During the 3 month preconception period, I increased my intake of the following foods:
- Cholesterol-Containing Foods: The war against cholesterol has been devastatingly misguided. Whether made by the body or consumed through the diet, cholesterol is essential for maintaining healthy, fertile hormone levels. The hormones that are required to get pregnant are all made from cholesterol. Unfortunately, these cholesterol-containing foods also happen to be animal products. As someone that was a vegetarian for about 20 years, I know how hard this can be. To give my body the best chance to conceive a healthy baby, however, I consumed the following cholesterol-rich foods daily:
- Pasture-raised eggs (2-4 each day)
- Grass-fed butter
- Grass-fed beef
- Protein: Consuming adequate amounts of high-quality protein has many benefits for women trying to conceive. For starters, protein helps to stabilize blood sugar levels, which is vital for balancing reproductive hormones. Additionally, low protein intake around the time of conception has been associated with negative impacts on embryo development, leading to increased rates of slowed or halted embryo growth. Studies show that consuming approximately 100 grams of high-quality (grass-fed, pasture-raised, organic) protein per day results in the best pregnancy outcomes. Please note, eating factory-farmed, conventionally-raised animal products can actually have the opposite effect. These types of animal products contain hormones, antibiotics, and toxins that can be detrimental to your fertility.
- Avocados and Pumpkin Seeds: Rich in vitamins and monounsaturated fats, avocados and pumpkin seeds contain many nutrients that are important to create a healthy baby. The healthy fats they contain also help your body better absorb the nutrients from the other foods you eat. I ate about ½ an avocado and 3 tablespoons of pumpkin seeds every day for 3 months prior to getting pregnant.
- Liver: Rich in vitamins A, D, K, B12, folate, choline, CoQ10, amino acids, iron and zinc, liver is a nutrient powerhouse. Often called the most nutrient-dense food per serving, liver supports fertility and a healthy pregnancy. As someone that can’t stomach preparing and consuming liver, I chose to take a serving of freeze-dried, grass-fed liver capsules a few times a week.
*Note: if you are on a blood-thinning medication, be cautious with taking liver supplements. Review your blood work with your doctor before taking liver supplements.
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