~ 100g of yoghurt 

~ 1 cup of fresh mixed berries

~ 1 cup raw spinach

~ 1 cup milk of choice

~ ½ medium banana 

~ 30g (1/4 cup) oats or muesli

Snack One
~ 1 small english muffin
~ 15g nut butter of choice

Lunch: Baked Salmon with Quinoa Salad
~ 100g baked salmon

~ 1 cup fresh kale

~ 1/3 cup raw edamame

~ 1/3 cup raw capsicum

~ 1/3 cup raw diced cucumber

~ 1 cup cooked quinoa

Snack Two

~ 1/2 medium apple

Dinner: Grilled Chicken Pita Pockets
~ 80g grilled chicken breast 

~ 1 medium pita bread 

~ ½ cup ricotta 

~ 1/3 medium avocado

~ ½ cup fresh lettuce of choice

~ ½ medium fresh tomato 

Advice
~ folate supplements are recommended for all women 
~ multivitamins and other supplements should be consumed based on dietary requirements/ nutrient deficiencies
~ Drink larges amount of water 
~ Limit caffeine intake and avoid alcohol consumption

*Serving sizes recommended are based on information from eatforhealth.gov.au*

Breakfast: Oatmeal with any chosen fruit: raspberries, apple, blueberries, banana, walnuts and chia seeds

 

Lunch: Quinoa with avocado, capsicum, cucumber, spinach, kale and panfried chicken (with olive oil)

 

Snack: Fruit with full fat Greek yogurt

 

Dinner: Flat head fish with broccoli peas and corn and green beans (slightly cooked or raw)

 

Additional advice: 

·      Avoid red meats and saturated fats as they have adverse affects to infertility. Iron supplements and non heam iron from other foods can be used to decrease the risk of ovulatory infertility 

·      Have food rich in foliate ie dark leafy greens, fortified bread, eggs, fortified dairy product

·      Foods high in omega-3 fatty acids- Chia seeds, Flax seeds, Walnuts, Salmon

·      Although caffeine and alcohol has yet to be linked with affects on fertility women who are trying to conceive should avoid alcohol as if they do fall pregnant and are unaware there are risks linked between alcohol and foetal alcohol syndrome (FAS)

Omelette: 

-       Spinach, cheese & mushroom

-       Toast 

-       Fresh Berries

-       Optional: Coffee with milk

Mexican Style Salad:

-       Quinoa

-       Red kidney beans

-       Chickpeas

-       Capsicum

-       Brown onion 

-       Tomato

-       Avocado

-       Lettuce

-       Garlic, Paprika, Chilli, Lemon, S&P

-       Walnuts

-       Nectarine

Honey Soy Salmon:

-       Salmon Fillet

-       Bok Choy

-       Green beans

-       Snow peas 

-       Brown rice 

-       Honey, Soy, Ginger, Garlic, Lime

 

1.      Folate supplementation as well as folate rich foods in diet (800 micrograms: 400 from diet, and 400 from supplement)

2.      Micronutrients should be monitored, and supplementation should occur to decrease deficiencies (ie. 150mg Iron, B vitamins especially B12) as well as a healthy diet

3.      Consume Omega 3 fatty acids (promote fertility, assists in longer gestation and high infant birth weights – as well as general brain and heart health)

4.      Coffee consumption should be kept at a minimum with 1 cup per day or less than 200mg -300mg of caffeine. 

5.      Avoid Alcohol and Illicit 🤬

6.      Consult your GP regarding other medications (ie. Non-prescribed herbal supplements)

1/2 cup granola (oats, sunflower seeds and pumpkin seeds)

1/2 cup mixed berries 

 Sprinkle of cinnamon and honey

Morning snack:

Handful of walnuts and 1 orange

Lunch:
2 salmon fillets (cajun seasoning)

bok choy 

asparagus

Afternoon snack 

carrots, cucumber with hummus 

Chicken and broccoli stir fry with cashews and brown rice 

Recommendations 
- Drink 1 -2L of water a day 
-  Folate and iron supplement at least 200 micrograms of folic acid and 40-80 milligrams of iron and multivitamin 
- Avoid any alcohol consumption and limit intake of caffeinated drinks  
- Increase amounts of omega-3 fatty acids to regulate ovulation induing hormones and blood flow to reproductive organs
- Limit sugar intake, too much consumption of refined sugars can interfere with conception 

 

Folate: Woman of childbearing age require 400ug from fortified breads, leafy vegetables and fruits. For preconception, an additional 400ug/per day supplement is essential.

 

Vitamin B12: 2.4ug/per day is required and foods which contain B12 are found in animal products. Vegetarians and vegan diets are recommended to take a daily supplement.

 

Omega 3 Fatty Acids: Can be found in oily fish such as salmon and tuna, however precautions are necessary for mercury levels in long living, predatory fish.

 

Iron: Uphold recommended levels as most women are deficient. Inclusive foods are dark green vegetables, baked potatoes and cashews.

 

Iodine: Ensure diet contains seafood and dairy plus a 150ug/per day supplement.

Abstain from alcohol, limit caffeine to one cup per day and drink 1-2L of water daily.