It can be confusing as to what constitutes an optimal diet to when trying to conceive to conceive the healthiest baby possible.

With over 33 years of experience helping couples conceive healthy babies, here are my top 10 tips:

  1. AIM FOR A HEALTHY BMI: If you are overweight, it is important get your BMI into a healthy range <25. Calculate your BMI by dividing your weight by height squared. If it’s easier, use this calculator: https://www.heartfoundation.org.au/bmi-calculator. For weight loss information see https://www.holistichealth.com.au/weight-loss-options-available-at-holistic-health/
  2. ORGANIC IS BEST: Ideally all food should be organically grown to reduce exposure to ‘xenoestrogens’, or ‘oestrogen imposters’ present in plastic,  and pesticides in conventionally grown produce. See this list https://www.ewg.org/foodnews/summary.php of the current “Dirty Dozen” – vegetables and fruit that have high levels of potentially endocrine disruptors (EDCs) and pesticides. The image above has the current ‘Dirty Dozen’. If you can’t afford to eat completely organically, stick to the “EWG Clean 15” or wash carefully in vegetable wash (from health shop) or 2 teasp. bicarb soda in the washing water) before eating.
  3. PROTEIN: Aim for a palm sized portion of protein with each meal either as as a ‘primary protein’ which contains all 8 essential amino acids (like meat, fish, eggs, and soy products) or a combination of ‘secondary proteins’ (like legumes, nuts, seeds and grains that don’t contain the full 8 essential amino acids) to get the full complement of amino acids. This means mixing 2-3 of the following – (1) Nuts/seeds (2) Grains or (3) Legumes. This is especially important if you are vegan or vegetarian. Examples would be bean chile and rice, porridge with seed mix or a bean curry with quinoa.
  4. FATS: These are important for healthy hormone production and aids satiety (feelings of fullness) Avoid Fried food: These increases oxidative stress and inflammation in the body. Stir fries are OK. Avoid margarine. 1 teaspoon of organic butter or ghee (clarified butter available from the health shop) daily is good for healthy cholesterol and hormones. Use lots of cold pressed oils (this means heat has been minimised to help preserve essential ingredients like Vitamin E). Flaxseed oils is great used in salad dressing (rich in omega 3/6) – but it needs to be kept in a dark container, preferably glass in the fridge. Use extra virgin olive oil as a dressing and for stir fries and baking. The myth that you can’t use olive oil for high temperature cooking is dispelled here: https://cobramestate.com.au/pages/faqs#:~:text=One%20of%20the%20most%20widespread,for%20all%20types%20of%20cooking.Coconut oil is also OK for baking, curries and stir fries.
  5. CARBOHYDRATES: Avoid sugar, artificial sweeteners, junk food and processed food. Stevia and xylitol is OK in small amounts if you really need sweetness, but it’s better to wean off sugar altogether. Stick to low GI carbohydrates – mostly non-starchy vegetables, legumes (like chickpeas, kidney beans and lentils); whole grains (like basmati or brown rice, quinoa, millet, amaranth) and up to 2 fruits daily.
  6. DRINKS: Minimise coffee as it depletes essential minerals like magnesium, and up to 2 cups of naturally low caffeine (e.g. Madura) tea is OK. Drink mainly filtered water or sparkling mineral water with small bubbles. Lots of herbal teas and dandelion root tea/coffee is an excellent liver tonic. Occasional veggie juices or diluted fresh fruit juices. Cow’s milk can be quite allergenic and is oftentimes best avoided. There are plenty of calcium rich foods to compensate – calcium fortified coconut or almond milk; sardine/salmon; leafy greens and seeds/nuts. We can email you a “high calcium foods” list if you are concerned if email us on doreen@holistichealth.com.au. Alcohol depletes nutrients and is a stress on the liver so ideally is avoided, particularly when starting conception attempts, as there are no safe levels of alcohol intake for a pregnant woman.
  7. OTHER TIPS: Add seeds to salads/breakfast, on fruit or over strifries to optimise minerals, fibre and healthy fats. Fermented foods are beneficial to the good bacteria in our gut – try sauerkraut, kefir, kimchi and small amounts of kombucha. See the article on this website  for more ideas on keeping your gut healthy: https://www.holistichealth.com.au/why-keeping-our-gut-microbiome-healthy-is-important-and-how-to-test-it/. Add lots of fresh herbs to your meals – in soups, casseroles, curries and soups, especially turmeric for its anti-inflammatory and antioxidant properties. Minimise salt, and use Himalayan or Celtic sea salt where needed. Dulse flakes (and other seaweeds) are an excellent source of iodine that is quite depleted in our diet and commonly deficient on testing. You can mix 50:50 Himalayan sea salt with dulse flakes in a salt shaker, or sprinkle dulse in soups, casseroles, when cooking beans and on salads. 7-10 Brazil nuts weekly provides essential selenium for healthy thyroid function and fertility.
  8. VITALITY WITH EACH MEAL: Try to incorporate ‘vitality’ into each meal like fruit, salad or veggies. Avoid processed foods with additives, preservatives and colours. Here is an example of how to build a healthy meal: https://www.metagenicsinstitute.com.au/static-assets/content/pdfs/practitionerresources/Wellness%20Diet.pdf
  9. IT TAKES TWO TO TANGO Each partners contributes 50% to the creation of a healthy baby, so both partners should be on board with healthy eating.
  10. SEEK SUPPORT if needed: If you suffer from a specific health condition, like food allergies, IBS, coeliac or an autoimmune disorder, or if you are vegan, your diet ideally should be personalised to optimise your health.

Doreen Schwegler is a Medical Scientist, Naturopath who specialises in fertility, IVF, preconception health and miscarriage support.

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