Eating for Fertility - Parsley Health
Svg Vector Icons : http://www.onlinewebfonts.com/icon icon_line_graph_m Created with Sketch. icon_rings_m Created with Sketch. icon_smartphone_m Created with Sketch. icon_smartphone_monline Created with Sketch. icon_fl_m Created with Sketch. icon_smartphone_monline Created with Sketch. icon_sf_m Created with Sketch. Store
Health Concerns
What You Can Learn from A Hormone Test

At Parsley Health, we recommend taking a year to prepare your body to conceive; our founder/CEO…

What Causes Leaky Gut and How to Heal It…

At Parsley Health, we recommend taking a year to prepare your body to conceive; our founder/CEO…

What Happens to Your Body After A Miscarriage and…

At Parsley Health, we recommend taking a year to prepare your body to conceive; our founder/CEO…

Optimization
Want to Slow Down Aging? Meet Your Telomeres.

At Parsley Health, we recommend taking a year to prepare your body to conceive; our founder/CEO…

Meet CYP1A2, The Caffeine Gene

At Parsley Health, we recommend taking a year to prepare your body to conceive; our founder/CEO…

Are There Natural Ways I Can Increase My Libido?

At Parsley Health, we recommend taking a year to prepare your body to conceive; our founder/CEO…

Recipes & Nutrition
The Trending Diet Our Doctors Love

At Parsley Health, we recommend taking a year to prepare your body to conceive; our founder/CEO…

How to Meal Prep And Healthy Batch Cooking Tips…

At Parsley Health, we recommend taking a year to prepare your body to conceive; our founder/CEO…

Omega-3 vs Omega-6 Fatty Acids: Why Essential Fatty Acids…

At Parsley Health, we recommend taking a year to prepare your body to conceive; our founder/CEO…

News
Welcome to Parsley’s New NYC Center

At Parsley Health, we recommend taking a year to prepare your body to conceive; our founder/CEO…

What to Expect At Your First Parsley Health Visit

At Parsley Health, we recommend taking a year to prepare your body to conceive; our founder/CEO…

5 Essential Blood Tests You Need Every Year

At Parsley Health, we recommend taking a year to prepare your body to conceive; our founder/CEO…

Eating for Fertility

February 19, 2019

At Parsley Health, we recommend taking a year to prepare your body to conceive; our founder/CEO Robin Berzin MD calls this a “fertility year.”

A large component of your fertility year is focused on diet. Diet directly impacts hormone and immune health, which in turn affect your fertility. Attention to diet prior to becoming pregnant is also a great way to get into the habit of making healthy choices; once you are pregnant, what you eat will influence your baby’s development and future health.

Managing Your Blood Sugar

High blood sugar levels during pregnancy can result in Gestational diabetes, and will increase your baby’s susceptibility to developing diabetes later in life. An easy way to keep your blood sugar in check is making sure that each of your meals and snacks include fat, fiber and protein. For example, you could begin your day with a breakfast of eggs (protein) with avocado (fat) and greens (fiber) and later snack on a green apple (fiber) with almond butter (protein and fat).

Pregnancy Superfoods

When it comes to pregnancy diets, I recommend patients focus on what I call the “pregnancy superfoods.” Each of these foods is packed with the vitamins and minerals that are critical for embryonic and fetal development.

