Eating for Fertility: What to Eat, What to Avoid, and How to Build a Fertility-Friendly Plate | Episode 18

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN at Vera Health and Fertility, sits down with registered dietitian Callie to discuss how nutrition directly impacts fertility, hormone balance, and preparation for conception. Whether you are actively trying to conceive or simply want to optimize hormone health for future fertility, this episode breaks down exactly how to eat to support your body. At Vera, nutrition is always the foundation. Food comes first, and everything else builds on top of a strong nutritional base. In This Episode, You’ll Learn: 🍳 Go-To Foods to Optimize Fertility Callie explains that fertility nutrition starts with balance, quality, and consistency. Protein first: Eggs Poultry Grass-fed beef Greek yogurt (low or no added sugar, if tolerated) Wild-caught salmon Healthy fats for hormone production: Avocados Olive oil and avocado oil Nuts and seeds Olives Slow-digesting carbohydrates (to support blood sugar balance): Quinoa Wild rice Brown rice Fertility-supportive, anti-inflammatory foods: Berries Cruciferous vegetables (broccoli, Brussels sprouts) 🧠 Key Nutrients for Hormone Balance & Conception Choline (eggs) – supports egg quality Omega-3 fatty acids (wild-caught salmon) – supports implantation and blood flow Iron (beef, spinach, lentils, beans) – supports ovulation and menstrual health ⚖️ What If You Don’t Like Fish? Plant-based omega-3 sources: Chia seeds Flax seeds Walnuts For optimal levels, supplementation may be needed and should be discussed with a practitioner 🥩 Does Food Quality Matter? (Short Answer: Yes) Look for: Grass-fed beef Pasture-raised poultry and eggs Wild-caught fish These labels indicate animals raised in more natural environments with higher nutrient density Local farms can be an excellent option when available 🍽️ What a Fertility-Friendly Plate Should Look Like ½ plate: vegetables ¼ plate: protein ¼ plate: slow-digesting carbohydrates 1–2 servings of healthy fats per meal Healthy fats are critical because fat is the precursor to hormone production and helps reduce cravings and blood sugar swings. ⏰ Daily Habits That Support Fertility Eat every 3–4 hours to stabilize blood sugar and hormones Never skip meals regularly Protein at breakfast is non-negotiable: Aim for 20–30 grams within the first hour of waking Always pair carbohydrates with protein: Never eat “bare carbs” Example: pair fruit with nuts, yogurt, cheese, or a protein source Stay hydrated: Minimum of 64 oz daily Gentle movement: Walking Yoga Pilates Prioritize quality sleep: Focus on sleep quality, not just hours 🍳 What If You’re “Not a Breakfast Person”? Start small: One egg and a piece of fruit Over time, your metabolism and hunger cues will adjust Eating protein in the morning helps regulate cortisol, blood sugar, and hormones throughout the day 🛒 Grocery Store Tips for Fertility Nutrition Shop the outer perimeter of the store: Produce Meat Fish Dairy Choose foods with: Simple ingredient lists Fewer than 6–8 ingredients Read labels carefully: “Whole grain” labels can be misleading Watch for seed oils and added sugars Be a “nutrition detective”: Look at fiber content Check oils used Assess sugar sources 🚫 Foods to Limit When Trying to Conceive Highly processed foods and fast food Seed oils (soybean oil, canola oil, etc.) when consumed regularly Artificial sweeteners (especially sugar alcohols like erythritol) Excess added sugars, especially from processed foods Better options include: Natural sweeteners like maple syrup, honey, or coconut sugar (in moderation) Brands that use healthier oils (example: avocado oil instead of seed oils) 🐟 Fish & Mercury Awareness Avoid high-mercury fish: Swordfish Choose lower-mercury options: Wild-caught salmon Canned tuna (in moderation) Fish choices can be personalized based on preference and tolerance Key Takeaways: Nutrition is foundational to fertility and hormone balance. Protein, healthy fats, and blood sugar stability are critical. Food quality matters just as much as food quantity. Small, consistent habits create big hormonal shifts over time. There is no “all or nothing” approach — balance is key. Resources & Next Steps: If you are trying to conceive or want personalized nutrition guidance for hormone balance, fertility, or cycle optimization, Callie works one-on-one with patients to create realistic, sustainable nutrition plans. 📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility