One of the best things we can do to ready ourselves for parenthood is to prepare our bodies physically and mentally. Yes, the proverbial “eat right and exercise,” but what exactly does it mean to “Eat Right?” Does that mean following the FDA’s food pyramid, or is there a better plan available if you are attempting to achieve and maintain a successful pregnancy? We believe there is.

Jeremy, a reproductive endocrinologist, believes that the first step in preparing the woman’s body for pregnancy is to eat, exercise and think in order to create the ideal environment for conception. I am a writer and manage our health and nutrition business. We discuss the importance of nutrition, exercise and frame of mind with couples trying to conceive daily.
Insulin has a huge impact on the female reproductive system. Our dietary program is designed to decrease the amount of insulin that the body produces so as to help the body ovulate more effectively.

We encourage people to eat every three to four hours. In our book, Fertility Foods, we teach couples to design fertility feasts for each meal throughout their day. Our goal is to help partners create a nutrition plan that fits their lifestyles and curtails their insulin production. While this may not be as critical for sperm production and the male partner, we believe that the emotional support component is critical in the relationship. When both partners commit themselves to the diet, conception is much easier.

The first step is to create a balance of protein and carbohydrates. Protein requirements vary by height and weight, but research shows most of us – especially women -- fall dismally short of these needs. The “average” woman should have at least 85 grams of protein per day. Your carbohydrate needs are the same as your protein requirements. However, the kind of carbohydrates you consume are critical. You need fruits, vegetables, legumes and whole grains. Starchy vegetables such as potatoes, corn and processed grains should be avoided. Whole grains should be used sparingly. While they provide terrific fiber, they are higher in carbohydrates than fruits and vegetables. You can eat a lot more if you choose fruits and vegetables as your carbohydrates.

Fat intake should equal about a third of the total daily caloric intake, but that can vary from meal to meal. Fat is not the villain it has been made out to be. Saturated fats and trans-monounsaturated fats should be avoided; however, polyunsaturated fats are permitted, and encouraged. Fat is the off switch for our appetites and should be included in all meals in order to feel satisfied. Choose organic foods, when possible.

Okay, this sounds interesting, but what does a meal look like? With the abundant produce available during the summer, here is a fertility feast designed for a lazy summer afternoon lunch or a light supper.

Almond-Crusted Chicken with Peach Salsa, Celery Root Puree Steamed Haricot Vert or any green beans Fresh Fruit and Cheese Platter
Almond-Crusted Chicken
3/4 cup toasted sliced almonds
2 boneless, skinless chicken breast halves
Salt and pepper
1 egg, beaten
2 tablespoons butter
1 teaspoon lemon juice
1 1/2 teaspoon chopped fresh cilantro
Light cooking spray
Preheat oven to 425°. Lightly spray baking sheet with cooking spray.
Place almonds in freezer-proof (heavy-duty) storage bag.
Lightly crush almonds into small pieces with your hands or a rolling pin.
Lightly flatten chicken breasts. Season with salt and pepper.
Dip chicken in beaten egg. Put each chicken breast in bag with almonds, until chicken is covered well. Slightly flatten while still in bag. Place chicken on baking sheet. Bake for 10 to Place chicken on baking sheet. Bake for 10 to 15 minutes or until chicken is firm and almonds are golden. Combine butter, lemon juice, and cilantro. Drizzle over cooked chicken breasts.
76 grams protein
28 grams net carbs (4 grams fiber)
25 grams total fat
(Nutritional content for full recipe)

Peach Salsa
1 ½ cup diced fresh peaches (nectarines or mangos can be used as well, just change the name!)
1/4 cup minced red onion
1/4 cup chopped fresh cilantro or mint
1/4 teaspoon salt
2 tablespoons lemon juice or 2 teaspoons apple cider vinegar
1 teaspoon minced jalapeno (Optional, use more or less to taste)
1 teaspoon olive oil
Combine all ingredients in a bowl and stir well. Cover and chill 1 hour.
2 grams protein
28 grams net carbs (6 grams fiber)
15 grams total fat
(Nutritional content for full recipe)
Celery Root Puree
1 lb Celery Root, peeled and cut into chunks
1 large green or yellow apple, peeled, cored and sliced
1 sweet onion, cut into wedges
¼ c. lowfat buttermilk
1 Tablespoon unsweetened apple juice
¼ teaspoon cinnamon
Dash nutmeg
¼ teaspoon ground white pepper
Steam the celery root, apples and onion over medium heat until tender, 25 to 30 min. Puree in a food processor or blender until they form a chunky puree.
Mix in buttermilk, apple juice and spices. Use a double-boiler to reheat the puree if necessary.
9 grams protein
60 grams carbohydrates
3 grams fiber
<5 grams fat
(Nutritional content for full recipe)

Jeremy Groll, MD is an OB/GYN reproductive endocrinologist specializing in the treatment of infertile couples, and serves as the Chief, Division of Reproductive Endocrinology and Infertility at Wright-Patterson Air Force Base. Lorie Groll is a freelance writer and manages an Internet-based health and nutrition company.