The following recommendations are helpful for the promotion of fertility and a healthy pregnancy. Utilize these diet and lifestyle approaches when you are planning to become pregnant, if you are already pregnant or breastfeeding.
1. START WITH A 30-DAY PALEO RESET
• Eliminate vegetable oils, gluten, grains, soy, sugar, and processed foods
• Emphasize whole foods like meat, eggs, vegetables, fruit, nuts, and seeds
• Do not restrict food intake; eat to satisfaction at all meals
2. SLEEP SEVEN TO NINE HOURS PER NIGHT
• Sleep needs to be a priority before you plan to conceive
• Light exposure during day and darkness at night will help keep your hormones normal
• Aim for seven to nine hours per night of high-quality sleep
3. AVOID VERY-LOW-CARB OR LOW-FAT DIETS (UNLESS YOU HAVE A SPECIFIC MEDICAL REASON TO FOLLOW ONE)
• Both carbohydrates and fat are important for promoting fertility
• Don’t drop below 20 percent of calories from either of these macronutrients
• Consider increasing carbohydrate intake if struggling with fertility or poor breast milk production on a low-carb diet
4. EAT ONE POUND OF FATTY FISH PER WEEK
• Omega-3 fats from fatty fish, including DHA and EPA, are essential for optimal brain development in baby
• Fatty fish include: salmon, sardines, tuna, trout, mackerel, herring, whitefish, sturgeon
• Limit tuna fish consumption at only one to two times per week when pregnant
5. EAT PLENTY OF CALORIES
Calorie needs increase by the following amounts during each stage of childbirth:
• No increase in first trimester
• Second Trimester: 200–300 calories more per day
• Third Trimester: 400–500 calories more per day
• Multiples: Add 300 calories per day extra for each baby
• Breastfeeding: 300–500 calories per day extra when nursing exclusively
6. EAT FOODS RICH IN FAT-SOLUBLE VITAMINS
• Vitamins A, D, and K2 are important for fertility and a healthy pregnancy
• Vitamin A-rich foods include: liver, egg yolks, cod liver oil, grass fed dairy, kidney
• Vitamin D can be normalized from daily sun exposure (half the time it takes your skin to turn pink) or through cod liver oil supplementation
• Vitamin K2-rich foods include: poultry liver, grass-fed dairy, fermented soybeans (natto)
7. EXERCISE APPROPRIATELY
• Both too much and too little exercise can increase the risk of gestational diabetes. Therefore, appropriate levels of exercise (neither too much nor too little) is recommended!
• Aim for a mix of cardio and resistance exercises (e.g., walking/jogging and weight lifting) three to five days per week
• Avoid over-exercising, which is a source of stress and can cause hormonal imbalances and infertility
8. REDUCE STRESS
• Stress can significantly impact fertility
• Commit to regular (even daily) stress management practices such as meditation, deep breathing, yoga, journaling, etc.
9. GAIN APPROPRIATE WEIGHT DURING PREGNANCY
Weight gain recommendations depend on your BMI prior to conception;
• Normal BMI (18.5–24.9) – 25 to 35 pounds total
• Overweight (25–29.9) – 15 to 25 pounds total
• Obese (30+) – 11 to 20 pounds total
• Underweight (<18.5) 28-40lbs total
10. CONSIDER A PRENATAL MULTIVITAMIN
• Ask your healthcare provider for a prenatal multivitamin recommendation
• Make sure there’s a minimum of 400 mcg folate (not folic acid) in the multivitamin
• Take with food to avoid nausea