How to eat to support your fertility - a beginner’s guide
Photo by Anto Meneghini
Changing dietary habits to promote fertility may seem harder than it has to be. In our last blog, Nutrition for Fertility, we outlined the important nutrients to improve reproduction in both partners. Below is an example menu of how to eat to consume all of those important nutrients within one day. We hope you find this outline simple and insightful on how to change your nutrition to support fertility.
Although it is thought to only be important for pregnant people to improve their nutrition, cultivating good nutritional habits is important for both partners during the stage of conception. Let’s dive into some healthy habits everyone looking to conceive may lean into.
Breakfast: Greek yogurt parfait
Nutrients: Omega-3s, B6, protein
Ingredients:
1 cup Greek yogurt
1 tbsp chia seeds
1 tbsp ground flaxseeds
1 tsp honey
½ cup blueberries
¼ cup chopped walnuts
Directions:
Add all ingredients to a bowl and mix thoroughly
Enjoy this simple, protein packed breakfast
Lunch: Mediterranean lentil soup
Nutrients: Folate, plant-based protein, fiber
Ingredients
2 tbsp extra virgin olive oil
1 medium yellow onion, diced
3 medium carrots, small diced
3 celery ribs, small diced
2 tablespoons tomato paste
3 to 4 cloves of garlic, minced
2 teaspoons cumin
3 teaspoons italian seasoning
2 tsp ground black pepper
1 (28-ounce) can fire-roasted diced tomatoes
6 cups low-sodium vegetable broth
1 cup lentils
3 leaves kale, stemmed and sliced
1/2 lemon, juiced
Directions:
Sauté oil, celery, carrots, and onion for 5 minutes
Add tomato paste & spices, mix for 1-2 minutes
Add can of tomatoes, broth, and lentils, bring to a boil then reduce & simmer for 25-30 minutes
Add kale & lemon juice at the end, heat kale through to soften for 2-3 minutes & serve!!
Snack: 2 hard boiled eggs + snack veggies
Nutrients: B12, protein, fiber
Ingredients:
2 eggs
½ cup cucumber, carrots, tomatoes or snack veggies of your choice
Directions:
Pace eggs in a medium pot and cover with cold water by 1 inch.
Bring to a boil, then cover the pot and turn off the heat.
Cover the pot and cook eggs for 9 to 12 minutes, depending on your desired done-ness
Transfer the eggs to a bowl of ice water and chill for 14 minutes.
Peel and enjoy!
Hint: prepare hard boiled eggs for the entire week for quick and easy snacks
Dinner: Seasoned salmon + sheet pan veggies
Nutrients: Omega-3 fatty acids, B12, B6, folate, protein
Ingredients:
1 large sweet potato, chopped
1 large head of broccoli, chopped
1 container of sliced mushrooms
½ red onion, sliced or diced
1 tbsp olive oil
1 tbsp black pepper
1 tbsp garlic powder
1 tbsp italian seasoning
2-4, 4-6 oz salmon filets
1 tsp salt
1 tsp pepper
1 lemon, cut in half and sliced
Directions:
Preheat oven to 400F
Chop all vegetables then place on a baking sheet - to make it easier clean up, line the baking sheet with tin foil or parchment paper
Bake for 35-40 minutes, mixing about halfway through
Season salmon filets with 1 tsp of salt and pepper and 3 lemon slices
Add seasoned salmon filets to sheet pan with 15 minutes left of cooking time
Broil entire sheet pan on high for 3 minutes at the end of cooking
Serve 1 salmon filet + 1-2 cups of vegetable mixture
Interested in learning more about how to improve your nutrition to promote fertility and hormone balance?
We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: February 26th, 2024.
This blog post was written by Amanda Sikkema MS, RD, LD, CSCS, a dietitian at Katie Chapmon Nutrition. She works with clients virtually and is accepting new clients.
