Good nutrition is essential in both partners.  Too often the focus is placed on a woman’s health in preparation for conception, however, nutrition is just as important in men to promote a healthy sperm count with good motility.

Here are my top seven nutrition tips for healthy conception!

WEIGHT – Being either under or overweight will decrease your chances of conception.  Research suggests that an ideal body weight is between a BMI of 20 and 25.  While a healthy weight will help with conception it will also influence long-term health for years to come.

SMARTEN YOU CARBS – Refined, high GI carbohydrates (think white bread, flour and sugar) have been shown to contribute to insulin resistance and poor blood glucose control which both negatively impact on fertility.  Instead opt for low GI carbohydrates, which are slowly absorbed by the body and will avoid sudden spikes in blood sugar.  Great choices include wholegrains, legumes (chickpeas, beans, lentils etc), whole fruit, corn and potatoes such as sweet, carisma, nicola and nadine.

FOLATE – Folate is needed to support growth and is particularly important during the early stages (first 12 weeks) in development of baby’s brain and spinal column.  All women planning for pregnancy are encouraged to take a folate supplement in addition to eating a diet rich in folate containing foods such as legumes, leafy greens (no surprise folate sounds like the word ‘foliage’), eggs, avocado, nuts and seeds.

ZINC – Essential for both partners! For men, zinc is required for healthy sperm production and in women zinc helps eggs ripen for fertilisation.  In boosting your zinc intake think oysters (how decadent!), red and white meat, dairy, legumes, nuts and seeds.

IRON – Menstruation causes women to lose iron through blood lose and if intake of iron is inadequate this can lead to some women becoming anaemic.  Research suggests conception is less likely to occur if you have low iron levels or are indeed anaemic.  Unquestionably, red meat is the optimal source of iron and as a general rule try to eat red meat two to three times each week.  Iron from animal sources is better absorbed than plant foods, however, you can assist the absorption of iron from plant sources by eating a food rich in vitamin C at the same time.  Plant sources of iron include legumes, wholegrains, leafy greens, tofu, nuts and seeds.  Great ways to include vitamin C is to enjoy brightly coloured salads with your meal, use lemon juice is dressings or follow your meal with a piece of fruit.

IODINE – Iodine is required for production thyroid hormones in both partners and when bub comes along is essential for proper hormone production and brain development.  As with folate, all women planning a pregnancy should take a daily iodine supplement.  Iodine is found in seafood, eggs, iodised salt and vegetables.  Unfortunately, in Australia the iodine content of vegetables is quite poor due to Australian soil being a poor source of iodine.

HEALTHY FATS – Trans fats found in processed foods such as pies, biscuits and pastries have been negatively associated with poor fertility.  Whereas, healthy fats found in avocado, nuts, seeds and oily fish such as salmon, tuna, mackerel and sardines have been associated with improved fertility and cardiovascular health.

Jenelle Croatto APD

Health Care Centre - Crookwell

www.feedinc.net

Jenelle.feedinc@gmail.com

0417 429 545

Twitter | Instagram - @jenellecroatto

Roasted beetroot, buckwheat, watercress and goat’s cheese salad

With Jenelle Croatto APD

Ingredients

- 1 cup uncooked buckwheat

- 2 x large beetroot

- ½ cup chopped almonds or other nuts of choice 

- 2 cups watercress

- 1 TBS fresh chives or other herbs of choice chopped

- Low fat goats cheese

- 3 TBS extra virgin olive oil

- 2 TBS fresh orange juice

- 1 TBS balsamic vinegar

Method

1. Preheat the oven to 180C and trim any remaining beetroot leaves.  Wrap each beetroot in foil and roast for around 50 minutes or until a skewer easily pierces the flesh.  Allow to cool and then peel and cut into small cubes (2 x 2 cm).

2.  Meantime, gently toast the buckwheat in a pan for 2-3 minutes to create a lovely nutty aroma.  Add 2 cups of water and bring to the boil.  Reduce the heat and simmer until cooked and fluffy – should take around 15 minutes.  Once cooked remove from the stove, rinse with cold water and drain well (nobody likes a soggy salad).

3. In a bowl combine the buckwheat, beetroot, watercress, chives and almonds.

4. Whisk together the olive oil, balsamic vinegar and orange juice to prepare the dressing.

5. Drizzle the dressing over the salad and crumble in some goats cheese.  Gently combine all ingredients and then serve