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Optimize Fertility by Staying Healthy!

Eating the correct foods is the cornerstone for optimizing your fertility health.

The Fertility Diet suggests that eating a diet rich in healthy fats, whole grains, and plant-based protein may help improve a woman's egg supply which could help her ovulate more regularly and get pregnant more easily.

Foods such as fruits, vegetables, nuts and grains are packed with beneficial antioxidants like vitamins C and E, folate, beta-carotene and lutein. Taking an antioxidant supplement or eating antioxidant-rich foods can improve fertility rates in men with infertility.

North Americans have diets that are conducive to excess amounts of acid in the body which can lead to sickness and chronic illness and is also a negative influence to your fertility health.

We learn early in life, the healthy food groups and the amounts of each we should intake during the course of each day. It is important to balance the foods we eat. We know we will not ingest only basic and anti-inflammatory foods, but we need to be sure that we are mindful about getting enough of these “good” foods every day so our bodies stay balanced and healthy. Eating anything in excess will potentially be an unbalanced diet for our body and unhealthy for our minds.

Severe restrictions like eating one type of nut, using one type of oil, or completely eliminating things like chocolate or occasional caffeine consumption can have a negative effect on our moods. It could also increase the intake of other unhealthy “comfort” foods unnecessarily.  Eating a little of everything in moderation is the best way to live a healthy life.

Necessary Foods to Eat Regularly

Whole fruits

While some fruits are very acidic like the citrus varieties, when digested they have a very basic effect. If possible try to eat a variety of organically grown fruits. Some fruits are very acidic; however, eating a variety provides the nutrients your body needs.  If you think about all the colors of fruits, you’ll find there are many.  Try to have each “color” at least 5 times a day, if possible. 

 Fresh Vegetables

Fresh vegetable are the basis to healthy eating. Focus on having as many servings of vegetables per day. Once again, variety plays a key role in healthy balanced nutrition. Meals should be planned around vegetables with side servings of other foods.  Raw vegetables are great!  Salads are always beneficial and you can add fruits, nuts, carrots, broccoli, and beans and pretty much anything you enjoy.  Some of us don’t relish spicy peppers but the benefits of their anti-inflammatory powers are excellent.  Make vegetables the base of your pyramid.

Protein Sources

Protein sources will add years to your life.  Sources can include chicken, peanut butter, milk, yogurt, beans, nuts and seeds. Seafood is also an excellent choice for healthy protein. Try to minimize fatty red meats and avoid processed meats such as sausage, bacon, ham, salami, etc. If you’re not a seafood and beans person then skinless chicken and of course eggs are an option for a good source of healthy protein for your diet.


Consuming seafood does provide our bodies with the essential fatty acids; however, there is the potential to consume high levels of mercury. There are studies that say farmed raised fish may have high levels of polychlorinated biphenyls which are linked to cancer.  Limit your seafood intake to a few servings each week to get the essential fatty acids only.   

·         Good oils (Olive/Flaxseed/Pumpkin/Canola)

·         Foods high in Omega-3's (wild salmon/green soybeans/dairy)

·         Whole grains breads/pastas (Gluten free grains)

·         Water (Minimum of 64 ounces daily)

  • Leafy green vegetables, Spinach, broccoli, bok choy, Swiss chard and kale
  • Fortified cereals ( 100% of the recommended daily value)
  • Oranges and strawberries.
  • Beans and nuts.                

Other Nutrients:

Folic Acid/Folate: This B vitamin (B9) is one of the most important nutrients you can take before and during your pregnancy. The Centers for Disease Control and Prevention (CDC) say that women should take 400 micrograms (mcg) of folic acid at least one month before getting pregnant. Because it is hard to find in foods, a supplement is recommended. Folic Acid/Folate also aids in preventing birth defects like spina bifida and anencephaly.

Calcium: Calcium keeps your reproductive system functioning smoothly and may help you conceive faster. About 99 percent of your calcium intake will store up for your teeth and bone health; however, it’s important to get as much now before pregnancy because you’ll need a stable supply for the baby’s future teeth and bone health and development. If the stored calcium is low when you’re pregnant, your body will take the calcium from your bones and give it to the developing fetus which might raise your risk of osteoporosis in the future. Great sources of Calcium are milk, cheese, kale and broccoli. Try to get about 1,000 mg of calcium each day.

Iron: Women with adequate iron stores have less trouble getting pregnant than women with lower levels. This mineral helps shuttle oxygen throughout the body which will be important once you’re delivering oxygen to the baby. Have your doctor screen for an iron deficiency since too little iron could increase your baby’s risk of being underweight or premature. Women need about 18 mg per day. Good sources of Iron are fortified cereals, lean meats and spinach.

Fatty acids: This is one fat that you may need to include more of in your pre-pregnancy diet. That’s because omega-3 fatty acids may help regulate key ovulation-inducing hormones and increase blood flow to the reproductive organs.

Now is also a good time to cut back on saturated fats, which are found in butter and red meat, and to try to avoid trans-fat (found in processed foods like chips and cookies). Although many prenatal vitamins contain omega 3s, it may be best to get them from whole foods. Great sources are seafood, grass fed-beef, nuts and seeds.

Iodine: Iodine helps your body make thyroid hormones which control your metabolism. If you’re trying to get pregnant, aim to get 150 mcg daily. It can be found naturally in some foods and is added to others. Sources include milk, dairy, cheese, iodized salt.

Fiber: Fiber and slowly-digestible carbohydrates like fiber in your diet might help boost your fertility levels. Increasing your fiber intake by 10 grams daily can lower your risk of developing gestational diabetes by 26 percent. Food sources of fiber include whole grains, high-fiber cereals, fruits, vegetable, beans and legumes.

Healthy Eating Tips When Trying to Get Pregnant

Eat more fruits and veggies! Vegetables provide a hefty dose of vitamin A, vitamin C, iron and magnesium, while fruits offer up vitamin A, vitamin C, potassium and fiber. Aim to eat 4 to 5 servings of veggies (at least two should come from leafy greens) and 3 to 4 servings of fresh fruit.

Limit your sugar intake! No one can swear off sugar entirely, but it’s smart to temper your sweet tooth whenever possible. Too much refined sugar in foods like cookies, donuts, candy, pastries might interfere with your chances of getting pregnant.

Analyze your eating habits! Speak with your doctor if you follow a restricted diet.  

Practice good (food) hygiene! Food poisoning is dangerous for anyone but when you’re pregnant, it can lead to premature birth and other potential problems. In addition, some foodborn illnesses can affect your baby’s health even before you conceive. The FDA recommends limiting your consumption of albacore tuna to 6 oz. per week during pregnancy.

Don’t skip meals! You might prefer to sleep through breakfast or work through lunch, but we guarantee you that baby will think differently. Eat three healthy meals a day so when your baby is here you’ll be able to feed him/her with a steady stream of nutrients throughout each day.

Cut back on caffeine! When you’re trying to conceive, you should drink no more than 200 mg a day, or about one 12-oz cup of coffee. Keeping it within this range may, in fact, boost your odds of getting pregnant.

Don’t smoke! Using tobacco can make it harder for you to get pregnant and once you are pregnant, you may also be more likely to have a miscarriage. In addition, smoking and breathing in secondhand smoke can cause your baby to be born underweight and put him at risk of a host of birth defects and health problems.

Don’t drink alcohol! Alcohol can harm a developing baby and the CDC warns that it could make it tougher to conceive.

Note:  We are not doctors, nurses or nutritionists!  The information provided here has been researched to help and better serve this community;however, we recommend you speak with your physician to better determine a plan that's best for you.







STAY Healthy!