Sway blue Food Guide
To start swaying for a boy, click on different food types and learn what to eat (and what to avoid!) in each category or scroll down for full food guide. Enjoy!
INTRODUCTION
As for every diet, success will require and depend on your perseverance, commitment, discipline and awareness for what you should eat and what to avoid. This guide should help you with it – when in doubt about a specific drink or food, please consult the provided mineral tables. Be aware of hidden intakes, e.g. medicine you have to take or the toothpaste you are using (some are very high in sodium). Only consider this diet if you don't have any fertility problems and are generally healthy. Please note that these are general guidelines based on the research discussed, and individual needs may vary. It is crucial to consult with a healthcare professional before making significant changes to your diet to ensure your overall health and well-being are not compromised.
RECOMMENED DAILY MINERAL INTAKE
The World Health Organization (WHO) recommends daily mineral intake for women aged 20-40 as follows: potassium intake of around 3,500 mg daily, with a maximum of 5,100 mg; and sodium intake of less than 2,000 mg daily. Consuming excessive amounts of potassium can lead to hyperkalemia, which can cause irregular heartbeat, muscle weakness, and can be quite dangerous. Excessive sodium intake is associated with increased risk of hypertension, heart disease, and stroke.
For calcium, the WHO recommends a daily intake of around 1,000 mg for women aged 20-40, with a minimum of around 800 mg. Magnesium intake is advised at around 310-320 mg per day, with a minimum of around 265 mg. It's important to maintain adequate calcium and magnesium levels, as low intakes can lead to issues such as weakened bones, muscle cramps, and fatigue.
Sway natural providing you with personalised food plans that will ensure you are achieving the right mineral levels while being on the boy diet, while maintaining a healthy diet and will help with tracking your mineral intake. Sign up here for the waitlist.
Alternatively, when going on the boy diet, it helps to keep a daily notebook, especially in the beginning, to learn about the different foods and have greater control.
OTHER CONSIDERATIONS
There is some evidence that links a low calorie intake with a higher ratio of girl offsprings, so unless you need to lose weight for other health reasons, this might not be the best time to go on a diet to lose weight.
TIMING
Start the boy diet at least 10 weeks before trying to conceive to allow your body to adjust mineral levels. Try to balance out your minerals slowly over time.
PARTNER
There is limited evidence suggesting that the father's diet before conception may have an influence on gender outcome. Some studies have explored the relationship between a father's preconception diet and the sex ratio of offspring, but the results are often inconsistent and inconclusive. He might chose to follow the boy diet too, mostly in order to support you and make cooking easier.
DRINKS
For the 'boy diet', everything that you put into your body counts, including drinks, as many beverages have a high amount of minerals. The aim is to have a higher intake of potassium and sodium while maintaining lower levels of calcium and magnesium.
TAP WATER: Can be consumed. Consider using a water softener to reduce calcium and magnesium content.
MINERAL WATER: The mineral content of mineral water varies widely, so check the bottle information or research your preferred mineral water's mineral content online. Choose water with higher sodium and potassium content and lower calcium and magnesium content. Good options might be Vichy Catalan or Gerolsteiner.
FRUIT JUICES: When choosing fruit juices, opt for those with higher sodium and potassium content and lower calcium and magnesium content. Some juices, such as orange, pineapple, and pomegranate, are high in potassium and can be consumed regularly. Juices like apple, grape, and cranberry have moderate potassium content and can be enjoyed in moderation. Be cautious with high-calcium juices, such as fortified orange juice or grapefruit juice, as they should be limited. As always, choose fresh fruit juices without added sugars and avoid overconsumption to maintain a balanced diet.
COFFEE/TEA: Coffee does contain small amounts of various minerals, including potassium, sodium, magnesium, and calcium. However, the concentrations of these minerals in coffee are generally low.
HOT CHOCOLATE: Opt for hot chocolate mixes with lower calcium content or prepare hot chocolate with water instead of milk to reduce calcium intake. Be mindful of the sugar content.
WINE/BEER/CIDER: Can be consumed in moderation, as they are high in potassium. Enjoy responsibly, and remember that excessive alcohol consumption can have negative health effects, especially as you are trying to conceive.
SPIRITS: Contains low amounts of minerals but causes elimination of minerals through the kidneys, so limit consumption.
