What to Eat for Improved Fertility
Wondering what to eat if you’re trying to get pregnant? Then this post is for you! There aren’t any “magic” foods that can help you get pregnant, but an overall healthy and balanced diet will ensure you are getting the nutrients you need to support a pregnancy.
What to eat
Getting to and maintaining a healthy weight is one of the best things you can do to boost your fertility. To do this, it is important to eat a balanced diet - this goes for both men and women! This doesn’t mean you can’t indulge every once in a while but if you follow a balanced diet most of the time, you’ll likely be able to improve your chances of conceiving.
So, what makes up a balanced diet, you may ask? For starters, the goal is for the foods you choose to be mostly whole foods, such as:
Lots of colorful fruits and vegetables in their whole form
Whole grains - quinoa, brown or wild rice, and whole grain bread
Legumes - beans, peas, and lentils
Lean protein sources - chicken, turkey, fish, eggs, milk, and plain Greek yogurt
Healthy fats - olive or avocado oil, avocados, nuts, and seeds
Fish high in omega-3 fats - salmon, tuna, halibut, trout, and sardines
These foods are commonly found in a Mediterranean-style diet; research shows that this type of diet may boost fertility.
Foods to limit or avoid
Nothing needs to be completely off-limits, but if you’re hoping to boost fertility consider limiting or avoiding:
Fried foods - French fries, chicken tenders, and onion rings
Store-bought baked goods - cakes, cookies, donuts, and pies
Processed snack foods - chips, cookies, and crackers
Refined grains - white bread
Sugary beverages - soda, juice, and sweetened coffees
It’s also a good idea to limit caffeine intake to 200 mg or less per day (about 16 oz or 2 cups of coffee). Additionally, you’ll want to be careful with alcohol as some research shows that reducing or abstaining from alcohol while trying to get pregnant may increase your chances of conceiving.
Sample 1-day menu
Here is an example of what a day of eating could look like if you’re trying to boost your fertility:
Breakfast: 1 slice of whole grain toast + 1/4 mashed avocado + 2 eggs cooked in olive oil + 1 cup berries + 1 cup 2% milk
Snack: 2 tbsp natural peanut butter spread on 5 whole grain crackers
Lunch: 1 cup brown rice + 1/2 cup beans + 1 cup steamed veggies + 2 tbsp tahini sauce
Snack: 1 string cheese + a small apple
Dinner: 3 oz grilled chicken or salmon + 1 cup sweet potatoes roasted in avocado oil + mixed greens salad with homemade dressing
Snack: 3 cups popcorn + 1 oz dark chocolate
Though there isn’t a one-size-fits-all diet for fertility, there are steps that you can take by changing your diet to improve your chances of conceiving. Increase your intake of whole foods like fruits, vegetables, whole grains, healthy fats, and lean proteins, and limit or avoid processed foods such as fried foods, packaged snack foods, and sweets. If you’d like a more individualized plan to help boost your fertility, set up an appointment with a registered dietitian today!
