Tina Zanatta Registered Dietitian (2026)

10/10/2024

Planning to get pregnant in the new year?

Here's why NOW is the perfect time to optimize your diet and lifestyle:

✨ Prepping for pregnancy starts before conception! By focusing on your health at least 3 months in advance, you can significantly improve your chances of conceiving.

🔄 It takes at least 90 days for a follicle to mature into an egg ready for ovulation! That's why preparing for pregnancy at least 3 months before is important!

🧬 And let’s not forget about s***m! Men need about 70 days to regenerate healthy new s***m.

During this time, nourishing yourselves with the right nutrients and adopting a healthy lifestyle is crucial for both partners. Remember, preconception health matters just as much as pregnancy health!

Schedule a free call so we can talk about what working together looks like to support your goals!

27/09/2024

This or That: Better Food Choices for Fertility

When it comes to optimizing your fertility, quality matters. Let's break down some common food choices and highlight which ones are better for boosting your chances of conception:

1. Chicken Breast vs. Bone-in Chicken 🐔

Winner: Bone-in Chicken Why? Bone-in chicken (especially dark meat) is a more reliable food source of glycine, also like bone broth, slow cooked tough meats. Glycine is beneficial against oxidative stress, improving blood sugars and liver detoxification.

2. Egg Whites vs. Whole Eggs 🥚

Winner: Whole Eggs Why? The yolk is a nutritional powerhouse, packed with choline, B vitamins, and essential fatty acids—all vital for egg health and fetal brain development. Ditching the yolk means missing out on these fertility-boosting nutrients!

3. Full-Fat Dairy vs. Skim Milk 🥛

Winner: Full-Fat Dairy Why? Studies show that full-fat dairy can support hormone balance, while low-fat or skim options may have the opposite effect. The healthy fats in full-fat dairy are key for your reproductive system. Fertility requires healthy fats!

4. Refined Grains vs. Whole Grains 🌾

Winner: Whole Grains Why? Whole grains like quinoa, oats, and brown rice are rich in fiber, vitamins, and minerals like folate and iron, which are crucial for fertility. Refined grains, on the other hand, are stripped of these essential nutrients.

Making small shifts in your food choices can have a big impact on your fertility health. Remember, it's not about perfection—it's about nourishing your body with the right nutrients to support conception.

If you're looking on how to make shifts into your diet to be more supportive about fertility, let's schedule a discovery call!

19/09/2024

Balancing Blood Sugar: Why It Matters for Fertility and Hormone Health

Balancing your blood sugars isn’t just important if you have diabetes—it’s a key factor when trying to conceive and support overall hormone health.

When blood sugars are not balanced, it can lead to unbalanced hormones, higher insulin levels, and increased inflammation—all of which can impact fertility.

But the good news is, there are simple ways to improve your blood sugar balance and support your fertility journey:

Choose high-fibre, low-glycemic carbohydrates: Opt for whole grains, legumes, and veggies to keep your blood sugars steady.

Balance your plate: Pair your carbohydrates with quality protein and healthy fats to create more stable blood sugar levels and reduce insulin spikes.

Enjoy your treats mindfully: When you want to indulge, have your favourite treat after a balanced meal with a variety of food groups. This can help slow down sugar absorption and keep you feeling great!

A well-balanced diet is a vital part of optimizing fertility and preparing your body for a healthy pregnancy. If you’re looking for guidance on how to improve your nutrition, balance blood sugars, or optimize your fertility, I’m here to help!

✨ As a Registered Dietitian focusing in fertility and pregnancy nutrition, I provide personalized nutrition counseling to support couples trying to conceive and women during pregnancy. Whether you’re dealing with hormone imbalances, PCOS, or simply want to boost your fertility, let’s work together to optimize your diet and health.

23/08/2024

🩸 What a Normal Period is NOT 🩸

Let's just clear the air - just because something is common or "normal" with your cycle and period, may not actually be how a cycle or period should be like.

❌ Severe Pain
While mild cramping is normal, if the pain is affecting your daily life, that is not normal. Talk to your primary care giver/doctor.

❌ Heavy Bleeding
If you are changing your pad or tampon very regularly, like 1-2 hours, that is not normal. Bleeding more than 80mL during one period is also not normal. Heavy Bleeding will make you feel weak and sluggish and put you at risk for iron deficiency.

❌ Cycle Length: less than 21 days or longer than 35
Consistent irregular cycles can be a sign of hormone imbalances, PCOS or other health conditions.

❌ Extreme Mood Swings
While some shift in mood is normal, but of there are extreme shifts or severe PMS, this could indicate hormone imbalances and can often be improved with positive dietary and lifestyle changes!

Also a friendly reminder, a pill bleed is not the same as an actual period bleed.

Need help with your cycle and period?
Schedule a free call to chat to see how we can work together!

21/08/2024

Wondering when a Registered Dietitian can support you?

This is your guide on when to see a Dietitian for fertility, family planning, pregnancy and reproductive health. If there are specific nutrition goals you want support (ie improving relationships with food, more energy, etc), I can help with that too! Send me a message or schedule a free chat to see how we can work together!

15/08/2024

Hi, I'm still here! 👋🏼

I've been quiet on Instagram in the last month as a lot has been happening both personally and professionally! But I am still here!!

I am so happy to end my day today with two client follow up appointments! One for prenatal nutrition and another for fertility. Hearing their success and feeling better with the nutrition recommendations they've implemented fills the heart!! ❤️

11/07/2024

Rate Your PMS Symptoms: How Does Diet Play a Role?

Are your PMS symptoms taking over your life? 😣

It’s time to take control and see how diet can make a difference!

💡 Did you know? Diet is a modifiable factor that can hugely impact your PMS symptoms. Balancing your nutrition can help manage and even alleviate those monthly discomforts.

