Posted on September 24th, 2018by Dara Godfrey, RDin Nutrition, Holistic Wellness

10 Simple Nutrition Tips to Help You Feel Your Best

A well-rounded diet, including lean proteins, healthy fats and whole grain carbohydrates, has been proven to provide many health benefits. Although a balanced diet can seem overwhelming to accomplish, health goals can be more attainable if you focus on making small, realistic changes to your typical routine. Use these 10 simple nutrition tips to help jumpstart your diet and see some immediate improvements to your health.

1. Eat seasonally
Fruits and vegetables have the best flavor and nutritional benefits when they are fresh and in season. The Fall and Winter seasons are great for broccoli, apples, sweet potatoes, pears and brussel sprouts. In the Spring and Summer months, zucchini, tomatoes, plums and peaches are delicious options.

2. Consider taking a Probiotic
Including a daily probiotic can be beneficial for overall health and fertility. Probiotics help support healthy bacteria in the body including along the mucosal surfaces, like the vagina. Speak to your doctor about adding them to your daily routine and make sure to take them on an empty stomach for optimal absorption.

3. Boost your Folic Acid Intake
Make sure to get dietary sources of folic acid (called folate) from food sources such as asparagus, broccoli, avocado, lentils, oranges, peanuts and sunflower seeds

4. Regulate Hormones with Omega-3’s
To help with hormone regulation, try and include omega-3 rich foods into your weekly routine. Some good food sources include walnuts, salmon, halibut, sardines, ground flax seeds and omega-3 enriched eggs

5. Plan Ahead
Make your health a priority. People who plan ahead are the most successful. The night before, decide your meals for the following day. Bring snacks in your bag and leave some easy snacks at work, like nuts, seeds, or fiber crackers.

6. Don’t skip meals!
Aim for 3-4 meals daily every 3-4 hours. This helps boost your metabolism and balance your hormone levels.

7. Incorporate Lean Protein
Include lean protein at every meal to help keep you satiated and prevent you from craving sugar throughout the day. Even for a snack, add a handful of nuts, 1-2 tbsp of nut butter or an egg WITH your fruit or veggie.

8. Double Up on Vegetables
Focus on incorporating vegetables at both lunch at dinner. Veggies are loaded with fiber, folate and other vitamins and minerals that support fertility. Enjoy them raw, steamed, grilled or roasted.

9. Stay hydrated
Water is essential for healthy digestion of protein and fiber and can support a good metabolism, healthy cervical mucus, and help to balance hormones. Aim for 8-12 cups daily and make sure to get at least half of your daily amount by lunchtime.

10. Choose whole grains
Incorporate whole grains whenever possible to help support a healthy fertility diet. They contain essential B vitamins, folate and fiber. Fiber can help regulate blood sugar levels, manage fertility issues such PCOS and promote a healthy hormonal balance.

Of course, in addition to these 10 tips, it is also important to try to reduce stress. Reducing stress in your life can help improve fertility. Aim for 7-8 hours of sleep every night and try to incorporate light exercise into your daily routine to naturally help boost those ‘feel-good’ hormones. You’ll be well on your way to happier, healthier, improved you!

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