Preconception diet
The Mediterranean diet has been suggested as a preconception diet for couples going through IVF, to read the full study see the link at the bottom of this page.
The research into Mediterranean diet has been promising. So what are the benefits of this diet?
- It reduces the risk of weight gain and insulin resistance. If you are wondering what insulin resistance means, it is when your blood glucose levels are higher than normal but not high enough to be classes as type 2 diabetes. Both weight gain and insulin resistance have been linked with decreased fertility.
- This diet can improve fertility due to healthy fats consumption such as omega 3 and omega 6 fatty acids. Those fats are associated with reduced risk of ovulatory infertility
- Once pregnant this diet has been associated with reduced risk of preterm birth, gestational diabetes mellitus (glucose intolerance during pregnancy) and low birth weight.
What should I eat?
- High intake of vegetables such as: tomatoes, celery, artichokes, kale, spinach, broccoli, cucumber, cauliflower, broccoli, onions, garlic, 5-10 portions per day
- Healthy oils such as: extra virgin, cold pressed olive oil, make sure you do not heat it; avocado oil, walnut oil
- Fruits, up to 2 portions per day
- Wholegrains such as: buckwheat, rye, barley, brown rice, oats
- Moderate fish intake, eat it baked or grilled and avoid frying, 2-3 times a week
- Moderate meat intake
- Moderate diary intake such as: kefir, cheese and natural yoghurt
- Legumes (at least twice a week) such as: lentils, chickpeas, beans, peas
- Small portion of nuts and seeds such as: almonds, walnuts, pecan, pumpkin seeds, sesame seeds, 2 table spoons per day
What should I avoid?
- Snacks, I am afraid it means no biscuits, crisps and chocs!
- Trans fatty acids such as margarine, commercially baked and fried foods and saturated fatty acids sat such as fatty meat, lard. Consumption of trans fatty acids has been associated with ovulatory infertility.
- Highly processed foods, anything labelled low fat, or diet
- Processed meat such as: hot dogs, sausages