  • Fermented Vegetables. Fermented foods provide the probiotics needed to build a healthy microbiome (the good bacteria) that a mother passes on to her baby starting in the third trimester. Research shows that children on the autism spectrum have less healthy bacteria than children who are not on the spectrum. More generally, studies show that exposure to bacteria in utero, can affect whether or not a child will develop allergies or asthma. Sauerkraut, pickles, fermented beets and carrots are all good sources of the probiotics you need. You should aim to eat 2-3 tablespoons per day. Try them mixed into salads or as a side for your favorite protein.
  • Pastured and Organic Eggs. Eggs are a great source of protein and contain vitamins A, D, K2, E, iron, selenium, lecithin, folate, biotin, zinc, and choline. Choline is essential for your baby’s neurological and spinal cord development while folate is critical to DNA production. You should aim for 2-4 eggs each day; if that sounds a bit overwhelming, try adding eggs into other dishes like soups.
  • Wild Fatty Fish. Fatty fish like salmon, anchovies and sardines are high in omega-3 fatty acid DHA, which is critical to the brain health of both mother and baby and vital to the development and functioning of the central nervous system. You should aim for 2 servings per week.
  • Leafy Greens. Leafy greens (ex: kale, arugula, chard, beet greens, mustard greens, spinach, romaine, collard greens, and broccoli) are high in antioxidants which help combat free radicals in the body and contain iron, calcium, folate, vitamins A, C, E, K and B vitamins. They also provide fiber which keeps you regular and balances blood sugar and have a high concentration of  beta-carotene which promotes growth and repair of connective tissue. You should aim for 1-2 cups of greens with at least one (ideally two) of your meals each day.
  • Pastured and Organic Ghee. You may have heard a lot about ghee recently and for good reason, it is rich in vitamins A, K2, C, D, E, DHA, selenium and iodine. Pastured ghee also contains butyrate which improves colon health and supports healthy insulin levels. Short chain fatty acids like ghee have also been shown to protect against leaky gut. You can use ghee in a variety of ways, from a cooking oil to a spread. However you choose to eat it, you should aim for 1-3 tablespoons each day.
  • Organic Bone Broth. With the increased popularity of collagen, you may already be eating bone broth. If not, now is the time to start! Bone broth contains glucosamine and gelatin, both of which strengthen and repair the digestive tract, bones, tissue and joints. It is also a source of glycine which is essential for fetal and placental growth. You should aim for 1-2 cups daily.

Foods to Avoid

As you munch on my pregnancy superstars, take care to avoid the following foods and beverages. That said, if one of these slips in every now and then, don’t worry.

  • Non-organic fruits and vegetables, particularly those that are part of the Dirty Dozen.
  • Refined sugars and carbohydrates
  • Any containers that have BPA
  • High mercury fish (ex: tuna, shark, largemouth bass, swordfish, marlin, halibut, pike, king mackerel, tilefish, sea bass, Gulf Coast oysters, walleye)
  • Soda
  • Gluten
  • Non-organic dairy
  • Soft cheeses (ex: Camembert, feta, Brie, blue cheeses like Roquefort and Gorgonzola, Mexican-style cheeses such as queso blanco, queso fresco, and panela)
  • Raw fish
  • Soy
  • Artificial sweeteners
  • Deli meats
  • Processed oils (ex: canola, soybean, palm, peanut, vegetable oil)
  • Processed foods (ex: chips, candy bars, cakes, cookies)

Want to partner with top physicians trained in both Western and holistic fertility medicine?

Keep it In Perspective

While your nutrition needs will increase each trimester, the increase in caloric need is actually no greater than the equivalent of a cup of full fat yogurt and an apple with almond butter. This means that you don’t need to give into daily ice cream cravings. But hey, we’re all human and it’s ok to have a treat every once in awhile.

Sample Day

Wondering how this looks in practice? Here’s a sample day to get you started:

  • Upon Waking: Bone broth with chopped scallions
  • Breakfast: Rebuild Shake, 1 tablespoon coconut oil, 1 cup blueberries, 1 tablespoon flax, 1 cup of fresh almond milk
  • Lunch: Chicken breast served with 2 cups of arugula tossed in olive oil (½ tablespoon) and roasted squash with ghee
  • Snack: 1-2 hard boiled eggs with avocado
  • Dinner: Wild salmon served with steamed broccoli (1-2 fists), spaghetti squash (1-2 fists) or brown rice (1 cup) with tahini sauce (½ tablespoon)

Parsley Health is the only medical practice that leverages personalized testing with whole body treatments.

More Food & Nutrition

Health Concerns
5 Ways To Stay Heathy-ish When You’re Stressed And Near Burnout

It’s hard to be healthy 100% of the time. When we find ourselves under a mountain…

Food & Nutrition
Healthier Wines Are A Thing: Here’s What to Know

Have you ever talked yourself into pouring another glass of wine because it’s “heart healthy” and…

Food & Nutrition
Navigating the Holidays with Food Sensitivities

Are your food sensitivities putting a damper on your holiday spirit? They don’t have to! While…

Health Concerns
7-Step Meditation For Emotional Eating and Energy Awareness

I am a meditation teacher and I work one-on-one with clients around the world to help…

Find out if Parsley is perfect for you. Schedule a free call with one of our health care advisors.