MILK: Consume in moderation, as milk is high in calcium. Opt for lower calcium milk alternatives, such as almond milk or rice milk, if desired.
BREADS & BAKERY
Breads and bakery items generally hold more value in the boy diet compared to the girl diet, as they typically contain higher levels of sodium and potassium, which are desirable for conceiving a boy, while maintaining lower levels of calcium and magnesium.
FLOUR: Flour does contain small amounts of potassium, sodium, magnesium, and calcium, but the specific amounts vary depending on the type of flour. Whole grain flours, like whole wheat or rye, typically have higher mineral contents compared to refined flours, such as white all-purpose flour, because the bran and germ (which contain most of the minerals) are removed during the refining process.
BREAD: When it comes to bread, most options are rich in sodium, which aligns with the goal of the boy diet. Wholemeal and whole grain bread typically contain more potassium than white bread, making them a better choice for the boy diet. They also have more magnesium than white bread, but the levels are generally not excessively high. To increase your potassium intake, you can opt for bread varieties that contain potassium-rich ingredients, such as raisin or other dried fruit bread, or bread made with potato flour.
BAKERY: Many pastries and baked goods contain sodium and potassium. While you should enjoy them in moderation, you can also look for options with higher potassium and sodium content and lower levels of calcium and magnesium. Some examples include banana bread or potassium-rich fruit muffins. Pretzels, which are high in sodium, can be enjoyed, in line with the boy diet's preference for increased (but not excessive!) sodium intake.
MILK & DAIRY
Milk and dairy products generally play a less significant role in the boy diet compared to the girl diet, as they are often rich in calcium and magnesium, which are less desirable for conceiving a boy. However, there are still some choices that can be included to help achieve a higher potassium and sodium intake.
MILK: When consuming milk, opt for cow's milk, which contains higher levels of sodium and potassium compared to alternatives. Soy milk can be included due to its higher potassium content but should be consumed in moderation due to its calcium content.
CHEESE: Cheese is generally high in calcium, so consumption should be limited. Opt for cheeses with higher sodium content, such as Feta, aged Gouda, and Parmesan, but consume them in moderation. Mascarpone and Ricotta are lower in calcium but still contain some, so consume them sparingly.
YOGHURT: Opt for fruit yoghurts, which typically have higher potassium content due to the added fruits. Be cautious with the calcium content and consume in moderation. If you prefer plain yogurt, choose one with lower calcium content.
BUTTER: Choose salted butter over unsalted butter for a higher sodium content. Be mindful of the overall calorie intake when consuming butter.
OTHER DAIRY PRODUCTS: Limit consumption of kefir, quark (curd cheese), and sour cream, as they are generally higher in calcium and magnesium. Focus on incorporating more potassium and sodium-rich food options from other food categories to achieve the desired mineral balance for the boy diet.
FRUIT
Some people say ‘eat healthy and you will get a boy’ – maybe the reason for that perception is that fruit and vegetables are generally high in potassium. Here is a list of fruits categorised by their potassium content, starting with the most preferred:
CATEGORY A - PREFERRED (high levels of potassium, a portion has >10% of your daily potassium intake): Banana, Guava, Plantain, Yam, Orange, Honeydew melon, Rhubarb, Pomegranate, Durian, Apricot, Pomelo, Soursop, Elderberries, Breadfruit, Jackfruit
CATEGORY B - GOOD (a portion has >5% but <10% of your daily potassium intake): Watermelon, Pear, Quince, Coconut, Raspberries, Plum, Grapefruit, Kiwi (green or gold), Prickly pear, Tamarillo, Peach, Strawberries, Persimmon (Kaki), Blackberries, Mango, Nectarine, Papaya, Fig, Clementines, Tangerine, Nashi-pear, Grapes, Loquat, Pineapple
CATEGORY C - OK (a portion has <5% of your daily potassium intake): Mirabelle plum, Kumquats, Maraschino cherries, Cranberries, Lingonberry, Lime, Lemon, Blueberries, Jambolan, Litchi, Cherries, Stewed plums, Starfruit, Açai (frozen pulp), Gooseberry, Longans, Apple, Pineapple, Canned: Cherries, Peach, Pear, Fruit Salad
DRIED FRUIT: Dried fruit contains concentrated amounts of minerals, which can be advantageous for the boy diet. However, it is essential to keep an eye on the mineral ratios and make sure you are consuming fruits that are high in potassium and sodium but low in calcium and magnesium.
