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The Fertily Plate
Key macro and micronutrients to conceive
In episode 3, you will understand where the macronutrients and micronutrients are in the pro-fertility diet, how many to consume and how to do it according to your situation.
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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
Macronutrients (the “big pillars”)
These are the nutrients that the body needs in Large quantity Every day. They Bring theEnergy And Serve As Building Materials For the body.
- Fat (fat) : essential for the manufacture of hormones, cell membranes and as reserve energy;
- Carbohydrates (sugars) : the main source of rapid energy for the body and brain;
- Proteins : necessary to build and repair tissues (muscles, organs, enzymes, hormones).
👉 They represent the solid foundation of the diet: without them, the body cannot function properly.
We need a lot of them, they are there to provide the body with a solid foundation and energy.
Micronutrients (the “small allies”)
These are the nutrients we need in Very small quantity, but they are indispensable because they regulate almost all chemical reactions in the body.
- Vitamins : e.g. vitamin D for immunity and fertility, or B vitamins for energy.
- Minerals : calcium, iron, magnesium... involved in energy, nervous balance, fertility.
- Trace elements : iodine, zinc, selenium... present in very low quantities but essential for proper hormonal and cellular functioning.
👉 They allow the body toUse macronutrients correctly and to maintain a good overall balance.
💡 Key figures
Omega-3 and fertility: A Meta-analysis From 2024 Carried Out in the National Library of Medicine, covering several clinical trials (6 trials on 1789 women in treatment, 4 out of 2607 women conceiving naturally...) indicates that:
- Women Taking Omega-3S Have 1.36 times more chances to become pregnant spontaneously;
- And Reach a Fertilization rate Up to 2.14 times higher Than Those Who Do Not Consume It.
This study focuses on omega-3 supplementation, but confirms their importance in the diet.
Daily consumption guidelines
- 10— 20% protein;
- 35— 40% fat;
- 40— 50% carbohydrates.
What if I am vegetarian or vegan?
Good sources of protein can be found in vegetables, quinoa, quinoa, quinoa, oats, tofu, tempeh, seitan...
And for vegetables?
Sometimes it's not the vegetable that “causes the problem”, but the way it's cooked.
💡 Laura's advice: try different preparations, start with small quantities, and remember: Our Tastes Change Over Time.
👉 DDiversifying and Greening the Plate Is a key rule.
Focus on Omega 3: Essential Lipids
Omega 3 are Essential fatty acids (the body cannot make them, they must be found in food).
Their benefits:
- Powerful anti-inflammatory effect (important because inflammation affects fertility);
- Support for the brain and nervous balance;
- Membrane fluidity: allows nutrients to enter cells.
There are 3 types of Omega 3:
- FASD And DHA : especially in fatty fish and seaweed;
- ALA : the vegetable version: flaxseed, camelina oil, rapeseed oil, rapeseed oil, rapeseed oil, walnuts, hemp seeds, or even in “Bleu-Blanc-Coeur” eggs.
The details of these Omega 3 are in the useful definitions. To better understand Omega 3 supplementation and when it is necessary, go to the program “The myth of capsules”.
How to consume these different sources of Omega 3?
- Seaweed: in tartar, or dried and sprinkled on a dish (preferably organic);
- Oily fish: choose small ones (sardines, mackerel, herring, anchovies) because they contain fewer heavy metals;
- Alternate fish choices and ideally consume fish 2 times a week.
👉 Warning: heavy metals are endocrine disruptors and can affect hormonal balance.
What are the other sources of vitamins and minerals that are key to fertility?
All B vitamins in general such as vitamins B9, B12, B6 or even Choline.
I find them in dietary yeast, vegetables, vegetables, green vegetables, seeds, and proteins.
💡 Dietary yeasts are rich in micronutrients and ideal for sprinkles on a salad or sandwich.
