One of the easiest and simplest ways to influence our level of health
and wellness and enhance our fertility is by changing both the way we
eat and what we eat. We are more likely to obtain the benefits of the
food we consume, if we have good digestion, eat regularly, eat a range
of nutritious foods, eat in a relaxed environment and choose foods from a
variety of different food groups. Today, a significant portion of our
food has been altered and processed so by the time it reaches our mouths
the nutritional value has decreased and the amount of toxins and
chemicals we ingest has increased. For this reason I encourage you to
buy foods that are fresh and organic. Remember, the food you are eating
provides your body with the building blocks needed to produce healthy
eggs and sperm and ultimately a healthy baby.
FATS
Good Fats = essential fatty acids such as Omega 3 and Omega 6 oils which are beneficial to many different aspects of our health
Sources = olive oil, flaxseed oil, avocado, deep sea oil fish, nuts and seeds
Bad Fats = saturated fats which upset your nutrient/hormone balance
Sources = deep fried food, butter, margarine, check labels for amounts of saturated fats
PROTEIN
You
need an average size serving (equivalent to the palm of your hand) of
protein providing food 2-3 times a day. This can be from
1. A primary protein (complete protein) which comes from an animal source and contains all essential amino acids or
2.
A combination of secondary proteins, which come from plant sources and
need to be combined in order to provide full range of amino acids:
nuts/grains/seeds/legumes.
Protein Providing Foods:
Fish:
2-3 x week but beware of potential mercury problem. Suggest a
deep/sea/ocean/cold water fish which are less polluted eg: mackerel,
trevally, sardines, salmon and avoid larger varieties, such as tuna,
barramundi, orange roughy, flake which are likely to be higher in
mercury.
Chicken: only use chemical free or certified organic and trim the skin to avoid fats
Eggs:
excellent source of protein and should be only limited if allergy
exists or they cause gastrointestinal upset. Again suggest certified
organically fed.
Diary:
minimal intake of cow’s milk and cheese as it can contribute to mucus
and malabsorption problems. Natural cultured non-flavored yoghurt is
good. Rice and Soy Milks are OK but avoid genetically modified, high
fats and sugar brands. Soymilk should be whole bean and organic.
Red Meat:
eat in moderation once to twice a week. Avoid organ meats/offal and
poor quality sausage mince. Also suggest avoiding deli meats, which are
high in fats, offal content and preservatives. Trim all fat.
Legumes: split peas, lentils, chickpeas, beans, tofu, tempeh. Good plant protein and carbohydrate.
Nuts/Seeds:
raw, unsalted and fresh essential. Easily oxidized so keep refrigerated
and eat within 2 weeks. Nuts should not taste bitter. Use in
stir-fries, salads, pasta and snacks.
CARBOHYDRATES:
The
balance of protein to carbohydrate foods should be approximately 1:1
although you can eat as many non-starchy vegetables as you like. There
are two types of carbohydrates simple and complex. The rule of thumb is
simple. It’s important your diet consists of plenty of the
“good” complex carbohydrates (non-starchy vegetables and whole grains). And less of the "
bad" simple carbohydrates
(sugar, white flour products like white bread and pasta) which can
disrupt your hormone balance and leach nutrients from your body stores
causing you to crave more of those foods.
Starchy Vegetables: potatoes,
green vegetables. All ‘eyes’ or ‘scabs’ on root vegetables should be
removed. Vegetables should be steamed, stir-fried or dry baked not
microwaved.
Fruit: 2-3 pieces daily including juices with fresh ginger.
No dried fruit.
Grains: whole grain bread (yeast free)/rice/pasta whenever possible
Avoid any refined flour products and bakery products
Sugar:
We want to minimize all sweet things as much as possible including
sugar substitutes, undiluted fruit juices, cakes, biscuits, soft drinks
and chocolate
Alcohol: Avoid Alcohol. Alcohol is toxic to the fetus and leaches nutrients.