Ready to make a change?

Within a few months of dietary and lifestyle changes, you will see differences in your periods! 🌟

Here are some key strategies to get you started:

🍏 Regulate Your Bowels: If you're constipated, this can impact your body's ability to eliminate estrogen.

🌾 Choose Whole Grains: Swap refined carbohydrates for whole grains more often.

💧 Stay Hydrated: Drink plenty of water to keep your body functioning optimally.

🍇 Antioxidant-Rich Foods: Choose foods rich in antioxidants to help reduce inflammation.

Take the first step towards a smoother cycle today!

Need some extra support to get your periods to run smoothly? Let's chat during a discovery call to see how I can help! Tap and click the link in my bio!

09/07/2024

Are you planning to get pregnant soon?

Here are three reasons to have this conversation with your Primary Care Provider:

1️⃣ Optimize Your Health: Knowing your baseline health through lab tests helps you identify any underlying conditions that could affect your pregnancy or chance of conception. From thyroid function to vitamin levels, it’s crucial to ensure you’re in prime health for a smooth journey.

2️⃣ Identify Potential Risks: Some conditions like diabetes or hormonal imbalances might not show symptoms but can impact fertility and pregnancy outcomes. Early detection through lab tests allows you to address these issues proactively.

3️⃣ Personalized Advice: Each person’s health needs are unique. Lab tests provide personalized insights that help healthcare providers give you tailored advice on nutrition, supplements, and lifestyle changes to optimize your chances of conception and a healthy pregnancy.

Taking this proactive step not only enhances your chances of conception but also sets a strong foundation for a healthy pregnancy and baby. 💕

08/07/2024

✨Give your male partner's fertility a boost with these nutrient packed foods!!✨

🍓 Berries for vitamin C 🫐

Rich in antioxidants, berries protect s***m from oxidative stress, preventing damage to DNA. Enjoy a variety of berries as part of your meal or snack!

🎃 Nuts and Seeds (especially pumpkin seeds)🎃

Zinc is essential for s***m's membrane and supports proper DNA. Also acting as an antioxidant, it can benefit concentration and motility.

🐟Fatty fish for omega-3🐟

Omega-3s are anti-inflammatory and will have this impact in seminal fluid, with also possibly enhancing s***m count, motility and morphology!

🥬Dark leafy greens for folate 🥬

A diet with high consumption on color fruit and vegetables, especially dark leafy greens, can have a positive effect on s***m quality! Men need their folate too!!

🍅 Tomatoes for lycopene 🍅

Cook those tomatoes to reap the lycopene! Lycopene can tackle oxidative stress and has shown positive results in s***m quality!

♥️Like and save this post for later! Or share with your male partner!

23/05/2024

🌟 CALCIUM: Essential for a Healthy Pregnancy 🌟
Are you getting enough calcium to support your pregnancy?

Calcium is essential for bone health and strong teeth, but it is also important for blood pressure control, muscle contraction and release of some hormones.

Low levels of calcium during pregnancy can impact you and your baby's bones, cause growth delays, increase your risk of preeclampsia, impair your bone mass and more.

Have you checked your prenatal to see how much you are getting? You may be surprised to see the majority of prenatal supplements include on average 200mg, some none at all.

It is ideal to achieve calcium needs from our diet to meet our daily needs of 1000mg when we are between 19-50 years old.

Some examples of food sources with calcium:
• 1 cup cows milk... 300 mg
• 3/4 cup yogurt... 175 to 300 mg
• 1 cup Fairlife milk... 400 mg
• 1 cup fortified alternative milk... 300 mg
• 75 g canned salmon with bones... 190 mg
• 50 g brick cheese... 340 mg
• 1 cup cottage cheese... 165 mg
• 150 g tofu (set with calcium)... 230 mg

Choosing calcium sources that also have vitamin D or fortified with vitamin D will help absorption of calcium.

If you're unable to increase your diet adequately with calcium rich sources, you may want to talk to your RD or P*P regarding an additional supplement.

Save this post for later and share with someone you know who is expecting! ♥️

Are you pregnant and want to work 1:1 with an RD through your pregnancy? Book a discovery call today to get started! Tap and click the link!

22/05/2024

If you are using the pill to regulate your periods, you may be surprised to find out that once you stop the pill, your periods are likely to be still irregular.

When the pill was created, it was decided to have a break in the synthetic hormones, to cause a withdrawal bleed to make it feel like having a normal "period" each month. This is from the change in hormone levels.

Working on the root cause of your irregular periods, like hormone imbalance, can be so beneficial for achieving regular periods, naturally- whether you are TTC or not.

Book a discovery call to see how we can work together to get you on the path of regular periods!

30/04/2024

Thinking about starting a family ? 🌱 Preparing your body for pregnancy is key. As well, lifestyle choices can impact fertility and the health of your future pregnancy.

Here are some tips:
🍓 Nutrition matters: focus on balance and variety of nutrients like folate, iron and omega-3s

❤️‍🩹 Be a healthy you. Being under weight or over weight can impact conception.

🚶🏼‍♀️Stay active.

☕ Coffee and Alcohol: excessive amounts can impact fertility.

🚭 Quit smoking: can impact fertility in both men and women and can impact quality of s***m and eggs

Save and share this post!

If you are interested in working with a Registered Dietitian in optimizing your diet and lifestyle BEFORE you start trying, reach out and book a discovery call. DM for link to book ♥️

Tina Zanatta Registered Dietitian

10/10/2024

27/09/2024

19/09/2024

23/08/2024

21/08/2024

15/08/2024

11/07/2024

09/07/2024

08/07/2024

23/05/2024

22/05/2024

30/04/2024

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