Note that cooking fruits will decrease the amount of potassium, so it's better to consume them fresh to maximize their potassium content.
VEGETABLES & LEGUMES
Vegetables are similar to fruit – normally low in calcium, magnesium and sodium with different levels of potassium. As fruit, vegetables should be part of a balanced died. Boiling of the vegetables will decrease the level of minerals and vitamins; the longer you leave it in the water the less minerals it will have.
CATEGORY A – PREFERRED (high levels of potassium; a portion has approx. >10% of your daily potassium intake): Sweet potatoes, Spinach, Asparagus, Tomatoes, Beetroot, Red lentils
CATEGORY B – GOOD (moderate levels of potassium; a portion has approx. >5% but <10% of your daily potassium intake): Mushrooms, Zucchini, Carrot, Fennel, White turnip, Broad beans, Cauliflower, Pascal celery, Onion, Shallot
CATEGORY C – OK (low levels of potassium; a portion has <5% of your daily potassium intake): Cucumber, Lettuce, Alfalfa sprouts, Bamboo shoots, Spring onion, Lemon grass, Rocket salad, Celeriac, Radicchio
For the boy diet, canned vegetables (tomatoes, mushrooms, corn, chickpeas, etc.) and pickled items (olives, cucumbers, etc.) are an acceptable option as they tend to be higher in sodium content (but, again, don't overdo it).
LEGUMES: Legumes (dry beans, dry broad beans, dry peas, chickpeas, black and black beans, lentils) generally contain some magnesium and moderate to high potassium levels, so they can be included in the boy diet. Pinto beans, for example, are a good choice within this category.
CEREALS, GRAINS, SEEDS & NUTS
Cereals, grains, seeds and nuts are your main source of magnesium – so go nuts (all without salt of course!)
Category A – PERFECT: Contains calcium and magnesium but low in potassium and sodium: Sesame, Poppy seeds, Chia seeds
Category B – YES, high in magnesium (>10% of your daily intake) while moderate in potassium (up to 5% of your daily intake) and low in sodium and calcium: Cooked milet or millet flakes, Pine nuts, Cashews, Brazil nuts or Almonds, Sunflower seeds, Barley flakes, Cocoa powder, Flax seeds. Very good are pumpkin seeds, with one portion (20g) delivering >25% of your target magnesium intake while only having 5% of your max. potassium intake.
Category C – OK, high in magnesium (>10% of your daily intake) while potassium is <10% of your daily intake) and low in sodium: Multigrains, Amaranth, Oats, Wheat, Spelt flakes, Quinoa (cooked), Hemp seeds, Rye flakes, Teff, Barley
Category D – IN MODERATION: Couscous (cooked), Coconut (desiccated), Pistachios (unsalted), Gojis, Edamame
Category E - AVOID: Corn flakes and most other breakfast cereals (check the label for sodium), Chestnuts
CEREALS, GRAINS, SEEDS & NUTS
Cereals, grains, seeds and nuts are your main source of magnesium – so go nuts (all without salt of course!)
Category A – PERFECT: Contains calcium and magnesium but low in potassium and sodium: Sesame, Poppy seeds, Chia seeds
Category B – YES, high in magnesium (>10% of your daily intake) while moderate in potassium (up to 5% of your daily intake) and low in sodium and calcium: Cooked milet or millet flakes, Pine nuts, Cashews, Brazil nuts or Almonds, Sunflower seeds, Barley flakes, Cocoa powder, Flax seeds. Very good are pumpkin seeds, with one portion (20g) delivering >25% of your target magnesium intake while only having 5% of your max. potassium intake.
Category C – OK, high in magnesium (>10% of your daily intake) while potassium is <10% of your daily intake) and low in sodium: Multigrains, Amaranth, Oats, Wheat, Spelt flakes, Quinoa (cooked), Hemp seeds, Rye flakes, Teff, Barley
Category D – IN MODERATION: Couscous (cooked), Coconut (desiccated), Pistachios (unsalted), Gojis, Edamame
Category E - AVOID: Corn flakes and most other breakfast cereals (check the label for sodium), Chestnuts
CEREALS, GRAINS & NUTS
For the boy diet, it is important to focus on cereals, grains, seeds, and nuts that are higher in potassium and sodium while being lower in calcium and magnesium. According to the Oxford study, 59% of women who ate breakfast cereal daily conceived boys.
