On January 31, 2011, The Dietary Guidelines for Americans, 2010 was released. The recommendations are a joint effort of the U.S. Department of Agriculture and U.S. Department of Health and Human Services. The publication provides information and advice for choosing healthy eating habits.
The guidelines emphasize 2 main concepts:
Maintain calorie balance over time to achieve and sustain a healthy weight.
Focus on consuming nutrient-dense foods and beverages.
Good nutrition is key to reducing the risk of chronic disease, promoting overall health and maintaining a healthy weight, The Standard American Diet (SAD) is typically rich in processed foods, salt and saturated fat animal products. It is estimated that 72% of men and 64% of women in the United States are overweight (a BMI of > 25) with nearly one third of Americans being obese (BMI> 30). You may calculate your BMI at: http://www.nhlbisupport.com/bmi/.
It is well known that weight and BMI can impact a woman’s fertility, whether she’s overweight or underweight. Losing or gaining weight to a normal BMI not only increases pregnancy rates but also decreases pregnancy complications. A man’s BMI can also have an effect on fertility, particularly if he’s overweight.
The three most important factors are:
Increase your intake of high-nutrient plant-based foods.
Reduce dietary sodium consumption. Read nutrition labels closely and buy items labeled low in sodium. Use little or no salt when cooking or eating.
Reduce consumption of saturated and trans fats.
Also consider the following healthier options:
Practice portion control. In general, avoid “oversized” portions.
At mealtime, eat at a table with others. Eat slowly.
Aim for variety. Include as much fresh food as possible.
Eat more fruits and vegetables. A good rule of thumb is that half the food on your plate should be fruits and vegetables.
Use non-fat or low-fat (1%) dairy products.
Drink water instead of beverages containing sugar. Avoid high sugar drinks such as soda and sweetened fruit drinks.
Exercise regularly: at least 30 minutes of moderate activity 5-7 times weekly.
Avoid alcohol if attempting pregnancy. This recommendation is true for both women and men.
Prior to attempting pregnancy, a woman should consume at least 400 micrograms of Folic Acid daily from either fortified foods and/or supplements. A daily Multivitamin is a good source of the recommended Folic Acid.
For a detailed review of the 2010 Guidelines, go to: http://www.dietaryguidelines.gov
Dr. Carmelo Sgarlata is a leading Reproductive Endocrinology and Infertility specialist at the Reproductive Science Center of the San Francisco Bay Area. With over 25 years of experience and well over 1,000 babies born through his guidance, Dr. Sgarlata has become well known in the community where he lives and practices. His areas of special interest include Operative Laproscopy and Hysteroscopy, Ovulation disorders including diminished ovarian reserve and recurrent pregnancy loss.
