Nutrition plays a vital role in a healthy pregnancy. In addition to providing essential nutrients to ensure a healthy pregnancy, a balanced diet can also positively impact fertility.

The following 20 tips can improve your diet and help increase your chances of getting pregnant.

Tip 1: Eat enough calories

Eating enough calories is essential for optimal fertility. Undereating can signal to the body that it’s not a good time to conceive.

Aim to consume at least 1,800 calories per day, but consult with a doctor or dietitian for personalized recommendations.

Tip 2: Consume enough protein

Protein is an important nutrient for fertility and pregnancy. Try to consume at least 60 grams of protein per day. Legumes, nuts, seeds, and animal products like meat, fish, and eggs are great sources of protein.

Tip 3: Don’t skip breakfast

Starting your day with a healthy breakfast is linked to improved fertility. A balanced breakfast can keep your blood sugar stable and prevent overeating later in the day.

Opt for whole grain toast with peanut butter, plain Greek yogurt with fruit and nuts, or a veggie omelet.

Tip 4: Choose complex carbohydrates

Complex carbohydrates, like those found in whole grains, fruits, and vegetables, provide essential fiber and other important nutrients that can help improve fertility.

Refined carbohydrates, on the other hand, like those found in white bread, pasta, and sugary snacks, can have a negative effect on fertility.

Tip 5: Stay hydrated

Staying hydrated is critical for overall health and fertility. Water is a great option, but other hydrating beverages like herbal tea or coconut water can also be consumed to keep your body hydrated.

Tip 6: Consume healthy fats

Healthy fats, like the ones found in avocados, nuts, and seeds, can be beneficial for fertility. Omega-3 fatty acids found in fatty fish like salmon, tuna, and sardines can also help improve fertility.

Limit or eliminate unhealthy fats found in fried foods and baked goods.

Tip 7: Incorporate more fruits and vegetables

Fruits and vegetables are packed with vitamins, minerals, and antioxidants that can improve fertility. Aim to fill half your plate with fruits and vegetables at every meal.

Tip 8: Limit caffeine intake

Consuming too much caffeine can have a negative impact on fertility. Limit caffeine intake to no more than 200mg per day, or roughly one cup of coffee.

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Tip 9: Avoid alcohol and smoking

Both alcohol and smoking can negatively impact fertility. It’s best to avoid these substances when trying to conceive.

Tip 10: Increase iron intake

Iron is a crucial nutrient for fertility and pregnancy. Good sources of iron include red meat, beans, spinach, and fortified cereals. Consult with a doctor or dietitian if you suspect you might have an iron deficiency.

Tip 11: Get enough folate

Folate is a crucial nutrient for healthy fetal development. Good sources of folate include leafy greens, citrus fruits, and fortified cereals. Women of childbearing age should consume at least 400 micrograms of folate daily.

Tip 12: Consume enough calcium

Calcium is important for healthy bones and teeth, but it’s also crucial for fertility. Good sources of calcium include dairy products, leafy green vegetables, and fortified cereals.

Consult with a doctor or dietitian for personalized recommendations.

Tip 13: Incorporate more plant-based proteins

Incorporating more plant-based proteins like beans, lentils, and tofu can help improve fertility. They’re also great alternatives to meat for vegetarians or vegans.

Tip 14: Limit processed foods

Processed foods often contain added sugars, unhealthy fats, and preservatives that can have a negative impact on fertility. Stick to whole, unprocessed foods as much as possible.

Tip 15: Consume enough vitamin D

Vitamin D is an important nutrient for fertility and overall health. Good sources of vitamin D include fatty fish, fortified dairy products, and exposure to sunlight. Consult with a doctor or dietitian for personalized recommendations.

Tip 16: Choose low glycemic index foods

Foods with a low glycemic index, like whole grain bread, beans, and some fruits and vegetables, can help regulate blood sugar levels. This can be helpful for improving fertility.

Tip 17: Stay active

Staying active is important for fertility. Regular exercise can help regulate hormones and improve overall health. Aim for at least 150 minutes of moderate exercise per week.

Tip 18: Get enough sleep

Getting enough sleep is important for fertility and overall health. Aim for at least 7-8 hours of quality sleep per night.

Tip 19: Manage stress

Stress can have a negative impact on fertility. Try to manage stress through meditation, yoga, or other relaxation techniques. Consult with a doctor or therapist if you’re struggling to manage stress.

Tip 20: Seek professional guidance

Consulting with a doctor or dietitian can be helpful for improving fertility. They can provide personalized recommendations based on your health history, lifestyle, and goals.