Ok so I have a bit of a bee in my bonnet about including protein, fibre and healthy fats with every meal and snack. Why? Balancing your meals is super important to help our bodies manage our blood sugar levels and keep them steady throughout the day to stop us feeling tired, irritable and craving foods we probably shouldn’t be eating. Plus, our body needs these food groups to make energy, maintain a healthy digestion, build healthy hormones and generally keep us happy and well.
In the context of fertility, blood sugar imbalance has been linked to poor egg and sperm quality, impaired ovulation, whacky cycles and lower levels of successful implantation.
So how can we support our blood sugar levels with the foods we eat?
Include a good amount of protein with every meal. Protein helps to steady our blood sugar levels by slowing down the absorption of glucose into the bloodstream which also helps to keep us fuller for longer. Plus, protein is a key building block for certain hormones. Aim for 20-30g of protein per meal or, as a rough guide, a portion about the size of your palm
Include fibre in the form of brightly coloured vegetables and fruits. Not only do they provide a huge amount of vitamins and antioxidants which are important for fertility and overall health, but they also help to stabilise blood sugar, keep us full and aid our digestive health which is important for the efficient detoxification of hormones. Aim for 5 portions of veg and 1-2 portions of fruit every day. As a rule of thumb, a portion of veg is roughly 1 cup of raw vegetables or 1/2 cup of cooked vegetables.
Include healthy fats in the form of olive oil, avocado, eggs, nuts and seeds or oily fish. Healthy fats are so important for our overall health – they help to stabilise blood sugar levels, reduce inflammation, help to absorb vitamins, support the brain and nervous system health, skin health, immunity, joint health…I mean, the list is pretty much endless. In the context of fertility, healthy fats are essential for our body to make hormones and have been shown to protect egg and sperm health, increase blood flow to the uterus, and support ovulation. Aim for 1 tbsp worth of healthy fats with every meal.
Would you like to know more about how to eat in a way that can help to boost your fertility as well as your overall health and wellbeing? When working with me 1:1, you will receive a health plan that is completely tailored to YOU as a person, your dietary preferences and your general lifestyle.
Why not book in for your free 30 minute call with me today to find out how I can help you reach your goals? Simply email me at hello@sarahnash.co.uk.
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