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The Fertily Plate
The ideal fertility plate
In episode 7, Laura explains why good eating habits are the key to success.
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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
The magic plate does not exist
There is no single dish or miracle recipe that could guarantee fertility.
👉 What matters is all eating habits.
And how can we evolve towards new eating habits?
- It is a global matrix to be reviewed;
- Many habits need to change gradually;
- Contributions are calculated Over the whole week, and not just about a meal.
By following all the advice given by Laura, we tend to a lifestyle adapted to the desire for pregnancy.
👉 The key is the diversity !
To take action, you must start by varying your diet.
A good strategy is to create “meal skeletons” that can be adapted endlessly.
Here is an example with a highly adaptable meal: the quiche!
There are plenty of ways to make a quiche to vary your intake:
- Vary the dough: buckwheat, whole wheat, sweet potato...
- Vary vegetables: broccoli, zucchini, bell peppers...
- Keep a key rule: avoid ultra-processed foods.
💡 Key figures
According to theNHANES survey (National Health and Nutrition Examination Survey between 2013 and 2018), women of conceiving age who ate the most ultra-processed foods had up to 46% increased risk of infertility compared to those who consumed the least, after statistical adjustment.
Understanding the different types of food
To better choose your foods, you need to know how to distinguish 3 categories :
- Raw foods : minimally or not processed, without addition;
- Processed foods : they have undergone a simple preparation (addition of salt, fermentation, etc.);
- Ultra-processed foods : they contain additives, dyes, sugars or added fats, which greatly modify the initial product.
The example of broccoli:
- Raw: 100% fresh or frozen broccoli (without additives);
- Processed: broccoli seasoned with salt or spices:
- Ultra-processed: broccoli puree with dyes, sugar, salt, additives.
The example of milk:
- Raw: milk as it comes out of a cow's udder;
- Processed: natural yoghurt (fermented milk);
- Ultra-processed: industrial dessert such as Danette, Taillefine, with sugars, dyes, additives.
👉 The aim is to reduce ultra-processed foods as much as possible.
How can I reduce ultra-processed foods in my daily life?
It is not a question of completely depriving themselves, but of reducing their place on the plate:
- The The heart of the diet must be composed of raw products;
- Frozen food can be a good alternative, if it is free of additives;
- Canned foods are possible, if the ingredient list is short (≤ 5 ingredients);
- The objective is a diet overall balanced, not absolute perfection;
- In practice: aim 80% raw and seasonal foods, and tolerate 20% more industrialized.
Two simple rules to help each other on a daily basis:
- Read the ingredients list : do I understand the words, or are they complicated/industrial names?
- Count the ingredients : more than 5 or 6, distrust.
👉 With these references, we understand thatThere is no magic plate, but that a varied balance, based on raw products, is the best ally of fertility.
We choose “Doudou” meals and have made them evolve.
🔎 Useful definitions
🎯 Actions concrètes
- Make a list of everything you eat regularly (raw, processed, or ultra-processed):
- For processed or ultra-processed ones, look for accessible alternatives to make them healthiers: make the dough yourself, prefer frozen food that is quick but often less processed when it is well chosen.
- Select “Doudou” meals, the things you prefer;
- Avoid ultra-processed foods (with strange ingredient names, or more than 5/6 ingredients in the list);
- Aim for 80% of total raw foods in my 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
The magic plate does not exist
There is no single dish or miracle recipe that could guarantee fertility.
👉 What matters is all eating habits.
And how can we evolve towards new eating habits?
- It is a global matrix to be reviewed;
- Many habits need to change gradually;
- Contributions are calculated Over the whole week, and not just about a meal.
By following all the advice given by Laura, we tend to a lifestyle adapted to the desire for pregnancy.
👉 The key is the diversity !
To take action, you must start by varying your diet.
A good strategy is to create “meal skeletons” that can be adapted endlessly.
Here is an example with a highly adaptable meal: the quiche!
There are plenty of ways to make a quiche to vary your intake:
- Vary the dough: buckwheat, whole wheat, sweet potato...
- Vary vegetables: broccoli, zucchini, bell peppers...
- Keep a key rule: avoid ultra-processed foods.
💡 Key figures
According to theNHANES survey (National Health and Nutrition Examination Survey between 2013 and 2018), women of conceiving age who ate the most ultra-processed foods had up to 46% increased risk of infertility compared to those who consumed the least, after statistical adjustment.
Understanding the different types of food
To better choose your foods, you need to know how to distinguish 3 categories :
- Raw foods : minimally or not processed, without addition;
- Processed foods : they have undergone a simple preparation (addition of salt, fermentation, etc.);
- Ultra-processed foods : they contain additives, dyes, sugars or added fats, which greatly modify the initial product.
The example of broccoli:
- Raw: 100% fresh or frozen broccoli (without additives);
- Processed: broccoli seasoned with salt or spices:
- Ultra-processed: broccoli puree with dyes, sugar, salt, additives.
The example of milk:
- Raw: milk as it comes out of a cow's udder;
- Processed: natural yoghurt (fermented milk);
- Ultra-processed: industrial dessert such as Danette, Taillefine, with sugars, dyes, additives.
👉 The aim is to reduce ultra-processed foods as much as possible.
How can I reduce ultra-processed foods in my daily life?
It is not a question of completely depriving themselves, but of reducing their place on the plate:
- The The heart of the diet must be composed of raw products;
- Frozen food can be a good alternative, if it is free of additives;
- Canned foods are possible, if the ingredient list is short (≤ 5 ingredients);
- The objective is a diet overall balanced, not absolute perfection;
- In practice: aim 80% raw and seasonal foods, and tolerate 20% more industrialized.
Two simple rules to help each other on a daily basis:
- Read the ingredients list : do I understand the words, or are they complicated/industrial names?
- Count the ingredients : more than 5 or 6, distrust.
👉 With these references, we understand thatThere is no magic plate, but that a varied balance, based on raw products, is the best ally of fertility.
We choose “Doudou” meals and have made them evolve.
🎯 Concrete actions
- Make a list of everything you eat regularly (raw, processed, or ultra-processed):
- For processed or ultra-processed ones, look for accessible alternatives to make them healthiers: make the dough yourself, prefer frozen food that is quick but often less processed when it is well chosen.
- Select “Doudou” meals, the things you prefer;
- Avoid ultra-processed foods (with strange ingredient names, or more than 5/6 ingredients in the list);
- Aim for 80% of total raw foods in my diet.
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