Nutrition and Fertility
By: Laurie Morse, L.Ac.
The definition of Nutrition is:
- The process of nourishing or being nourished, especially the process by which a living organism assimilates food and uses it for growth and for replacement of tissues.
- The science or study that deals with food and nourishment, especially in humans.
- A source of nourishment; food.
Nutrition is our body's fuel; therefore, it is not optional that we provide our system with proper nutrients, if we are to enjoy health, balance and fertility. Our blood carries these vital nutrients to our organs, our tissues and our skin; therefore, the richer our blood's nutrient base, the healthier we are. If we have either blood toxicity or deficient nutrition, our body and organ function will not be efficient. AND FERTILITY SUFFERS!
When trying to conceive, we must shift our perspective from short-term, taste-bud gratification to nutritional choices that provide preventative and long-term internal health and support. Below is an outline of good nutritional choices that can help you regulate your endocrine system, balancing hormones and stabilizing blood sugar, in ways that support you in trying to conceive. Invest some time in your health and design a way that you can incorporate these choices and shift your nutrition for the better. It is best to devise a long-term plan and incorporate new strategies one step at a time as your success will be higher and it will last. When there is a failure or poor choice made (as there will inevitable be!!), recognize this as more information on how to support better choices. It's not all or nothing; it's trial and error while getting better every day. Resolve to not give up on yourself and to stay with your journey through the good times and the opportunities-to-learn times. Your inner fertile soil depends on it!
Nutrition Objectives:
- Regulate the Endocrine System and balance hormones
- Optimize fertility
- Regulate cravings
- Nourish the blood
- Cleanse and feed the skin
- Stabilize blood sugar
- Reduce inflammation in the body and skin
- Improve metabolism
- Stabilize moods
- Increase energy
- Prevent chronic disease processes
- Stabilize and/or reverse aging
Traditional Chinese Medicine talks about five elements of healing: earth, metal, water, wood, and fire. It is the Earth element that controls and regulates digestion. The organs of the Spleen and Stomach comprise the Earth element; it is this yin/yang system that receives nutrients from our food, transforms the food into blood nutrition and transports, via the blood, the available nutrition to our entire body. This system thrives on regularity, is greatly burdened by overeating, is weakened by improper foods (most especially excess carbohydrates) and needs a balance of macronutrients to support healthy function in the body.
Macronutrients are include Proteins, Carbohydrates and Essential Fats. Our micronutrients or vitamins and minerals are then extracted from our intake of macronutrients.
The objective is to supply yourself with one macronutrient in each meal and snack. Ideally, your choice in each category will be a form of food that is in its most whole state (i.e. an apple vs. applesauce or a prepared meal of chicken and veggies vs. a pre-processed package meal of the same). This way the micronutrients you need to support your fertility success are available.
How to Begin
- Familiarize yourself with the macronutrient groups and learn which foods are a protein, carbohydrate or an essential fat.
- Become aware of choosing foods that are whole.
- Write down ideas for breakfast, lunch, dinner and snacks; post them on your refrigerator.
- Strategize how you can create fast and easy ways to prepare your meals.
List of Macronutrients Examples
Proteins (4-6 oz.) |
Carbohydrates (1 piece or 1 cup) |
Essential Fats (1 Tbl.) |
Salmon |
1 slice sprouted grain
bread |
Olive Oil |
Chicken |
¼ baked potato
or 2 small red potatoes |
Flax Seed Oil |
Tuna |
¼ cup brown rice |
Almonds |
Fresh Turkey |
½ cup squash |
Macadamia Nuts |
Fresh Fish |
½ cup beans or
oats |
Avocado (1/4) |
White Cheese (1-2 oz) |
Fruit-1 piece (bananas,
papaya, mango only on occasion) |
Natural Peanut Butter |
Eggs (2 whole or 3-4
egg whites) |
Vegetables - 1 cup (½ cup
corn and carrots only on occasion) |
Natural Almond Butter |
Tofu |
Salad/Lettuce (generally
can be eaten in unlimited portions) |
Olives (6-8) |
Red Meat on occasion
(hormone/ antibiotic free only) |
Total EFA Oil |
Foods to only eat in Moderation when trying to conceive:
- Dried fruit
- Popcorn
- Honey
- Potatoes
Foods to avoid when trying to conceive:
| Granola | Puffed Cereal | Bagels |
| Ice Cream | Candy, Cake, Cookies | Pastries |
| Margarine | Cream Cheese | Pasta |
| Fried Foods | Processed Deli Meats | Bacon |
| Fruit Juice | Alcohol | Hot Dogs |
| White Flour | Chocolate | Croissants |
** Nutrition is extremely beneficial in supporting fertility. This information is provided as a broad overview and soley for your consideration under professional supervision. (Our apologies for having to add this because of the litigious times we live in, but, to put this in the required legal language, this information is purely educational in nature and not meant as a substitute for medical care. My Fertility Success and its developers shall not be liable for any loss, injury, or damage allegedly arising from utilizing this information.)
Please be willing to be responsible for what you put in your mouth. Good nutrition is not about the magic supplement or food that is fertility friendly. Rather, good nutrition is about stabilizing your system based on everything you eat or don't eat.
As vital as good nutrition is, just remember...
The biggest secret of all to successful conception & pregnancy is the one you are least likely to learn from your primary care provider, conception specialist, or even CAM provider!
Would you like to receive a free introduction to creating successful fertility?
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Laurie Morse, L.Ac., is the author of the revolutionary e-book "7 Strategies to Fertility Success," providing skills and exercises to help women turn their fertility switch on by "pulling their weeds," optimizing their terrain and planting pregnancy seeds with their intentionality. She is the director of Holistic Health Services in San Diego CA , where she has successfully treated fertility for the past decade. In addition, she provides workshops and tele-classes on fertility success. For more information go to: http://www.myfertilitysuccess.com