy vegetables, nuts, seeds and canned fish with bones.


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Iron is needed to make red blood cells that can carry oxygen through the mother and developing baby during pregnancy. Good sources include red meat, chicken, fish, fortified cereals, egg yolks, green leafy vegetables, legumes, nuts. Note that vegetarian sources are better absorbed when eaten at the same time as a food high in vitamin C, such as fresh fruit, lemon or lime juice or vegetables such as capsicum, broccoli or tomatoes. Zinc is needed for growth of the developing baby and to help the body ward off infections.


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Good sources include meat, oysters do not eat them raw in pregnancy , eggs, seafood, nuts, tofu, miso, legumes, wheat germ, wholegrain foods. Multivitamins Women planning or in early pregnancy are likely to need folic acid and iodine supplements. What to avoid when trying to conceive Alcohol Alcohol is especially dangerous to the developing baby during early pregnancy, so it is best to avoid alcohol completely as soon as you are planning pregnancy.

Avoid pre-packaged cold meats, deli meats and sandwich bars. Instead choose home-cooked meat or cheese, eggs or canned fish and make it into homemade sandwiches. Avoid ready-to-eat pre-cooked chicken pieces. Instead choose home-cooked chicken or hot take-away whole chicken or large pieces, but eat it immediately while still hot. Avoid raw and chilled seafood. Antioxidants deactivate the free radicals in your body, which can damage both sperm and egg cells 7. One study of young, adult men found that eating 75 grams of antioxidant-rich walnuts per day improved sperm quality 6.

Foods such as fruits , vegetables, nuts and grains are packed full of beneficial antioxidants like vitamins C and E, folate, beta-carotene and lutein 9 , Eating a substantial breakfast may help women with fertility problems. One study found that eating a larger breakfast may improve the hormonal effects of polycystic ovary syndrome PCOS , a major cause of infertility High levels of either can contribute to infertility However, it's important to note that increasing the size of your breakfast without reducing the size of your evening meal is likely to lead to weight gain.

Eating healthy fat every day is important for boosting fertility. However, trans fats are associated with an increased risk of ovulatory infertility, due to their negative effects on insulin sensitivity. Trans fats are commonly found in hydrogenated vegetable oils and are usually present in some margarine, fried foods, processed products and baked goods. A large observational study found that a diet higher in trans fats and lower in unsaturated fats was linked to infertility 2.

Following a lower-carb diet is generally recommended for women with polycystic ovary syndrome PCOS. Lower-carb diets may help you maintain a healthy weight, reduce insulin levels and encourage fat loss, all while helping menstrual regularity 13 , 14 , One large observational study found that as carb intake increased, the risk of infertility also increased Another small study among overweight and obese women with PCOS reported that eating a low-carb diet reduced hormone levels, such as insulin and testosterone, both of which can contribute to infertility It's not just the amount of carbs that's important, but also the type.

Refined carbs may be especially problematic. Refined carbs include sugary foods and drinks and processed grains, including white pasta, bread and rice. These carbs are absorbed very quickly, causing spikes in blood sugar and insulin levels. Refined carbs also have a high glycemic index GI. One large observational study found that high-GI foods were associated with a greater risk of ovulatory infertility Some examples of high-fiber foods are whole grains , fruits, vegetables and beans. Certain types of fiber can help remove excess estrogen by binding to it in the intestines.

However, the evidence on fiber is mixed. In another study of women aged 18 to 44, eating the recommended grams of fiber per day was associated with a nearly 10 times higher risk of abnormal ovulation cycles Replacing some animal proteins such as meat, fish and eggs with vegetable protein sources such as beans, nuts and seeds is linked to a reduced risk of infertility 2. On the other hand, eating more vegetable protein may protect against infertility Therefore, consider replacing some of the meat protein in your diet with protein from vegetables, beans, lentils and nuts.

What to eat when trying to conceive | Live Better

High intakes of low-fat dairy foods may increase the risk of infertility, whereas high-fat dairy foods may decrease it 2. One large study looked at the effects of eating high-fat dairy more than once a day or less than once a week. You can try replacing one low-fat dairy serving per day with one high-fat dairy serving, such as a glass of whole milk.

2. Too Much Caffeine

Women who take multivitamins may be less likely to experience ovulatory infertility. For women trying to get pregnant, a multivitamin containing folate may be especially beneficial. Another study found that a dietary supplement including chasteberry, green tea, vitamin E and vitamin B6, improved chances of conception Exercise has many benefits for your health, including increased fertility In fact, a sedentary lifestyle has been associated with a higher risk of infertility For obese women, both moderate and intense physical activity, together with weight loss, had a positive effect on fertility 22 , However, moderation is key.

Excessive high-intensity exercise has actually been associated with decreased fertility in certain women. Excessive exercise may change the energy balance in the body, and negatively affect the reproductive system One large observational study found that the risk of infertility was 3.

What to eat to Get Pregnant Fast 3 Nutrition Tips

As your stress levels increase, your chances of getting pregnant decrease. This is likely due to the hormonal changes that occur when you feel stressed Having a stressful job and working long hours can also increase the time it takes you to become pregnant 28 , 29 ,