Proper nutrition is important for fertility, fats included. This post applies to general health, fertility, pregnancy and nursing. Pregnancy and nursing require more nutrients and allow less leeway for empty calories!
In my fertility series, I’ve discussed protein & fertility. In general, I’ve also posted on how much protein and how much of all the nutrients. This post is on FATS and applies to everyone. I will get to carbs soon too. There’s a LOT to say about carbs!
There are different categories of fats. Some you should never eat, others you should limit and then some you should fill up on daily, but in the proper portions! Beware: fats are calorie dense so they’re any easy way to gain weight! That doesn’t mean you should be scared! We need good fats. They make our foods tasty and our bellies full. They are important.
The problem is that the normal American diet is full of the bad fats and WAY too many of them! Increasing saturated fats means increasing our cholesterol. Saturated and trans fats are everywhere when we eat out! We should never eat trans fats if we can help it!
Never eat these trans fats:
- dining out fried foods, commercially baked goods including crackers and cookies
- partially hydrogenated oils.
We should limit our saturated fats to about 10% of our diets: decrease butter, full-fat dairy, fatty meats, unskinned chicken, palm & coconut oils. We get plenty of polyunsaturated fats (including Omega-6).
Limit / watch your portions of these :
- butter, full-fat dairy, unskinned chicken
- sunflower oil, safflower oil, corn oil, sesame oil, palm oil, coconut oil
- margarine, solid vegetable shortening, all partially hydrogenated oils,
- all unnatural fats, all commercially baked goods.
Now, to the good stuff. We need to make sure we are getting plenty of monounsaturated fats and Omega 3 Fats!
The best sources are:
- olive oil, organic canola oil, grapeseed oil
- fatty fish (salmon, tuna, herring, mackerel, sardines) beware of king mackeral and large fish during pregnancy
- walnuts, avocados, pistachios, almonds, cashews
- hempseed and ground flaxseed
- fortified eggs (with Omega-3)
- high quality chocolate
I know it isn’t popular to tell people to use real butter (just a small amount) rather than low fat margarine. It’s my opinion and I’m working toward eating more Real Food. I will post more on this later…promise.