We all know that we should eat well when pregnant but may not realise it takes around three months for the sperm and egg to develop so what you eat before you fall pregnant may be just as important. In fact, research has shown the right nutritional support could increase success of conception by a staggering 75%.¹
First Response, the internationally trusted family planning brand, has teamed up with leading nutritionist and fertility expert Yvonne Bishop-Weston to help women boost their chances of conception and healthy pregnancy by developing this simple, but effective food wheel.
You can also log on to www.tellyoufirst.co.uk – under the Trying for a baby? Section for vegetarian and gluten free food wheels, the exact foods and portions you can choose to include in your day-to-day diet to optimise your health and fertility and you can also email Yvonne Bishop-Weston with any questions in her regular web chats.
As it is vital that you plan your diet in order to obtain the best nutrients that will benefit you and give your baby-to-be the best start in life, read on and discover Yvonne’s top five fertility foods.
Yvonne’s Top Five Fertility Foods
Essential fats for brain development. Small sized oily fish, hemp and flax seed oils and omega-3 eggs from seed-fed hens are rich in omega-3 fats. These fats support male and female fertility and hormone balance and are essential for baby as they are needed for development of the brain, nervous system and eyes. Also, essential for mum-to-be as they boost brain power and prevent stretch marks and dry itchy skin.
Phyto-estrogens for hormone balance. These plant-based hormone balancers help to prevent imbalances between oestrogen and progesterone which may lead to fertility problems and early miscarriage. Include a daily portion of fermented soya such as tofu, tempeh or miso, beans, peas, lentils and flax seeds.
Choose organic where possible. Organic milk and grain products such as bread and pasta are not much more expensive than the alternatives. If eating meat have organic free-range and stick to your budget by having it less often and having cheaper protein sources such as beans on the other days. If your fruit and veg are not organic wash them in a bowl of water with a tablespoon of vinegar as this helps to wash off the fat-based pesticides.
Go up to 8-a-day. Five handfuls of vegetables and three pieces of fruit a day in a variety of colours including red, purple, orange and dark green help top up antioxidant levels to protect the genetic material in the egg and sperm and also give you plenty of fibre to help your digestive system clear out waste and toxins.
Algae is the true super-food as it contains a vast array of nutrients, essential fats and amino acids in a totally natural and easy to absorb form. As it is at the bottom of the food chain it is also easy to grow with no potentially harmful toxicity. Have a daily algae shake such as ProGreens which also includes beneficial bacteria for digestive health and hormone balance and is safe in pregnancy.
Certain Foods That You Should Avoid
Alcohol. It is well known that alcohol should be avoided in pregnancy. This is because it may damage the baby’s developing organs and nervous system or lead to Foetal Alcohol Spectrum disorder with problems such as low birth weight, facial abnormalities and learning and behavioural difficulties. Alcohol can also however affect fertility and women having less than 5 units a week have been shown to be twice as likely to conceive within 6 months.
Caffeine. 2-3 cups of caffeinated drinks a day in women may be linked to miscarriage and still birth. It is therefore best to avoid caffeine when planning and pregnant until more is understood.
Foods which may pose a risk of food poisoning. When pregnant, women are advised to avoid foods, which could lead to food poisoning. Infection with bacteria such as listeria can often be without symptoms in the mum-to-be or she could have mild fever, headache, nausea, aches and pains which could all be ignored as she could put them down to pregnancy. Unfortunately the baby’s immune system is immature and not so able to deal with infection and in worst cases it could lead to miscarriage, premature labour or still birth.
As you don’t know if you are pregnant for at least a couple of weeks it is best to avoid these foods when trying as well. The ones to watch are: raw and undercooked eggs and egg products (home-made mayonnaise, ice cream and mousse); pâtés; un-pasteurised milk and cheeses and mould ripened cheeses (Brie, Camembert, Danish Blue and Stilton); shellfish and raw fish; undercooked meat; unwashed salads and salad bar salads.
Processed and refined foods. Foods which have been processed in a way that depletes their nutrients should be avoided where possible. Processed foods often have artificial additives and it is not yet fully understood what effects different combinations of these could lead to.
The best time!
So you know what to eat and what to avoid both of these factors are likely to improve your chances of a healthy baby but one last tip! It is often a common misconception is when to have sex. Often couples are missing the fertile window and ovulation test kits such as First Response Daily Ovulation Kit can be really useful as they let you know when you have an LH surge meaning you will ovulate in the next couple of days. As sperm need to be ideally ready and waiting in the fallopian tubes and it may take them a couple of days to get there, knowing two days in advance lets you know the ideal time to have sex.
