Eat this for healthy eggs and hormones

There is one thing in your diet that you probably aren't eating enough of and it’s having a huge impact on your fertility.

It’s protein. But you’re not alone.

In my clinic there’s a common eating pattern I see a lot. Particularly with women trying to conceive. It starts with breakfast, consisting of something along the lines of coffee + toast with avo. Then a salad or sandwich for lunch, maybe with a little bit of chicken added in.

They are great healthy options. But there’s still a problem.

There’s been barely enough protein to feed your muscles for movement during the day. And none left to create good quality eggs that could support a pregnancy.

Dinner for most women tends to be… well, great.

That delicious steak, chicken breast or tofu was an excellent choice.But here's the thing, one steak at dinner doesn't make up for a lack of protein rich foods during the day. To get enough in it’s important to spread out how much you take in over a few meals.

Mainly because protein is very filling.

Too many women are severely under-eating calories in general. Even if you’re carrying extra weight, going into a huge deficit will work against getting pregnant. Large calorie and protein deficits create a stress response in the body. Making it difficult for your body to make a baby.

Yes, protein helps to build muscle in the gym.

But these are the reasons it’s essential for fertility:

• Hormone production.
• Egg and sperm quality.
• Tissue repair and growth.
• DNA replication for you and your baby!
• Forms the basis on the building blocks for nearly every tissue in the body.
• Protein rich foods often provide key fertility nutrients such as iron, zinc, and vitamin B12.

Calculate how much you need.

Demand for protein goes up in pregnancy. But we need to make sure you are getting enough when preparing to conceive.

I don't want your body to work hard to create a baby. I want it to have all the nutrients it needs!

Have 0.8g to 1.2g of protein per kg of body weight. For a 70kg woman, this is between 56-85g protein per day. You protein needs will increase when you exercise or move more! So if you are training 4 times a week, up those levels to 100g protein.

Prioritise quality over quantity.

You don’t need to eat bulk meat! Research tells us that excessive animal protein can have a negative impact on your fertility. For some women it affected their ovulation.Still consume meat in your meals, but you can skip the carnivore diet. It’s all about balance!

Aim to have variety in your diet. Try and balance animal protein sources with plant protein to balance. Think lentils, chickpeas, tofu, tempeh, quinoa, and nuts.

If you are having protein powder aim for one that doesn’t have added:

• Vitamins and minerals
• Caffeine-containing ingredients
• Artificial sweeteners
• Herbal supplements

You can use a whey or plant based protein powder.

Women often focus on what they need to get rid of when they are trying to conceive. It can be hard to remember that when we are getting enough variation and nutrition from our diet, we don’t need to supplement. Focus on food first. It will help you so much more in the long run.

I've created a list of simple ways to incorporate more protein into your diet.

• Eat more beans.
• Add collagen powder to soups.
• Swap yoghurt to greek yoghurt.
• Eat your protein first in your meal.
• Top meals and salads with nuts and seeds.
• Add cottage cheese into meals and snacks.
• Add protein powder or collagen to smoothies.
• Add smoked salmon or bacon to eggs in the morning.
• Include a source of protein with every meal and snack.
• Bulk out salads with things like quinoa, buckwheat, edamame, lentils, chickpeas.

I’ve seen first-hand in clinic how simple changes can have incredible results. From natural fertility to better outcomes with IVF cycles.

When you are doing all the right things and you aren’t getting pregnant a simple change to your diet might be all you need to do.

Is there anything you are struggling with in your diet?

Or confused about what you should be eating when trying to conceive? Google can be overwhelming. Hit reply and I’m happy to answer your questions.

Jaya x