Focus on Nutrient Density to Optimize Your Fertility Diet

By Margaret Eich, MS, RDN

Did you know that there are a variety of vitamin and minerals that may impact your fertility? Our bodies require 27 vitamins and minerals to function properly. These vitamins and minerals are involved in a wide variety of processes in our bodies including breaking down our food for energy, allowing cells to communicate with each other, contracting our muscles, as well as bone and skin health. Specific nutrients may also impact fertility and pregnancy, including folate (important for DNA integrity), iodine (essential for thyroid hormone production), and vitamin D (thought to be involved in embryo implantation), just to name a few!

It can feel overwhelming to make sure you’re getting enough of these nutrients on a daily basis. Instead of trying to track how much you’re getting of each nutrient, it’s helpful to focus on eating a nutrient dense diet. Nutrient density refers to the concentration of vitamins and minerals per calorie of food. In order to maximize the nutrient density of your diet, start by focusing on these tips:

Eat whole, real, and minimally processed foods.

Limit refined grains and added sugars.

Maximize your vegetable intake by including at least 5 servings of vegetables per day. Work on including a variety of different vegetables. Does 5 servings per day seem too daunting? Start where you are, and set a goal of increasing your vegetable intake by 1 serving per day.

Include especially nutrient dense foods like leafy green vegetables, cruciferous vegetables, berries, and nuts and seeds.

Would you like to dig deeper and make sure you’re meeting your daily nutrient needs? Are you a vegetarian or vegan, or do you have other food intolerances or allergies that mean you’ve had to eliminate foods or food groups? Schedule a nutrition appointment today to ensure that you’re meeting your daily vitamin and mineral needs to maximize your fertility. Try our FREE special event for National Infertility Awareness Spring Cleaning: Using Yoga and Nutrition to Cleanse !

Reducing Endo Pain Naturally with Diet

by Mia Zarlengo, MS, RD

The pain and discomfort associated with endometriosis can at times be overwhelming and seem just unbearable. Fortunately, there are many areas we can address in our diet to help to relieve these symptoms naturally! With endometriosis being a state of inflammatory pain, an anti-inflammatory diet is our best approach to nutritional support. A few small, realistic shifts in our diet can make quite a large difference on our reproductive health!

When attempting to relieve the symptoms of endometriosis naturally, there are a few areas in our diet where we can address -especially in the Standard American Diet. The biggest culprits that promote inflammation include processed foods, refined sugars, alcohol, caffeine, and refined carbohydrates.

In addition to eliminating some unhealthy foods from our diet, we can support the healing of inflammation through the addition of some healthy foods. For example, increasing our omega-3’s from foods like fatty salmon or sardines is a simple way to help to reduce inflammation. Additionally, adding more vegetables to our diets help to increase fiber, which has also been shown to reduce markers of inflammation in the blood. The My Plate method recommends ¼ of your plate to be protein, another ¼ to be a whole grain or starchy vegetable, and the rest of our plate to be filled with a variety of vegetables. Aiming for half of our plate to be filled with veggies, and always including a high quality protein source is a simple way to visualize our plate and ensure we are filling up on the right foods!

Follow these few simple guidelines to help reduce any ongoing inflammation:

  1. Limit added sugars to less than 24g each day

  • Reading ingredient labels is key! Look for words like cane sugar, cane syrup, high fructose corn syrup, brown sugar, etc. in an ingredient list.

  • Added sugars can show up in mysterious places- don’t assume “health” foods are perfect- check the labels on things like protein bars, cereals, and oatmeal packets.

  • This does not include natural sugars occurring in fruit! Fruits like blackberries, blueberries, and raspberries are packed with antioxidants and low in sugar- making them a great addition for an anti-inflammatory diet.

  • Eat an antioxidant-rich diet

    • The more color, the better! Fruits and vegetables with vibrant colors provide us with tons of inflammation fighting antioxidants!

    • “Eat the rainbow!” Eating a variety is so important. Every fruit and vegetable has a unique nutrient profile, providing us with their own unique benefits!

    • Antioxidants are powerful tools for reproductive health in general.

  • Increase fiber

    • The average woman gets around 10-13 g of fiber per day- when we should be aiming for around 30 g!

    • Vegetables such as broccoli, cauliflower, leafy greens and carrots are high in fiber and packed with beneficial nutrients for reproductive health and reducing inflammation.

  • Eat healthy fats every day!

    • Incorporate more healthy fats into your diet with foods like salmon, walnuts, olive oil, avocados, and chia seeds.

    • Change it up! It’s important to get variety in our diet, including the fat sources we take in!

    • Avoid pro-inflammatory fats like trans fats, corn fed beef, and highly processed vegetable oils.

    Learn more about Mia here . Book a nutrition consult to get started today!

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