The Best Diet for Trying to Get Pregnant

Struggling to become pregnant? You need to look no further for the perfect diet. With the right food choices, you can set yourself up for the best chance of conceiving. Get the information you need to start eating for success today!

Quick facts: Best Diet For Trying To Get Pregnant

  • ✅ Eating a balanced and varied diet is important for fertility. (Harvard Medical School)
  • ✅ Couples who follow a Mediterranean diet have higher pregnancy rates. (European Society of Human Reproduction and Embryology)
  • ✅ Eating healthy fats such as omega-3 fatty acids can help improve egg quality. (American Society for Reproductive Medicine)
  • ✅ Lowering caffeine intake can improve the chances of conception. (Mayo Clinic)
  • ✅ Eating fish with omega-3 fatty acids has been associated with increasing fertility. (Fertility and Sterility)

Nutrition Basics

Eating nutritious foods is a critical part of preparing your body for pregnancy. A balanced, healthy diet can help improve fertility and provide your body with the nutrients it needs to help you conceive. Some key nutrients to consider incorporating into your diet include folic acid, iron, calcium, vitamins, and omega-3 fatty acids.

Let’s take a look at some more tips for eating a healthy diet when you are trying to get pregnant:

Increase your daily calorie intake

When trying to get pregnant, one of the most important things to consider is your daily calorie intake. Because fertility depends on so many hormones and enzyme functions, having enough calories helps fuel the reproductive process. Generally speaking, a woman trying to get pregnant should aim for an additional 300-500 calories per day. This can be achieved by eating more nutrient-dense foods that are higher in carbohydrates and healthy fats, such as whole grains, nuts, avocados and olive oil.

Eating smaller meals more frequently can help ensure that you’re not denying your body of energy when it needs it most. Additionally, adding a prenatal vitamin supplement can provide extra assurance that you’re getting all the nutrition your body needs for optimal fertility.

Eat a balanced diet

Diet is an important factor for those trying to get pregnant. Eating a balanced diet is essential for good health, fertility, and developing a healthy baby. A balanced diet should include plenty of vegetables, lean protein, whole grains, and healthy fats. Additionally, make sure you are getting enough of certain key nutrients like folic acid (folate), iron, zinc, and vitamin D.

Eating a variety of foods from all food groups will help ensure you are getting the nutrients you need for fertility and a healthy pregnancy. For those trying to get pregnant it is especially important to:

  • limit or eliminate processed foods from your diet
  • avoid unhealthy trans fats
  • increase monounsaturated fat consumption

Additionally, it’s important to stay hydrated by drinking plenty of water throughout the day and eating hydrating fruits like watermelon and oranges.

Increase your intake of folic acid

Folic acid is a B vitamin that assists in the formation of red blood cells, helps with DNA synthesis, and is a key element in cell growth. It’s important for both the mother-to-be and unborn baby to get enough folic acid. A deficiency increases the risk of miscarriage and birth defects such as neural tube defects like spina bifida.

The best way to increase your folic acid intake is through a balanced diet. Foods rich in folic acid include:

  • Fortified breakfast cereals
  • Green leafy vegetables like kale and spinach
  • Broccoli
  • Oranges and orange juice
  • Legumes like lentils or chickpeas
  • Peanuts
  • Asparagus
  • Beets
  • Papaya
  • Liver

Folic acid supplements are also available but should only be taken after consulting with your doctor or healthcare provider. If a woman has been trying to conceive for more than three months without success then her doctor may suggest taking a daily supplement containing 400 micrograms of folic acid for at least one month prior to conception.

Eating for Fertility

Eating for fertility is an important factor for couples looking to conceive. A combination of nutritious and well-balanced meals can help optimize both female and male fertility. There are certain nutrients that are especially beneficial for couples trying to conceive, so we will take a look at what types of food can help maximize fertility.

Increase your intake of healthy fats

Healthy fats are beneficial for fertility. Eating the right kinds of fat helps to regulate hormones, which can directly affect your chances of getting pregnant. Include healthy fats such as extra virgin olive oil, organic butter, and avocado in your diet. Make sure you steer clear of trans fats, as these are not good for fertility or general health.

Sources of healthy fats include:

  • Fish (such as salmon, mackerel, halibut and sardines)
  • Avocado or guacamole
  • Nuts (such as almonds and walnuts)
  • Seeds (such as sunflower seeds)

Increasing your intake of healthy fats will help boost fertility so make sure to incorporate them into each meal throughout the day.

