The amount you need depends on your metabolism, how much you move or exercise, as well as whether you need to lose or gain any weight. For most people, it is enough to include roughly what you can hold in a cupped hand. The better options are whole-grains such as brown rice or quinoa, root vegetables such as sweet potatoes or parsnips. You can also include pulses, such as chickpeas or beans in this category since they are generally composed of 75% carbohydrate and 25% protein. Some ideal options are sweet potatoes, hummus or a slice of dense Danish rye bread. Avoid eating too much of the refined variety – white flour (white bread), pasta or white rice. This is due to the fact that these types of simple carbohydrates can spike your blood sugar, which can have a knock-on effect on hormones and raise inflammation in the body, which is not conducive to healthy fertility.
It’s important not to forget the healthy fats, which are essential for healthy cell membranes and hormone balance. Oils from nuts, seeds, avocado, olives, as well as oily fish such as wild salmon, mackerel, sardines and herring are all good options and don’t be afraid to add some healthy fats to each meal. Most restaurants will have olives as an option to nibble on or will be happy to add ½ avocado to your plate, alternatively simply ask for an extra drizzle of olive oil on your plate.
With a palm-sized portion of protein and a handful of carbohydrates, you should have roughly ½ plate left for what is arguably the most important part of your meal, your non-starchy vegetables. Non-starchy vegetables are generally those that grow above ground, ie tomatoes, lettuce, broccoli, peppers and so on. Now, think ‘rainbow’ whenever you are choosing your vegetables and you can’t go far wrong. Aim to include as many colours as you can: orange, red, yellow, blue, purple, green, white and brown.
Green really is the star of the show for anybody who is trying to conceive, as green vegetables are a good source of B vitamins, including folate, and magnesium, which are so important on your conception journey. Luckily, this is also one of the easiest colours to include when eating out, as greens are almost always available to order as an additional side dish.
Related Article – Fertility Specialists: How to Improve Sperm Quality Through Nutrition