Lifestyle tips to promote fertility
Choose slow carbs instead of fast carbs
Slow Carbs |
Fast Carbs |
| Brown rice |
White rice |
| Dark bread |
White bread |
| Pasta |
Potatoes |
| Whole grains |
Regular soda |
| Beans |
Tea sweetened with sugar |
| Vegetables |
Cold breakfast cereals |
| Whole fruits |
|
Increase unsaturated fats and decrease artificial fats
Unsaturated Fats |
Artificial Fats |
| Canola, olive, peanut, Enova oils |
Trans fats |
| Vegetables |
Partially hydrogenated |
| Nuts and seeds |
Fully hydrogenated |
| * Aim for 0 grams of trans fat per day |
Decrease total protein intake —Increase plant protein and decrease animal protein
Aim for a total of 70-80 grams of protein a day. More than that can decrease your chances of fertility.
Plant Proteins |
Animal Proteins |
| Beans |
Chicken |
| Peas |
Beef |
| Tofu |
Pork |
| Soy |
|
| Nuts |
|
| * Adding 1 serving of plant protein per day, about 1/2 cup, may increase your chances of fertility |
Use whole milk products instead of skim or low fat products
- Whole milk products include full fat yogurt, cottage cheese and ice cream
- Aim for 1-2 servings per day of whole milk products. One serving equals one cup of milk or yogurt , 1/4 cup of cottage cheese or 1/2 cup of ice cream.
Work toward a body mass index (BMI) of 20-24
- If you are overweight, losing just 5-10% of your body weight may improve your chances of fertility
- If you are underweight, gaining a few pounds may help
- Calculate your body mass index (BMI)
Plan to exercise daily
- A good target would be about 30 minutes per day
- If you are overweight, up to 60 minutes per day may help you lose weight and increase your fertility.
- Exercise should include aerobic, (walking, dancing, swimming, biking, etc.), strength (weights or bands), stretching, and activities of daily living.
If you need help making these changes fit into your lifestyle, ask for an appointment with the dietician.
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