I know all the info surrounding diet and infertility is super controversial. One doctor says to eat cheese, the other says it’s bad. Is gluten really our enemy? What about sugars? Well, I really don’t know who to believe, so I guess I’ll just do what I think is right within the guidelines given to my by my doctors. When I had my first appointment with the full-blown fertility doctor a few months ago she told me there is no empirical evidence to support any of the dietary aspects of fertility, but that a healthy, varied, well-balanced diet is the way to go. She also mentioned that the one part of our diet that is proven to help fertility is to make sure you have enough protein in our diet.
This has always been a problem for me since I am a picky eater by birth. I’ve gotten so much better since adulthood, but still am not a huge fan of meats and beans. I try. I just don’t like it much. So with another month with no pregnancy, I’ve decided to make this month’s target to get enough protein, it can’t hurt!
What is “enough”? The CDC recommends women my age to have 46 g per day. The University of Maryland Medical System calculated that I need 63 g per day. So I guess if I get somewhere in between, I’ll be good. It also says that you want to get plenty of vegetable protein every day from sources like beans, nuts. I took the liberty of calculating what my protein intake was yesterday: 32g. I can do better. My husband is going to help me stay on track by making sure that I have a protein-rich lunch sorted (I often graze for lunch unless we have leftovers).
So how do you increase your daily protein intake without breaking the bank? Here is what I am doing this week to increase my protein.
- 2 eggs with 1/2 avocado (14g)
- 1 cup Oatmeal with 1/2 cup yogurt and berries (16g)
- Homemade granola (I add extra almonds, pumpkin and chia seeds) with 1/2 cup yogurt and berries (about 25g)
- Leftovers (varies)
- Salad with spinach, feta, walnuts, pumpkin seeds, cranberries and cucumber (15g)
- Chicken quesadilla with guac (37g)
- Chicken on whole wheat with spinach and hummus (37g)
- Mexican Lasagne with salad (45g)
- Salmon and Millet with broccoli (35g)
- Homemade chicken strips with sweetcorn and wild rice (43g)
- Make your own pizza: 1/2 cup Mozz cheese, 1 sausage cut up, spinach, garlic, mushrooms and salad (37g)
- 1/2 cup Almonds (15g)
- Chips and hummus (8g)
- a few brie or camembert wedges with apple slices (15g)
How do you make sure you get enough protein in your diet? Let’s hope I can keep it up this month!!