On the Coast – Families Issue 105 I April/May 2020 | Page 33

or sweets with healthier options such as
fruit, nuts, yoghurt, cheese and grainy
crackers or a slice of fruit toast.
Get in the habit of checking food
labels for added sugars – if one of the
first ingredients is sugar or syrup of some
kind, chances are it’s going to be a high
sugar product.
Just a quick note: the artificial
sweeteners used in ‘diet’ or ‘sugar-free’
soft drinks have also been shown to
reduce egg quality, so switching to these
products is not recommended.
4
Swap your fats
Many processed meats and packaged
snacks, like crisps and cream biscuits, can
be pretty potent sources of saturated fats.
Best known for their negative impact
on heart health, these saturated fats also
contribute to inflammation around our
maturing eggs and can cause damage.
In place of these saturated fats, include
foods that offer poly- and mono-
unsaturated fats, especially those omega 3
fatty acids found in fish. Omega 3 fats have
an anti-inflammatory effect, contribute to
healthy egg development and may assist in
normalising menstrual cycles in women
with polycystic ovary syndrome (PCOS). As
saturated fats are found in so many
processed foods, it can be best to avoid
these foods where possible.
Try to following swaps to make sure you
choose healthy fats more often:
ƒ Swap potato chips or soy crisps for a
handful of unsalted almonds, walnuts
and cashews
ƒ Swap croissants and pastries for whole
grain toast with natural peanut butter
ƒ Swap commercial biscuits and cakes
for homemade baking, using healthy
fats such as olive oil or peanut/almond
butters
ƒ Swap processed deli meats for tinned
tuna, salmon or sardines
ƒ Add oily fish, such as salmon,
mackerel and trout to your
menu two to three times
per week
ƒ Add a sprinkle of
chia seeds to your
next smoothie,
bowl of muesli or
porridge.
5
Find YOUR
healthiest weight
Whether you are carrying
too much or too little body fat,
it is so important to move towards a
healthy weight. If you are much further
above the healthy range than you’d like
to be, don’t despair – studies show that
losing just 5% of your body weight can
significantly improve your chances of
conceiving.
Create healthy habits by eating and
enjoying nutritious foods, and choosing
to be more active on a daily basis in
ways that are enjoyable to you.
Keep accountable to your partner
(a healthy diet will only benefit his
fertility too!) or a trusted friend.
If you ever find your motivation
waning, just remember what you are
doing this all for!
The bottom line
Opting for a ‘whole foods’ eating plan,
with a regular balance of colourful
veggies, fruit, whole-grains,
legumes, oily fish and lean
meats is the best place to start
when it comes to eating for
fertility.
If you would like more
specific advice, or have
a restrictive diet (such as
gluten free or vegetarian)
speak to an Accredited
Practicing Dietitian can assist with
personalised strategies.
Remember that it is recommended
that an iodine and folate supplement are
also taken before and during pregnancy
and that it is important to speak to
your dietitian or GP
about this.
Nicole is a passionate sports nutritionist and Accredited Practising Dietitian who established her practice
Eatsense in 2013 as she has a burning desire to help people, see them happy and watch them thrive. Her
vision is to help as many people learn to prioritise themselves, feel their best, enjoy delicious and
nourishing food and live a healthy, happy and fulfilling life through her one on one consultations and
seminars. Contact Nicole at her West Gosford Clinic on 4323 9100.
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