Eat foods high in zinc, iron, and selenium

Eating a diet high in zinc, iron, and selenium increases the likelihood of conception for both men and women. Zinc is important for hormone production, cellular metabolism, and egg and sperm maturation. It is featured prominently in sources such as red meat, seafood (particularly oysters), eggs, nuts and seeds, whole grains, fortified breakfast cereals, dairy products, legumes (beans), and mushrooms.

Iron helps to transport oxygen to all cells in the body, including reproductive organs. Good sources of iron include red meat (particularly beef and lamb), beans, lentils and other legumes (soybeans), poultry (especially turkey) leafy greens (spinach), nuts & seeds(pumpkin & sesame) most fish & seafood(tuna & salmon).

Selenium plays a vital role in reproductive health as it’s necessary for normal sperm motility. Sources rich in selenium can be found in Brazil nuts, sunflower seeds & pumpkin seeds). Additionally,, organ meats such as liver are terrific sources of zinc, iron & selenium.

Eat foods high in vitamins D and B12

Vitamins D and B12 are essential for fertility, as they have been linked to improved egg health and sperm motility. Eating foods high in these vitamins is important for anyone wishing to maximize their chances of conception. Vitamin D can be found in sources such as oily fish, eggs, mushrooms and fortified dairy products, while vitamin B12 is found in foods such as meats, shellfish and poultry.

If pregnant women are deficient in either of these vitamins, it could lead to birth defects or miscarriage so it’s important to get enough. Eating foods high in zinc, calcium and folate are also beneficial when trying to conceive, as these nutrients help regulate hormones involved in ovulation production. Foods such as leafy greens, dairy products and legumes are all excellent sources of these minerals.

Therefore eating a balanced diet filled with nutrient-dense foods will provide the essential vitamins and minerals necessary for successful conception.

Avoid Certain Foods

If you are actively trying to get pregnant, there are certain things that you should avoid eating to maximize your chances of conception. Eating certain foods can make getting pregnant more difficult, and can even increase the risk of complications during pregnancy. Therefore, understanding which foods should be avoided is essential for those trying to conceive.

Foods to avoid include:

  • Processed meats
  • Unpasteurized dairy products
  • Raw eggs
  • Fish high in mercury
  • Caffeine and alcohol
  • Certain types of seafood

Avoid processed foods

When you’re trying to get pregnant, it is wise to avoid certain processed and packaged foods. Processed foods are those that have been altered from their original state, such as canned soups or frozen dinners. These products often contain unhealthy additives like trans fats, high levels of sodium and sugar, and other chemicals that can make it hard for your body to conceive a baby.

Instead of relying on heavily processed products, focus more on fresh ingredients like fruits, vegetables, lean meats and fish. Eating nutrient-dense fruits and veggies helps ensure that your body has the essential vitamins and minerals required for healthy conception. Also emphasize good sources of healthy fat like nuts, avocados; this will help with hormones that are crucial for successful ovulation and conception.

Avoid caffeine

In general, it is recommended that women avoid caffeine while trying to get pregnant. Caffeine can interfere with a woman’s fertility and disrupt her menstrual cycle. It can also increase the risk of miscarriage if conception does occur. Women should limit their intake of caffeinated beverages such as coffee, tea, and certain soft drinks to less than 300 milligrams per day.

Caffeine is also found in chocolate and other snacks, so it is important to check nutrition labels to better gauge daily consumption levels. Furthermore, women should avoid energy drinks altogether due to the high levels of caffeine contained therein.

Avoid alcohol

Alcohol consumption is one of the factors that can negatively affect fertility and should be avoided when trying to conceive. According to a study published in 2019, alcohol consumption at any level was found to reduce sperm motility and increase sperm DNA fragmentation. Women who drank alcohol had reduced ovarian response, fewer eggs retrieved per cycle, higher risk of unsuccessful in-vitro fertilization (IVF) cycle and multiple miscarriages.

Heavy drinking may also cause serious reproductive health problems including endometriosis and abnormalities in the uterus or ovaries. To maximize your chances of conceiving, it is best to avoid alcohol altogether, or at least abstain from drinking for two months prior to trying for a baby.


Taking supplements can be beneficial if you are trying to get pregnant. Certain vitamins, minerals, and herbs may help improve the chances of a successful fertilization and implantation. These include folic acid, iron, and vitamin D. In addition, certain supplements may help support overall reproductive health.

