Foods to eat and avoid for fertility, according to a nutritionist - The Indian Express

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By: Lifestyle Desk | New Delhi | Updated: July 13, 2020 11:40:41 am

Eat a variety of fruits and vegetables to improve chances of pregnancy. (Source: getty images)

Maintaining a healthy lifestyle and diet is crucial for boosting fertility and increasing the chances of pregnancy. Celebrity nutritionist Rujuta Diwekar recently shared some tips for eating healthy in case you are trying for pregnancy.

“The one thing that improves your chances of conception other than good sex, is insulin sensitivity. And to improve insulin sensitivity you must take the brave path of increasing your lean body weight. What you eat (and don’t) play a big role in that,” Diwekar wrote on Instagram.

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5 food tips to make getting pregnant easy- The one thing that improves your chances of conception other than good sex, is insulin sensitivity. And to improve insulin sensitivity you must take the brave path of increasing your lean body weight. What you eat (and don’t) play a big role in that. So, 1. Reduce intake of packaged products. Not just obvious junk food but camouflaged junk, which pretends to be healthy. E.g. cereals, juices, biscuits. Also, the low-fat versions of yogurt, cheese or even ice cream. Thumb rule – if its selling on the basis of a single nutrient, then stay away. 2. Introduce a pickle or chutney in one of your main meals every day. These may not be taught to us as sources of Vit B12, but it is exactly these essential-fat packed side dishes that help us assimilate and even make our own B12. One tsp of pickle to breakfast or lunch, and two-three tsp of chutney to lunch or dinner. 3. Learn to set curd at home. Better still, find a husband who can do it for you. From the diverse strains of gut-friendly bacteria to the essential amino acids and B vitamins, dahi is the magical food that you can’t afford to miss. The probiotic yogurt in the market is no match for home-set curd. It is also a good antidote to breakouts and sweet cravings during PMS and it will help keep acidity under control once pregnant. 4. Eat according to the season. Make that logistical move from mall to a small market and patronize what is in season. Other than tasting better, it will also improve your chances of eating a variety of fruits and vegetables throughout the year. Improved diet diversity is good news for the intestinal mucosa, probiotic bacteria and insulin sensitivity. 5. Know when to stop eating. Follow the Mental Meal Map where you first visualize how much you want to eat and then start with half the amount. The trick is to eat slower than usual. Smaller morsels of food enter the stomach, thus improving the micronutrient assimilation and insulin response. This process can be repeated if required, but be without gadgets when eating so that you are tuned in to your stomach signals. Also, don’t forget those 3-5 tsps of ghee daily. Extract from #pregnancynotes

A post shared by Rujuta Diwekar (@rujuta.diwekar) on Jul 8, 2020 at 2:05am PDT

Here are some food tips she suggested:

1. Avoid eating packaged foods, not just junk but also foods like cereals, juices and biscuits. Diwekar also advised against eating low-fat versions of yogurt, cheese and ice cream.

2. Add a pickle or chutney to your main meal every day. “These may not be taught to us as sources of Vit B12, but it is exactly these essential-fat packed side dishes that help us assimilate and even make our own B12. One tsp of pickle to breakfast or lunch, and two-three tsp of chutney to lunch or dinner,” Diwekar suggested.

3. Set curd at home. Curd has a lot of benefits — it has diverse strains of gut bacteria, essential amino acids and B vitamins, said the nutritionist. “The probiotic yogurt in the market is no match for home-set curd. It is also a good antidote to breakouts and sweet cravings during PMS and it will help keep acidity under control once pregnant,” she added.

Read| Tips for pregnant women to stay safe from COVID-19

4. Eat a variety of fruits and vegetables throughout the year. Improved diet diversity is good for the intestinal mucosa, probiotic bacteria and insulin sensitivity.

5. Avoid overeating. Eat slower than usual so that smaller morsels of food enter the stomach and improve the micronutrient assimilation and insulin response. “Follow the Mental Meal Map where you first visualize how much you want to eat and then start with half the amount,” the nutritionist wrote. Make sure you concentrate on the food while eating, without gadgets, so that you are tuned into your stomach signals.

Read| What happens to your body when you eat fast?

Along with this, have three to five tablespoons of ghee daily.

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