🔎 Useful definitions
EPA: Eicosapentaenoic acid (EPA), from English eicosapentaenoic acid), or more exactly icosapentaenoic acid, sometimes also called timnodonic acid because it was isolated for the first time from tuna, is An omega-3 polyunsaturated fatty acid. According to a 2009 study, a high consumption of EPA and DHA changes the expression of 1040 genes in peripheral mononuclear blood cells (PBMC), including many “anti-inflammatory” genes.
Source: Wikipedia
__
DHA: Docosahexaenoic acid or DHA is an omega-3 polyunsaturated fatty acid. Microalgae and the bacteria that synthesize DHA are the starting point of this nutrient for the marine food chain. DHA, as well as EPA, seem to perform comparable functions in membrane structures in both bacteria and higher organisms.
Source: Wikipedia
__
Alpha-linolenic acid (ALA) is an omega-3 polyunsaturated fatty acid. Alpha-linolenic acid is an essential fatty acid because it is part of the essential foods that are not synthesized by mammals.
Source: Wikipedia
🎯 Actions concrètes
Changing your eating habits is important but It Takes Time. To succeed in getting started:
- Make changes little by little: What meal or what time of day is it easy to change something?
- When I have managed to adopt this habit for 3 weeks for example, I can move on to a second evolution, which is always easy for me.
Eating a balanced diet is easy if you apply the right methods:
- To get a suitable overall contribution without thinking, I apply a simple rule:
- 10%/20% protein (meat, fish, eggs... );
- 35/ 40% Lipids (vegetable oils, fatty fish, oleaginous fish, oleaginous fish, avocado, cheese...): in lipids, there are Omega 3;
- 40/ 50% carbohydrates (starches, fibers...)
- If I am vegetarian or vegan, to find proteins, I look for them in the following foods: vegetables, quinoa, quinoa, quinoa, oats, soybeans, tofu, tampeh, seitan. Protein is key to fertility, I really need to balance my meals every week to get enough.
- If I don't like vegetables:
- Unless I dislike a specific vegetable, I try to eat it again;
- I prepare with original, varied recipes, to try to enjoy it;
- I test it up to 10 times differently, to be sure I don't like it.
I am trying toMake sure I have Omega-3 in my diet because they are important in fertility and for good overall health:
- Omega 3 is essential for reducing chronic inflammation, which is often the case in our “western” lifestyles: increasing omega-3 intakes helps to balance this inflammation;
- Omega-3 is essential for feeding the phospholipid layer: they help with membrane fluidity, which is key in the navigation of hormones;
- Omega 3 is found in fatty fish, seaweed, oils (linseed, rapeseed... );
- To choose the right fish, I eat a different fish every week.
To add B vitamins that are very good for fertility, I include superfoods such as organic yeasts in my diet.
And of course, I eat a balanced diet 🙂
.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
Macronutrients (the “big pillars”)
These are the nutrients that the body needs in Large quantity Every day. They Bring theEnergy And Serve As Building Materials For the body.
- Fat (fat) : essential for the manufacture of hormones, cell membranes and as reserve energy;
- Carbohydrates (sugars) : the main source of rapid energy for the body and brain;
- Proteins : necessary to build and repair tissues (muscles, organs, enzymes, hormones).
👉 They represent the solid foundation of the diet: without them, the body cannot function properly.
We need a lot of them, they are there to provide the body with a solid foundation and energy.
Micronutrients (the “small allies”)
These are the nutrients we need in Very small quantity, but they are indispensable because they regulate almost all chemical reactions in the body.
- Vitamins : e.g. vitamin D for immunity and fertility, or B vitamins for energy.
- Minerals : calcium, iron, magnesium... involved in energy, nervous balance, fertility.
- Trace elements : iodine, zinc, selenium... present in very low quantities but essential for proper hormonal and cellular functioning.
👉 They allow the body toUse macronutrients correctly and to maintain a good overall balance.
💡 Key figures
Omega-3 and fertility: A Meta-analysis From 2024 Carried Out in the National Library of Medicine, covering several clinical trials (6 trials on 1789 women in treatment, 4 out of 2607 women conceiving naturally...) indicates that:
- Women Taking Omega-3S Have 1.36 times more chances to become pregnant spontaneously;
- And Reach a Fertilization rate Up to 2.14 times higher Than Those Who Do Not Consume It.
