Maryann Walsh, a registered dietitian and member of Women in Nutraceuticals, explains how your diet and fertility are intrinsically linked.
When Maryann Walsh chose to have a baby without a partner, she had to make some changes to her life. She was 35 years old and undergoing fertility treatment. To ensure she was doing everything she could to get pregnant, Walsh focused on her nutrition. As a registered dietitian, Walsh understood the important link between fertility and diet.
“As soon as a woman knows that she wants to get pregnant or is even thinking about planning to get pregnant, she should make sure that she is taking good care of herself nutrition-wise,” Walsh said.
She got pregnant and gave birth to her daughter at 36. Walsh is now passing on what she learned.
What to eat
Walsh stresses the importance of a well-balanced diet that focuses on healthy fats, lean proteins, and micronutrients.
For healthy fats, Walsh recommends olive oil, almonds, and avocado. When it comes to lean protein, chicken and lean beef should be your go-to. If you’re vegetarian, you can get your protein from beans and soy products.
As for micronutrients, Walsh recommends that your diet focus on zinc and folate. However, B6, B12, vitamin C, and vitamin D should also be present in your diet. Overall, the Mediterranean diet is a great guide to ensure you’re hitting all these marks.
“There’s a reason the Mediterranean diet is always at the top of the lists,” Walsh said. “Even if you don’t have a perfect day of eating, you’re still getting a variety of nutrients.”
Listen to your body
If you’re hoping to get pregnant — especially in the next three months — Walsh recommends avoiding excessive alcohol intake. You should also stay away from excess sugar and refined carbohydrates — like white bread and pasta — because they can alter your blood sugar regulation, which is vital for fertility.
While no diet guarantees a pregnancy, Walsh says it’s all about taking care of your body so that it’s at its strongest.
“The best we can do is to put our body in the best place it can be to get pregnant and last full-term,” Walsh said.
