small steps to a nourished lifestyle
Never underestimate the power of taking small actions every day to create big changes over time!
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When it comes to fertility and pregnancy, you have the power to begin to shape the life and health of your future baby π
One of the best ways to make lasting changes (and not feel constantly deprived) is to:β β
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1οΈβ£ Choose simple changes, and make them slowly. If you want to cut down on coffee for example, drop one cup at time, over a few weeks.
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2οΈβ£ Keep working on your change until it becomes a habit and a part of your life without having to think about it.
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3οΈβ£ Once your change becomes second nature, choose the next one. As you make little changes, it will become easier and easier to include more healthy habits.
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Using this approach rather than overhauling your whole diet can do AMAZING things, by just adding in new things that serve you, or cutting out things that don't.
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Here are some examples to start you in the right direction for a diet to improve fertility and stay healthy in pregnancy:β β
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π§ Hydrate!
π₯¬ Eat at least 1 serving of leafy greens every day
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Aim to eat at least 2 cups of colourful vegetables a day (think of the rainbow: red peppers, orange squash, yellow beans, green asparagus, purple cabbage)β β
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π Aim to eat 2-3 pieces of oily fish per week, such as salmonβ
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π₯ Embrace healthy fats!
Swap Margarine for organic, grass-fed butter, and vegetable oils for extra virgin olive, avocado or coconut oil
+ Eat a handful of nuts and seeds or avocado each day
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π₯ Eat a breakfast every day that includes protein + healthy fats + whole carbs (think root vegetables and whole grains like oats or quinoa, vs refined products like cereals and bread)
π₯ Add fermented foods to your diet, such as sauerkraut, traditionally fermented pickles, or kefir
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π₯ Cook meals at home as much as possible
β¨ REMINDER: This not to add pressure or expectations to mamas to be, we don't have to be perfect! Empowering ourselves to try to make better choices, will make a real difference.β β
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