Saturday 9 March 2013

Feed yourself fertile!

One of my on-line clients has asked for a load of recipes and food lists that would help with fertility.  In compiling a list of things, it strikes me that lots of folks out there might be interested in how to eat more healthily to improve their chances of falling pregnant.

I am not promising that eating any of this will make you fertile, just that it gives you the best possible chance to have a healthy body that is well-nourished and in the best possible position to nurture a baby, with a mixed and varied diet that is rich in the basic food groups and macronutrients.

While there is plenty of evidence to support the idea that cutting down on sugar, alcohol caffeine and nicotine will improve your chances of conceiving and carrying a baby full term and that a diet rich in macronutrients is better placed to conceive, there are still going to be perfectly healthy, nourished folk for whom it won't happen and I wish better nutrition would change that but that's a promise I just can't make.

Anyway, here are some recipes and ideas that will nourish you along the way, whichever road you're on - even if you are not looking to conceive any time soon, or you're a man!


Fertility salad:

Cucumber
Cherry tomatoes
Lettuce
Fresh flat leaf parsley
Fresh basil leaves
Fennel
Sunflower seeds
Toasted pine nuts
Toasted hazelnuts
Walnuts

(Good for lunch)

Fertility fruit salad:

Blueberries
Dried apricots
Chopped orange
Kiwi
Mango
Blackberries
Raspberries
Strawberries
Sprinkle with toasted sunflower, pumpkin seeds, almonds and coconut.

(Add a dollop of Greek yoghurt to make a good breakfast)

Pink Fertility Fruit Smoothie:

(frozen fruit is fine)

Handful of strawberries
Handful of raspberries
½ banana
Tbsp Greek yoghurt
Tbsp oats
Tbsp ground almonds
Milk to loosen if necessary

(Makes a good breakfast)

Green Fertility Fruit Smoothie:

One kiwi
Handful of kale or spinach
One apple - grated
½ banana
Tbsp Greek yoghurt
Tbsp oats
Tbsp ground flax seeds
Milk to loosen if necessary

(Makes a good breakfast)

Blue Fertility Fruit Smoothie:
 
(frozen fruit is fine)

Handful of blueberries
Handful of blackberries
½ banana
Tbsp Greek yoghurt
Tbsp oats
Tbsp desiccated coconut
Milk to loosen if necessary

(Makes a good breakfast)

Fertility Trail Mix:

Mix up a shed load and keep in an airtight container for on-the-go healthy snack

Toast:
Sunflower seeds
Pumpkin seeds
Chia seeds

Separately toast desiccated coconut


Toast:
Almonds
Hazelnuts

Warm:
Tbsp honey
Tbsp coconut oil (or butter)
Grated rind and juice from large orange

Mix all ingredients together and allow to cool.

Fertility ‘Cous cous’

Either make up some quinoa (a great source of vegetable protein)
or
grind up some raw cauliflower (another great source of vegetable protein)

To this, add diced:

Carrot
Cucumber
Red, yellow and orange pepper
Celery
Apple

as well as:

Chopped black olives
Chopped anchovies
Capers
Chopped walnuts
Chopped cornichons or gherkins

Drizzle over olive oil, add a grind of black pepper and a sprinkle of paprika and mix well, serve with protein of your choice – Good with eggs, fish or Feta.

(Good for lunch)

Fertility veg stir fry accompaniment to protein lunch or dinner:

Green beans
Broccoli
Courgette
Asparagus
Red and yellow pepper
Brussell sprouts (chopped up)
Garlic

(Good for lunch)

Fertility Beef Chili

Ground beef
Onion
Tomatoes
Red peppers
Chopped spinach
A tsp cocoa powder
Black beans
Kidney beans

Fertility Chicken Chili

Chopped chicken or turkey
Onion
Tomatoes
Sweet corn
Yellow pepper
Courgettes
Chickpeas
Chestnut mushrooms
All your normal chili con carne spices

Other great foods:

Meat, liver, fish, shellfish, eggs
Spinach
Greens
Cauliflower
Sesame seeds
Liver
Lentils
Bananas

Add a tsp or tbsp of chia seeds or ground flax seeds to whatever seems appropriate.

Things to avoid:

Cut down to one cup of coffee a day – in the morning, decaf for the rest of the day – keep your caffeine in check, watch your intake of tea and chocolate – avoid diet coke!

Avoid soy products


Avoid alcohol

No smoking

No sugar

Avoid wheat

1 comment:

  1. 3 Studies PROVE Why Coconut Oil Kills Waist Fat.

    The meaning of this is that you literally get rid of fat by eating Coconut Fat (including coconut milk, coconut cream and coconut oil).

    These 3 studies from major medical journals are sure to turn the traditional nutrition world upside down!

    ReplyDelete