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The Fertily Plate
How to implement these dietary recommendations?
In episode 9, Laura gives you key and actionable tips to integrate all of her recommendations on a daily basis.
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Summary
🔊 This program is an information program by a trained professional. This is generic advice and is not a personalized diagnosis. In all cases, we recommend that you be followed by a gynecologist and/or a midwife for individualized follow-up.
What you will learn in this episode
How do you put all these tips in place effectively?
Changing your eating habits doesn't happen overnight. The Objective is first of all to Become aware Of what we already do on a daily basis.
1. Identify your starting points
To start changing my habits and applying these tips:
- I spot the The Hardest Things to Change;
- I spot the Easiest Things to Change and I'm starting with them.
👉 Starting with the Simplest Means Giving Yourself Every Chance to Succeed.
💡 Key figures
According to a study published inEuropean Journal of Social Psychology in 2009, it takes an average of 66 days for a new health habit (such as a better diet) to become automatic.
2. The Food Notebook: A Concrete Tool to Use
To have a good global vision of what I can change and what I eat, I use a food notebook.
For a week, I note:
- What I eat morning, noon, and evening;
- The supplements I take;
- My possible digestive symptoms (if I am concerned).
👉 The aim: See Black on White My True Habits and become aware of what can change.
3. Take Action Takes
Once My Habits Have Been Identified, I Choose A Small Realistic Change, can I stick to it before I add anything else.
It's consistency that counts, not perfection.
👉 For Laura, the most important starting point is to have a balanced, varied and complete plate.
4. When should you consult a dietitian specializing in fertility?
Individual support is particularly useful if:
- I Am In Infertility Journey (more than 1 year without pregnancy despite regular intercourse);
- I Am In PMA race (medically assisted procreation);
- I am concerned by a Female pathology : endometriosis, PCOS, adenomyosis, cycle disorders...
- I Live With A Chronic Illness Or a Background Treatment That impacts my metabolism.
Laura Calls Back : starting with a balanced diet remains the basis — before moving on to finer adjustments.
____
It is the end of this program. Reflet, Laura, Melisande and the whole Reflet team sincerely thank you for your trust.
🔎 Useful definitions
🎯 Actions concrètes
Laura's 4 Big Tips for Moving Forward With the general recommendations shared in Reflet :
- Identify at the start The Easiest Things to Changer for me or the most difficult ones for me to change;
- For one week, Use a food notebook and write down all my foods, supplements, snacks... In order to become aware of my habits;
- Choose an item, easy for me to change, Make it evolve and then make sure that the habit is well established before moving on to the next one;
- In case of a long fertility course (MAP, more than a year without conceiving...) or conditions (PCOS, endo, Crohn...)), Go see a Dietitian.
For the future, we strongly invite you to Ask your general questions about the program in the “community” section, This allows you not to be left alone with your questions. However, thank you forAvoid talking about your personal situation, because Reflet is not a platform for individual care
Finally, to go further, you can consult the complementary programs that were mentioned during this series:
- The myth of capsules: to navigate dietary supplement information;
- Good oocytes: To take care of its oocyte quality naturally and more generally than through food;
- Without rules: The program dedicated to the natural approach and PCOS.
.png)
Summary
🔊 This program is an information program by a trained professional. This is generic advice and is not a personalized diagnosis. In all cases, we recommend that you be followed by a gynecologist and/or a midwife for individualized follow-up.
What you will learn in this episode
How do you put all these tips in place effectively?
Changing your eating habits doesn't happen overnight. The Objective is first of all to Become aware Of what we already do on a daily basis.
1. Identify your starting points
To start changing my habits and applying these tips:
- I spot the The Hardest Things to Change;
- I spot the Easiest Things to Change and I'm starting with them.
👉 Starting with the Simplest Means Giving Yourself Every Chance to Succeed.
💡 Key figures
According to a study published inEuropean Journal of Social Psychology in 2009, it takes an average of 66 days for a new health habit (such as a better diet) to become automatic.
2. The Food Notebook: A Concrete Tool to Use
To have a good global vision of what I can change and what I eat, I use a food notebook.
For a week, I note:
- What I eat morning, noon, and evening;
- The supplements I take;
- My possible digestive symptoms (if I am concerned).
👉 The aim: See Black on White My True Habits and become aware of what can change.
3. Take Action Takes
Once My Habits Have Been Identified, I Choose A Small Realistic Change, can I stick to it before I add anything else.
It's consistency that counts, not perfection.
👉 For Laura, the most important starting point is to have a balanced, varied and complete plate.
4. When should you consult a dietitian specializing in fertility?
Individual support is particularly useful if:
- I Am In Infertility Journey (more than 1 year without pregnancy despite regular intercourse);
- I Am In PMA race (medically assisted procreation);
- I am concerned by a Female pathology : endometriosis, PCOS, adenomyosis, cycle disorders...
- I Live With A Chronic Illness Or a Background Treatment That impacts my metabolism.
Laura Calls Back : starting with a balanced diet remains the basis — before moving on to finer adjustments.
____
It is the end of this program. Reflet, Laura, Melisande and the whole Reflet team sincerely thank you for your trust.
🎯 Concrete actions
Laura's 4 Big Tips for Moving Forward With the general recommendations shared in Reflet :
- Identify at the start The Easiest Things to Changer for me or the most difficult ones for me to change;
- For one week, Use a food notebook and write down all my foods, supplements, snacks... In order to become aware of my habits;
- Choose an item, easy for me to change, Make it evolve and then make sure that the habit is well established before moving on to the next one;
- In case of a long fertility course (MAP, more than a year without conceiving...) or conditions (PCOS, endo, Crohn...)), Go see a Dietitian.
For the future, we strongly invite you to Ask your general questions about the program in the “community” section, This allows you not to be left alone with your questions. However, thank you forAvoid talking about your personal situation, because Reflet is not a platform for individual care
Finally, to go further, you can consult the complementary programs that were mentioned during this series:
- The myth of capsules: to navigate dietary supplement information;
- Good oocytes: To take care of its oocyte quality naturally and more generally than through food;
- Without rules: The program dedicated to the natural approach and PCOS.
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