Category A – PERFECT: Contains potassium and sodium but low in calcium and magnesium: Banana chips & Coconut flakes
Category B – YES, high in potassium (approx. >10% of your daily intake) and/or sodium while moderate in calcium and magnesium (up to 5% of your daily intake): Pistachios (salted), Salted sunflower seeds, Salted pumpkin seeds, Salted almonds, Salted cashews
Category C – OK, moderate in potassium and/or sodium (up to 10% of your daily intake) and low in calcium and magnesium: Cooked quinoa, Cooked brown rice, Cooked barley, Cooked millet, Cooked couscous, Wheat germ, Salted peanuts
Category D – IN MODERATION: Oats, Wheat, Spelt flakes, Rye flakes, Teff, Amaranth, Unsweetened cocoa powder
Category E - AVOID: Sesame, Poppy seeds, Chia seeds, Brazil nuts, Flax seeds, Hemp seeds, Multigrains
For breakfast cereals, from a pure boy diet perspective, opt for options that are higher in potassium and sodium, and lower in calcium and magnesium. Check the labels for the mineral content and choose accordingly, keeping in mind you still want to meet minimal intakes for all minerals.
MEAT, EGGS & TOFU
MEAT
Bad news for meat lovers who are on the girl diet: Meat is generally low in calcium and magnesium and high in potassium and
especially sodium. Studies show that vegetarians are more likely to have girls, so cutting down on meat makes sense, as long as you ensure you are getting your protein through other sources such as eggs and milk. If you can’t live without, try to keep it to a maximum of 150g per day – chose from any fresh meat (look at table when in doubt which one to pick).
If you cook meat in water (e.g. in a stew) the amount of minerals reduces, so chose this over grilling or roasting.
Very high in sodium and absolute no goes are: Bacon, Corned beef, processed meat and all sausages (Salami, Mettwurst, Hot dogs etc.)
EGGS
Eggs are low in calcium, magnesium and potassium but have some sodium to watch out for. As meat needs to be consumed in moderation, eggs are a good pick. The sodium is in the egg white, while the egg yolk is low in sodium and high in vitamins. Especially Omega-3 enriched eggs are also a great source of folic acid. When preparing eggs, do not use any salt.
TOFU
Tofu includes calcium and magnesium but also some potassium, so enjoy in moderation.
MEAT, EGGS & TOFU
MEAT: Good news for meat lovers on the boy diet: Meat is generally low in calcium and magnesium but high in potassium and especially sodium. Studies show that vegetarians are slightly more likely to have girls, so increasing meat consumption makes sense for those pursuing a boy diet. However, it is essential to maintain a balanced diet and not over-consume meat & processed meats. Choose from various fresh meats, and refer to the table for guidance on which one to pick.
Cooking meat in water (e.g., in a stew) may reduce the amount of minerals, so opt for grilling or roasting to maintain higher potassium and sodium levels. High in sodium are: Bacon, Corned beef, processed meat, and all sausages (Salami, Mettwurst, Hot dogs, etc.) It's important to note, however, that processed foods are generally not good for overall health, so consume them in moderation and balance them with healthier options.
EGGS: Eggs are low in calcium, magnesium, and potassium but have some sodium content, making them suitable for the boy diet. The sodium is in the egg white, while the egg yolk is low in sodium and high in vitamins. Omega-3 enriched eggs are also a great source of folic acid. When preparing eggs, feel free to use salt to enhance their sodium content.
TOFU: Tofu contains calcium and magnesium but also some potassium, so it can be enjoyed in moderation. For the boy diet, focus on tofu products with higher sodium content or add salt while cooking to increase sodium levels.
FISH & SEAFOOD
For the boy diet, fish and seafood like tuna, cooked squid, oysters, and scallops are encouraged due to their high potassium and sodium content. While consuming these options, it's a good idea to choose fresh or frozen varieties and be mindful of processed products, which may contain added preservatives.
