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fertility. get lean. health. maintain. | good fats

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!

Nuts in my house. Store in fridge or freezer if you can. I feel a post on reusing packaging coming up. These are salad containers 🙂

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.

Reese - Why do you suggest to store nuts in the fridge/freezer? I am intrigued!

Sandi - Can you explain the high quality chocolate? What shoul I be looking for? It’s my biggest dieting downfall 🙁
also are other kind of nuts good (like peanuts)? Or do j need to stick to the ones you listed?

tori - “Nuts contain a lot of oil and can become rancid if not stored properly. Storing them properly, however, is easy. When stored in a container in the refrigerator or freezer, nuts may stay fresh enough to eat for as long as 2 years.” (pulled this from — I think I need to do a post on this!!! 🙂

tori - Chocolate – Milk chocolate is full of saturated fats and added sugars. Dark chocolate is full of antioxidants and good fats that are great for your health. So, you want to pick one w/70% or more cocoa so that you’re getting the most “good” fats and antioxidants and the least “bad” fats and sugars. So, the 70% cocoa or more will not taste as sweet but you’ll get used to it!

Peanuts – They differ from all other nuts b/c they are more of a legume (grow in the ground) vs almonds that are tree nuts and grow on trees. I haven’t read anything about peanuts being exceptionally good for you health but they’re not bad either. I think you’ll get more health benefits from the ones I listed but I can’t say that for sure. I would definitely NOT get salted and I wrote a post on roasted vs raw nuts and said that raw is usually better. Does that help at all? I feel like I non-answered you!

Alycia [Fit n Fresh] - I always keep my nuts in the fridge! This was an awesome post. I too would rather eat a little bit of regular butter than the fake stuff. A calorie may be a calorie – but not all calories are created equal.

Jennifer - Yes do a post on freezing nuts! Because I had never heard of that before either, but it makes sense. Great tips, and GREAT photos girlie!!!

Tina - What a great post. Nutrition is sooo important when considering fertility and pregnancy and there needs to be healthy fats involved. Glad you pointed out that while they are calorically dense they are still necessary and shouldn’t be feared.

bodynsoil - Great post, I found it though Pinterest of all places and now am off to read more.

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