Women who watch their weight and closely follow a Mediterranean-style diet high in vegetables, vegetable oils, fish and beans may increase their chance of becoming pregnant, according to dietitians at Loyola University Health System (LUHS).
"Establishing a healthy eating pattern and weight is a good first step for women who are looking to conceive," said Brooke Schantz, MS, RD, CSSD, LDN, LUHS. "Not only will a healthy diet and lifestyle potentially help with fertility, but it also may influence fetal well-being and reduce the risk of complications during pregnancy."
Thirty percent of infertility is due to either being overweight or underweight, according to the National Infertility Association. Both of these extremes in weight cause shifts in hormones, which can affect ovulation. Reducing weight by even 5 percent can enhance fertility.
Schantz recommends the following additional nutrition tips for women who are looking to conceive:
-Reduce intake of foods with trans and saturated fats while increasing intake of monounsaturated fats, such as avocados and olive oil
-Lower intake of animal protein and add more vegetable protein to your diet
-Add more fiber to your diet by consuming whole grains, vegetables and fruit
-Incorporate more vegetarian sources of iron such as legumes, tofu, nuts, seeds and whole grains
-Consume high-fat dairy instead of low-fat dairy
-Take a regular women's multivitamin
Approximately 40 percent of infertility issues are attributed to men, according to the American Society for Reproductive Medicine. Among them is low sperm count and poor sperm motility, which are common in overweight and obese men.
"Men who are looking to have a baby also have a responsibility to maintain a healthy body weight and consume a balanced diet, because male obesity may affect fertility by altering testosterone and other hormone levels," Schantz said.
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