PASTA & RICE
Green light for pasta and rice. Pasta and rice are generally neutral foods in terms of minerals, making them suitable options for the boy diet.
Feel free to enjoy rice and pasta but be mindful of any ingredients that could impact the mineral balance, such as sauces or additives. While from a health perspective, wholemeal products are always preferred, they might contain higher levels of magnesium so regular white rice and pasta might be a better option from a pure boy diet perspective.
Gnocchis, made from potatoes, are a good choice for the boy diet due to their higher potassium content.
INGREDIENTS
The number one rule when preparing food for the boy diet is to use salt and sodium-rich ingredients consciously, as they're desired for this diet. However, please avoid excessive salt intake.
SPICES / HERBS: Spices and herbs can help make up for limiting other ingredients. They're generally low in minerals and can be used without limitations. Examples include Basil, Bay leaf, Borage, Caraway seeds, Chives, Coriander, Garlic, Ginger, Mint, Nutmeg, Rosemary, Saffron, Sage, Tarragon, Thyme, Turmeric, Parsley, Pepper, and Vanilla. Seaweed is also a good choice.
SWEETENER: Feel free to use sweeteners, but be mindful of your calorie intake. Options include Sugar, Syrup, Fruit sugar, Glucose, and Honey.
THICKENER: Starch, Yeast, Sago, Gelatine, and Cornmeal are acceptable for use.
OILS: Oils, in general, do not contain significant amounts of potassium, sodium, calcium, or magnesium, as they are primarily composed of fats. However, you can still choose healthy oils to include in your diet that provide other benefits, e.g. extra virgin olive oil, canola or avocado oils.
SAUCES & SPREADS
SPREADS: When cooking fruit into jam, most minerals get lost. So, if a jam has no additives, it can be consumed while keeping sugar content in mind. Peanut butter and Tahini may contain some calcium and magnesium, but they are generally high in sodium, making them suitable for the boy diet (but don’t go too crazy). Be sure to check the label to confirm sodium content. Most vegetarian spreads are also high in sodium and can be considered.
SAUCES: Sauces are generally high in sodium, which is desired for the boy diet. However, remember to maintain a balanced and healthy diet overall. Some sauce options include Teriyaki sauce, Worcestershire sauce, Cocktail sauce and dressings, Ketchup, Mayonnaise, Mustard, Oyster Sauce, Salsa, Soy sauce, Tabasco sauce, and Wasabi paste. Be mindful of any added preservatives or ingredients that may not align with the desired mineral balance.
READY MEALS /
EATING OUT
For those looking to conceive a boy, ready meals and eating out can be a mixed bag. Ready meals often contain high amounts of sodium, which is desired for the boy diet, but they may also have other ingredients that could affect the mineral balance.
When eating out, opt for meals that are high in potassium and sodium while low in magnesium and calcium. Some examples include dishes with potatoes, tomatoes, and salted meat or fish. However, remember to maintain a balanced and healthy diet overall.
Be cautious of meals that may have hidden sources of magnesium or calcium.
SNACKS & SWEETS
SWEET: While not overindulging, the following can be consumed, as they are relatively low in magnesium and calcium: Fruit gum candy, Ice pops, Jelly beans, Dulce de leche, and Vanilla sauce. Milk chocolate can be enjoyed in moderation since it contains less magnesium than dark chocolate. Be cautious with muffins, cookies, and cakes, as they may contain high levels of magnesium or calcium.
SAVORY: For the boy diet, some savory snacks can be enjoyed due to their higher sodium and potassium content. Examples include salted pretzels and salted popcorn. However, consume these in moderation and be mindful of overall health.
A good snack option is banana chips, which are high in potassium and low in magnesium and calcium. Remember to balance your snack choices with your overall nutritional needs.
SUPPLEMENTS
Potassium supplements can support your efforts in following the boy diet, but they cannot replace the importance of maintaining the right balance of nutrients through food. As always, consult with your doctor before taking any supplements.
Be cautious with other food supplements, as they may contain unwanted amounts of magnesium, calcium, potassium, or sodium. It's essential to check the labels and discuss any potential supplements with a healthcare professional.
Additionally, as you're trying to conceive, don't forget to take folic acid! This nutrient is crucial for the healthy development of your baby.