This study focuses on omega-3 supplementation, but confirms their importance in the diet.
Daily consumption guidelines
- 10— 20% protein;
- 35— 40% fat;
- 40— 50% carbohydrates.
What if I am vegetarian or vegan?
Good sources of protein can be found in vegetables, quinoa, quinoa, quinoa, oats, tofu, tempeh, seitan...
And for vegetables?
Sometimes it's not the vegetable that “causes the problem”, but the way it's cooked.
💡 Laura's advice: try different preparations, start with small quantities, and remember: Our Tastes Change Over Time.
👉 DDiversifying and Greening the Plate Is a key rule.
Focus on Omega 3: Essential Lipids
Omega 3 are Essential fatty acids (the body cannot make them, they must be found in food).
Their benefits:
- Powerful anti-inflammatory effect (important because inflammation affects fertility);
- Support for the brain and nervous balance;
- Membrane fluidity: allows nutrients to enter cells.
There are 3 types of Omega 3:
- FASD And DHA : especially in fatty fish and seaweed;
- ALA : the vegetable version: flaxseed, camelina oil, rapeseed oil, rapeseed oil, rapeseed oil, walnuts, hemp seeds, or even in “Bleu-Blanc-Coeur” eggs.
The details of these Omega 3 are in the useful definitions. To better understand Omega 3 supplementation and when it is necessary, go to the program “The myth of capsules”.
How to consume these different sources of Omega 3?
- Seaweed: in tartar, or dried and sprinkled on a dish (preferably organic);
- Oily fish: choose small ones (sardines, mackerel, herring, anchovies) because they contain fewer heavy metals;
- Alternate fish choices and ideally consume fish 2 times a week.
👉 Warning: heavy metals are endocrine disruptors and can affect hormonal balance.
What are the other sources of vitamins and minerals that are key to fertility?
All B vitamins in general such as vitamins B9, B12, B6 or even Choline.
I find them in dietary yeast, vegetables, vegetables, green vegetables, seeds, and proteins.
💡 Dietary yeasts are rich in micronutrients and ideal for sprinkles on a salad or sandwich.
🎯 Concrete actions
Changing your eating habits is important but It Takes Time. To succeed in getting started:
- Make changes little by little: What meal or what time of day is it easy to change something?
- When I have managed to adopt this habit for 3 weeks for example, I can move on to a second evolution, which is always easy for me.
Eating a balanced diet is easy if you apply the right methods:
- To get a suitable overall contribution without thinking, I apply a simple rule:
- 10%/20% protein (meat, fish, eggs... );
- 35/ 40% Lipids (vegetable oils, fatty fish, oleaginous fish, oleaginous fish, avocado, cheese...): in lipids, there are Omega 3;
- 40/ 50% carbohydrates (starches, fibers...)
- If I am vegetarian or vegan, to find proteins, I look for them in the following foods: vegetables, quinoa, quinoa, quinoa, oats, soybeans, tofu, tampeh, seitan. Protein is key to fertility, I really need to balance my meals every week to get enough.
- If I don't like vegetables:
- Unless I dislike a specific vegetable, I try to eat it again;
- I prepare with original, varied recipes, to try to enjoy it;
- I test it up to 10 times differently, to be sure I don't like it.
I am trying toMake sure I have Omega-3 in my diet because they are important in fertility and for good overall health:
- Omega 3 is essential for reducing chronic inflammation, which is often the case in our “western” lifestyles: increasing omega-3 intakes helps to balance this inflammation;
- Omega-3 is essential for feeding the phospholipid layer: they help with membrane fluidity, which is key in the navigation of hormones;
- Omega 3 is found in fatty fish, seaweed, oils (linseed, rapeseed... );
- To choose the right fish, I eat a different fish every week.
To add B vitamins that are very good for fertility, I include superfoods such as organic yeasts in my diet.
And of course, I eat a balanced diet 🙂
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