I guess as a logical extension to blogging about gardening, food and parenting would be a post about good food to eat when trying to conceive (TTC).
I feel like every other page I click on while looking up about TTC is telling me what I cannot eat. So, I thought it would be fun to talk about what you should eat. Obviously, fruits/veggies/whole-grains are important. When you are pregnant, you need to eat healthy. You might as well start now.
Our bodies are designed to work best when we are healthy. Mother Nature wouldn't want us to add a new kid to the bunch if we can barely sustain our own life. Obviously, it happens, but it is harder when you are not getting all the nutrients your body needs. These power foods will help get your nutrition in top baby-making shape.
Pre-Natal Vitamins
Even if you are not pregnant, you should start taking a pre-natal vitamin. Back to the whole "it's easier to get preggers when you are healthy", you might be full, but your body measures nutrition on many different levels, and one of those is in the amount of important vitamins in your system.
Beans
You need protein but studies, such as one at Harvard School of Public Health, have suggested that plant protein is the best type of protein to get while trying to conceive. Too much animal protein has been linked to problems with infertility.
- Black Bean Soup (I'd double the red bell pepper and throw in some sautéed mushrooms)
- Black Bean Salad
- Yam and Black Bean Burrito (This would be good with pinto beans instead too)
- Veggie Cassoulet (Add whatever veggies you have running around)
Nuts
Back to the benefits of plant-based protein. This article has a great list of ways to make easy swaps and add more nuts to your diet.
- Spaghetti with Anchovies and Almonds (Anchovies and whole wheat pasta give you lots of extra points)
- Sweet Potato topped with Greek Yogurt and Pinenuts (Iron rich sweet potatoes are a bonus)
- Pasta with Cauliflower and Walnuts (once again make sure to upgrade to whole wheat pasta, also, walnuts are extra high in omega-3s so bonus points there too)
- Circassian Chicken (a Turkish dish with walnuts)
Whole Milk Products
I've read that too much dairy can cause problems with infertility, but Jorge E. Chavarro, M.D., Sc.D., author of the fertility diet says that whole milk products can be good. Apparently it's something with the fat. Also, more hormones are in skim milk products (so going organic could help). Don't go overboard, it's only one serving a day.
Leafy Greens
I feel like leafy greens make almost every "good foods for you" list. But that's because they are leafy little nutritional power houses. Bulk up on spinach, rapini, broccoli, arugula, and kale. Vitamins in these show to improve ovulation. Also they make sperm better, so get the daddy-to-be to chow down on some too!
- Rapini and White Bean Pasta (beans are a bonus)
- Whole Wheat Pasta with Edamame and Arugula (extra points for the whole wheat pasta)
- Sausage Stuffed Cabbage
- Slow Cooker Kale Cannellini Soup
Iron-Rich Foods
One study found a 40% decrease in troubles getting pregnant if the woman took an iron supplement (which is non-heme iron). Quinoa, red meat, egg yolks, raisins, prunes, scallops, beans, liver and sweet potatoes are all easy ways to increase your iron amount.
- Quinoa with Tomatoes and Spinach (Extra points for Leafy Greens and Whole Grains)
- Scallop Scampi (Serve with whole wheat angel hair pasta for extra points and swap in olive oil for the margarine for even more points!)
- Deviled Eggs with Greek Yogurt (Greek Yogurt is a bonus)
Pumpkin Seeds
It's very seasonal right now. Buy a bag or scrape out a pumpkin. Coat the seeds in a little bit of olive oil (which you'll see below is another Baby Makin Food) and your favorite spices (salt/Italian seasoning; or pumpkin pie spice; or cumin/salt....get creative)
Whole Grains
High blood sugar levels have been shown to decrease your chances of getting pregnant by up to 50%. Luckily complex carbs can help keep your blood sugar (and insulin levels) stable. Oatmeal and brown/wild rice are super easy they are whole grains by default. But, when it comes to bread be careful and make sure to grab 100% whole-wheat or 100% whole-grain breads/pastas. You don't want "made with whole wheat". That's the labels trying to cheat.
- Swap in whole wheat pasta in your favorite recipe. Can't stomach the whole wheat pasta? Try going half and half whole wheat to regular for a few meals then, increase the whole wheat percentage.
- Baked Oatmeal with Blueberries and Bananas
- Cajun Wild Rice (Can do it in the slow cooker!)
- Quinoa Tabbouleh (Extra points in quinoa for it's high iron. Throw in some raisins to really get the extra iron points)
Olive Oil
Olive oil is helps maintain a healthy blood sugar level and decreases inflammation throughout the body which can help fertilization and development of the embryo. I sautee my veggies in olive oil and use it instead of butter in many recipes.
- Basil Pesto (extra points for the pine nuts)
- Butternut Squash Gratin with Dates and Pistachios (Bonus points with the dates and the Pistachios)
- Sauteed Brussel Sprouts (Don't diss the sprouts until you've tried them sauteed. Cooked correctly, they are very tasty!)
Low-Mercury Fish
Salmon is one of those "super foods" that scores a place on many top foods list due to the amount of Omega 3 Fatty Acids it contains. Omega 3s have been shown to assist in regulating reproductive hormones. It's also good to take a DHA supplement once you are pregnant. Might as well start now. As for getting your DHA in food, any low-mercury fish is a good choice. Salmon, scallops, sardines, anchovies, squid, tilapia, and catfish are amoung the list of lower mercury fish. Check out the whole list: http://www.americanpregnancy.org/pregnancyhealth/fishmercury.htm
- DHA Supplement
- Salmon with CousCous
- Catfish Amandine (extra points with the almonds)
- Squid/Tilapia/Scallop Bouillabaisse
