Meeting Nutrition Goals for Fertility on a Budget
Written with support from Emily Stevens, Dietetic Intern
Navigating rising grocery costs while prioritizing fertility nutrition can be daunting. However, with careful planning, it's possible to optimize your grocery shopping without overspending. Here are practical tips to help you achieve your fertility nutrition goals while keeping your budget in check:
1. Plan Meals and Make Lists
Start by planning your meals for the week ahead and creating a detailed grocery list. This approach minimizes impulse buys and reduces food waste, ensuring you use everything you purchase.
2. Prioritize Important Nutrients
To support fertility, focus on including these key foods in your diet:
1-2 servings of nuts/seeds daily
2-3 servings of fish per week
5 servings of vegetables daily
2-3 servings of fruit daily
4 servings of eggs per week
4-6 servings of whole grains daily
2-3 servings of dairy daily
- Incorporate 2+ meals with plant proteins weekly
Aim to incorporate these targets when making your weekly meal plan, to ensure you're meeting your nutritional needs effectively.
3. Budget-Friendly Shopping Tips
Opt for canned seafood (like light tuna or salmon) or frozen fish instead of fresh to save on costs while meeting your Omega-3 needs.
Purchase seasonal produce when fresh, and opt for canned or frozen varieties when not in season—they're equally nutritious and often more affordable.
Buy nuts and seeds in bulk to lower the cost per unit. Alternatively, watch for sales on these items in your local flyers.
4. Affordable Protein Sources
Choose plant-based proteins like beans, legumes, and lentils, which are economical and packed with essential nutrients and fibre.
5. Cost-Effective Calcium Alternatives
If dairy prices are high or if you prefer not to consume dairy, consider tofu, white beans, canned fish with bones (e.g., sardines, salmon), and leafy greens as alternative calcium sources.
Look for budget-friendly options like store-brand yogurts and cheeses, comparing prices per unit to maximize savings.
6. Supplements on a Budget
Supplements may be necessary to meet all nutrient requirements during conception and pregnancy. Look for support programs or consider purchasing online with discounts or coupons to manage costs effectively.
Ensure you are taking the correct dosing of supplements and targeting your plan to your unique needs by reviewing your needs with a dietitian or other health care provider, to avoid spending on any unnecessary supplements.
7. Seek Expert Guidance
If you're struggling to create a meal plan or manage your budget, consulting with a dietitian can provide personalized guidance to meet your fertility and financial goals.
Incorporating these strategies into your grocery routine can help you support your fertility goals without breaking the bank. By planning ahead, choosing budget-friendly options, and prioritizing essential nutrients, you can optimize your diet for fertility while managing costs effectively.
