Fertility & Prenatal Nutrition 101

If you want to prepare your body for a healthy pregnancy, taking a prenatal and calling it a day likely won’t cut it. Your body requires adequate macronutrients (carbohydrates, protein and fat) as well as micronutrients (vitamins and minerals) in order to conceive.

Macronutrients

There are three main macronutrients: protein, carbohydrates and fats. Each have various roles in the body and none should be excluded from the diet, especially during the perinatal time.

Protein

Proteins are the building blocks of the body. They help transport nutrients throughout the body, assist with immune function, maintain fluid balance and give structure to cells, tissues and organs along with many other functions.

Not all proteins are made equal. Animal-based proteins are known to be highly bioavailable (easily broken down, absorbed and used by the body). Animal-based proteins include:

• Dairy

• Eggs

• Red Meat

• Poultry

• Fish and Shellfish

• Bone Broth

On the other hand, plant-based proteins tend to be less bioavailable. They often contain less protein per gram in comparison to animal-based protein. Examples of plant-based protein include:

• Soy (tofu, tempeh, miso)

• Quinoa

• Nuts

• Seeds

• Beans

• Grains

While not all proteins are created equal, they all contribute to your daily protein intake. To find your daily need, multiply your weight in pounds by 0.8-1.0. For example, someone who weighs 125 lbs should eat at least 100g (125 x 0.8) to 125g (125 x 1.0) of protein on a daily basis.

Carbohydrates

Carbohydrates supply our bodies with the fuel they need to supply energy to the muscles, brain and other organs. Energy demands during pregnancy and breastfeeding are even higher than normal therefore adequate carbohydrate intake should be prioritized. There are two types of carbohydrates: simple sugars and complex carbohydrates.

Simple sugars provide quick energy, as they are broken down quickly and easily. Examples include:

• Fruit

• Cane Sugar

• Honey

• Maple Syrup

Complex carbohydrates are broken down more slowly by the body and include foods like:

• Root Vegetables (Potatoes, Beets, Carrots, Etc.)

• Winter Squash

• Rice

• Corn

• Oats

• Legumes

Fats

Last but certainly not least, we have fats. Fats are precursors to steroid hormones (estrogen, progesterone and testosterone), make up our cell membranes and help absorb certain nutrients. It’s beneficial to include a variety of high quality fats in the diet.

Saturated fatty acids are the most stable. They are solid at room temperature and are resistant to oxidation which makes them a great option for high-heat cooking. Saturated fats include:

• Butter

• Ghee

• Tallow

• Lard

• Duck Fat

• Coconut Oil

Monounsaturated fats are liquid at room temperature and are slightly less stable than saturated fats. They are best used for low temperature cooking. Examples include:

• Olives and Olive Oil

• Avocados and Avocado Oil

• Almonds

• Macadamia Nuts

• Walnuts

• Hazelnuts

Polyunsaturated fats are the least stable and can oxidize in the presence of light, heat and oxygen. Polyunsaturated fats include:

• Nuts

• Seeds

• Fatty fish 

• Egg yolks

• Tofu

Nuts and seeds can be stored in the fridge to prevent oxidation.

Refined fats are man-made and should be avoided when possible. They include:

• Margarine

• Canola Oil

• Soybean Oil

• Corn Oil

• Vegetable Oil

Blood Sugar Balance

Eating a balance of each macronutrient is vital for maintaining stable blood sugar levels. Extreme spikes and dips in blood sugar are a stressor to the body. When the body is stressed, reproduction will be pushed to the back burner while the body tries to get back into a balanced state.

When blood sugar levels are too high or low, a stress hormone called cortisol is released. Excess cortisol can lower progesterone and increase estrogen into levels that are not ideal for fertility and maintaining a healthy pregnancy.

Blood Sugar Balance Tips

1. Always eat a combination of carbohydrates with a protein and/or fat source. Think cheese and fruit, salmon and rice or meat and potatoes.

2. Eat within an hour of waking up.

3. Eat a meal or snack every 3-5 hours instead of snacking throughout the entire day.

Micronutrients

Micronutrients include vitamins and minerals and have an effect on fertility, immune function, the metabolism, hormone balance, blood sugar and so much more. 

Vitamin A acts as an antioxidant in the body. Oxidation in the body can damage sperm and impair fertility in men and women. Vitamin A, along with other antioxidants, helps to mitigate oxidation.

Vitamin A also helps to maintain healthy progesterone levels. Vitamin A can be found in dairy products, eggs, salmon, beef liver and cod liver oil.

Choline is needed for proper brain development and should be prioritized before and after conception, throughout the pregnancy. Choline can be found in egg yolks, salmon, legumes, red meat and chicken.

Vitamin C is beneficial for both male and female fertility. It enhances sperm motility and can help increase progesterone, a vital pregnancy hormone. Vitamin C can be found in kiwis, citrus, bell peppers and broccoli.

Magnesium is responsible for hundreds of reactions in the body. It supports liver function which is important for detoxifying excess estrogen and converting thyroid hormone into it’s active form. Magnesium can br found in leafy greens, nuts, seeds, legumes and unrefined grains. It can be difficult to get enough magnesium from food alone so I typically recommend using Epsom salt or a magnesium lotion to help boost your levels.

Vitamin E decreases inflammation in the body and improves egg and sperm quality. It can be found in seafood, nuts, seeds, broccoli and mangos.

Folate is needed for proper cell division and supports the growth of the baby’s spinal cord. It can be found in eggs, dairy, meat and beans.