“Diet to get pregnant” is one of the essential factors for couples who are planning to have children. In the current fertility trend having a good diet may help your fertility issues. Failure to achieve pregnancy after 12 months of unprotected sexual intercourse is known as infertility.
You may be familiar with the need for a healthy diet in pregnancy, but it’s equally important to eat right before getting pregnant. Let’s see what food you should take to get pregnant in detail.
FERTILITY DIET:
A good diet to improve fertility should be rich in unsaturated fats and fish, whole grains, vegetables, and fruits for both men and women. Having foods rich in nutrition additionally help many couples in conceiving. A fertility diet must focus on the amount and type of carbohydrates and fats. Moreover reducing the intake of TFA is also important for a good fertility diet.
UNHEALTHY FERTILITY DIET:
An unhealthy diet alters gut microbiota which can contribute to infertility. The conception of an unhealthy diet results in a high (BMI≥ 30 kg/m2 ). As a result of this, you may have a higher risk of infertility. On the other hand, underweight women (BMI < 20 kg/m2 ) also have the risk of infertility. Diet and BMI have a greater influence during fertility treatment. Things you should do for having a healthy fertility diet are as follows
*Avoid saturated fat which may have a negative impact on semen quality and ovulation.
*Having a diet low in folate causes anovulation problems and increases the risk of neural tube defects in infants.
*High intake of sugar is harmful.
*Avoid excessive consumption of caffeine(coffee,tea,soft drinks,cocoa and certain drugs), alcohol, etc
*A diet high in trans fats, refined carbohydrates, and sugars can negatively affect fertility.
*Avoid intake of carbonated beverages.
*Avoid high consumption of fast foods.
WHAT IS A WESTERN-STYLE DIET:
The term “Western” diet describes the typical eating habits of people in industrialized, highly developed countries, especially the United States. It is rich in refined and simple carbohydrates (sugar, sweets, sweetened beverages), red and processed meat. There is a low intake of fresh fruits and vegetables, unrefined grains, low–fat poultry, and fish in this diet. This is not fertility friendly diet although we may follow many western practices.
WHAT IS A MEDITERRANEAN-STYLE DIET:
The Mediterranean diet is based on the diets of individuals from Crete, Southern Italy, and Greece. Whole grains, healthy fats (fish, olive oil, nuts, etc.), vegetables(including pulses), fruits, fish, and poultry are the main ingredients of the Mediterranean diet profile. It has a favorable effect on insulin resistance, metabolic changes, and obesity. It positively affects mental well-being and physical health.
This diet focuses on low consumption of red meat and simple sugars. It is a profitable diet that includes low trans fatty acids(TFA) higher MUFA and plant protein with decreased consumption of animal protein.
WHAT DIET PLAN DO YOU NEED TO FOLLOW TO GET PREGNANT:
Nutritional factors are modifiable risk factors. Better nutrition gives favorable fertility outcomes in couples.
*A good fertility diet includes plant protein from vegetable sources and full-fat dairy products, and polyunsaturated fats resulting in a lower risk of ovulatory disorders.
*Have a high intake of omega-3 fatty acids. It is associated with more favorable sperm morphology.
*Women of the reproductive age group who are planning for pregnancy need to consume at least 400 mg of folic acid per day
*You may also have supplementation of Vitamin D and folic acid if necessary. Having this supplementation is very important, especially in women with PCOS.
*The intake of nuts and seeds is beneficial.
*Having supplementation of micronutrients especially folic acid with B12 increases the chance of pregnancy.
TO CONCLUDE:
Thus, it is recommended that women of childbearing age should take more PUFA(Polyunsaturated fatty acids) and MUFA(Monosaturated fatty acids)and low intake of TFA and SFA.Try to follow a Mediterranean diet and avoid a Western-style diet. The western style diet increases the risk of systemic inflammation.
Diet to get pregnant is directly related to your fertility somehow irrespective of gender. Hence have a good diet plan with high nutrition and have a happy pregnancy.
