The secret ingredient to improving fertility might just be in the grocery store. While no single food can magically help someone conceive, a well-rounded diet that includes fruits, vegetables, low-fat protein, essential fats and complex carbohydrates helps women have more predictable ovulation cycles and balanced hormone production. But with today’s grocery store averaging 45,000 square feet, finding fertility-friendly foods may be daunting. Hidden among labels that scream “Natural” and “Low Carb” are foods that are actually, well, food. Creating a diet that enhances fertility starts by finding these.
First, it is important to understand the relationship between diet and infertility. Throughout our bodies, hormones are working to maintain a regular sequence of events, such as waking and sleeping, hunger and digestion, ovulation and menstruation. Much of our reproductive health is determined by the production of reproductive hormones. For many men and women, infertility stems from endocrine disorders, which have to do with the production of hormones.
Reproductive hormones don’t act in isolation; they are linked to other hormones throughout our bodies such as insulin, a metabolic hormone. According to a 2014 report from the Center for Disease Control (CDC), 40 percent of American adults suffer from diabetes, a disease caused by an imbalance of glucose (blood sugar) and insulin. Since the food we consume affects our metabolic hormones, our diet can impact – positively or negatively – our fertility. The repercussions don’t end at conception; the effects of a healthy diet continue through pregnancy. Healthy food choices positively impact fertility, gestation and beyond throughout a child’s life.
Carolyn Gundell, MS, who leads the Nutrition Program at Reproductive Medicine Associates of Connecticut (www.rmact.com), says, “At the onset of treatment, many of my patients are pleased with the added energy they feel from rebalancing their food intake. Eating a range of quality, nutrient-dense foods not only optimizes health, but also supports the body as an individual handles the physical and mental stress of their busy lifestyles.”
As part of her work with RMACT patients, Gundell teaches them (and often their partners, too) how to buy and cook healthy food. Gundell’s approach puts an emphasis on fresh food while avoiding processed foods that are typically found in the center aisles of a grocery store. This means spending the bulk of any trip to the grocery store in the perimeter of the store, where the produce, dairy, meat and frozen food aisles are located. Here are some tips as you travel around the store.
Produce Section
Any healthy diet includes a wide range of foods, which is best represented by a wide range of colors. By filling the cart with reds, yellows, greens, whites and purples, shoppers are loading up on a variety of nutrients and vitamins.
While in the produce section, many shoppers worry about the expense of organic foods versus the potential hazards caused from genetically altered or pesticides used on non-organic fruits and vegetables. Studies have found that pesticides have a negative impact on sperm quality and ovarian function. Informed shoppers are selective; they buy organic produce based on the “Dirty Dozen” list, which identifies the worst offenders. The 2015 list, which is compiled by The Environmental Working Group, includes apples, peaches, nectarines, strawberries, grapes, celery, spinach, sweet bell peppers and cucumbers. More information about the “Dirty Dozen,” as well as the “Clean 15,” can be found on www.ewg.org.
Dairy Section
With many trendy diets warning that adults should restrict or eliminate dairy, it may seem counterintuitive to stock up on it. But dairy, including low-fat cheese, eggs, yogurt and skim milk, is part of a healthy diet. It is important for women to consume calcium, especially women who are pregnant or preparing to be pregnant. Some studies support eating one serving per day of whole fat milk or yogurt. To avoid synthetic hormones and antibiotics, buy organic dairy when possible.
“When it is time for a snack, start by looking in your refrigerator,” says Gundell. “Perishable items that we keep refrigerated, such as mozzarella sticks, yogurt and hummus, are fresh and healthy. Just beware of options that are packed with sugar and starch; some examples are yogurt with candy toppings and chocolate milk made with high fructose syrup.”
Meat & Fish Sections
A well-balanced diet includes protein, which can be found in chicken, beef and fish. Most nutritionists recommend eating lean meat such as chicken and fish without antibiotics and hormones, and consider buying organic when possible. The best fish to consider comes from the sea, rather than fish farms where fish are treated with antibiotics and may have lower amounts of protein. It is important for everyone in the family, including the dad-to-be, to eat low mercury fish such as salmon and trout. This is important before becoming pregnant as well as during and after.
Alternatively, beans and legumes are a great source of protein without some of the headaches of animal-based products. Lentils, split pea and kidney beans are good bases for stews and soups. And hummus is a good snack, especially when paired with carrots or other vegetables. Incorporating vegetarian lunches or even just one dinner per week can help improve a diet overall.
Frozen Foods Aisle
In a journey where shoppers are looking for foods that are not processed, it may seem like the frozen food aisle is an area to skip. But alongside the prepackaged dinners and processed snacks, there are options that can be nutrient-dense and low cost. Frozen fruits and vegetables have the same nutrients and health benefits as their fresh counterparts, often for a fraction of the price. For example, frozen fruits are perfect for making smoothies and frozen vegetables can be added to soup. Avoid any packages that include sauces, which are typically packed with preservatives, fat and sodium.
Bread Aisle
While many dieters are trying to cut out bread, pasta and other “carbs,” women trying to have a baby should include complex carbohydrates in their diets because they are a good source of folic acid. Complex carbohydrates, including whole grain and old world grains, are also a good source of energy.
Smart grocery store choices and home cooking can be an essential part of a fertility treatment plan. Like anything else, practice makes perfect. And until then, keep Gundell’s mantra in mind: “If it wasn’t in your grandmother’s pantry, try to avoid it.”
Submitted by Tally Jacobs. Reproductive Medicine Associates of Connecticut (RMACT) is Fairfield County’s leading fertility practice. Their five Board Certified reproductive endocrinologists and two nutritionists lead several free seminars and workshops throughout the year, including a Grocery Tour Workshop and Preconception Wellness Seminar. For a list of upcoming events, please go to www.rmact.com and click on “events.”