Let’s take a look at which supplements may be beneficial:

Consider taking a prenatal vitamin

It is important to prepare your body before you start trying to get pregnant. One of the easiest ways to do this is to start taking a prenatal vitamin. Prenatal vitamins are specially formulated multivitamins that contain folic acid and other essential vitamins and minerals that are necessary for a healthy pregnancy.

Many doctors recommend starting on prenatal vitamins at least three months prior to trying to conceive in order to ensure optimal levels of essential nutrients are present in your body. Taking prenatal vitamins can reduce the risk of birth defects, aid in fetal development, decrease preterm labor, and reduce pregnancy complications. Talk with your doctor about which type of prenatal vitamin is best for you before beginning a supplement regimen.

Consider taking a fertility supplement

When trying to get pregnant, it is important to consider taking a fertility supplement. Amino acids, such as l-arginine and i-carnitine, are known for improving egg health and blood flow to the uterus. Vitamins A, C, D and other B vitamins are also generally recommended for women who are trying to conceive. Zinc is a key mineral for ovulation health and can help ensure that eggs meet up with sperm more easily. Supplements like CoQ10 help support egg production and also increase nutrient levels in the body needed for conception; whereas omega-3 fatty acids can help support hormonal balance in both partners which improves sperm quality as well as overall reproductive health.

In addition to choosing fertility supplements, pregnant women should focus on eating a balanced diet that includes healthy proteins, carbohydrates and fats. Eating nutrient-dense foods will ensure you are getting the essential vitamins, minerals and antioxidants needed to maintain a healthy reproductive system while trying to conceive.

Consider taking an omega-3 supplement

Omega-3 fatty acids are essential for a healthy pregnancy and are beneficial for the baby’s development. Studies have shown that omega-3 fatty acid supplements increase the likelihood of conception in women trying to get pregnant. Omega-3s have been associated with improved egg quality, better sperm quality, and increased fertility in both men and women.

In addition, considering taking an omega 3 supplement can help improve overall health during pregnancy and reduce the risk of preeclampsia. Omega 3 has also been linked to improved mental health and cognitive function for both mother and baby. The American College of Obstetricians and Gynecologists recommends a daily dose of at least 1000mg per day of long chain polyunsaturated fatty acids (EPA + DHA) while trying to conceive and during early pregnancy. Discuss any dietary supplements you are considering taking with your doctor prior to use.


Exercise can be one of the most important aspects of trying to get pregnant. Exercise has been shown to improve fertility, increase egg health, and reduce stress hormones. Regular exercise can also help you maintain a healthy weight, which is an important factor for conception.

Now let’s take a closer look at the benefits of exercise when trying to get pregnant:

Increase your physical activity

Physical activity has many benefits that can help you when trying to get pregnant. Not only can it help you to maintain a healthy weight, but it also enhances your overall wellbeing, improving both your mental and physical health.

Cardio activities are especially helpful when trying to get pregnant, as they keep your heart rate elevated and burn calories more quickly than other exercises. This can increase blood circulation throughout your body, including reproductive organs such as the uterus and ovaries. It can also improve hormonal balance by stimulating hormone production in the body.

Strength training is another type of exercise that will benefit fertility by helping to build muscle and increase bone density, as well as improving overall feelings of wellbeing. This can help to reduce stress levels which may contribute to infertility in some individuals.

Finally, don’t forget about relaxation exercises such as yoga and Tai Chi which are great for reducing stress levels and calming the mind. All of these forms of exercise will be beneficial when trying to get pregnant so make sure that you find a routine that works for you!

Focus on low-impact activities

When trying to get pregnant, it is important to focus on low-impact activities that put less strain on the body. This includes exercises such as walking, swimming, and cycling. These activities can help improve your fertility and potentially make conceiving a child easier. Additionally, they can help reduce stress levels which can increase fertility levels.

Low-impact exercises do not put as much strain on the body as high-impact activities such as running or heavy weightlifting. These types of exercises are not suggested when trying to conceive because they can cause too much hormonal disruption in the body which may lead to decreased fertility levels. Low impact exercise also increases blood circulation which helps deliver more nutrients to the organs and improve overall health leading up to conception.

Discuss exercise with your doctor

Discussions about exercise and fertility are extremely important; while regular physical activity can help women become pregnant, it’s important to ensure that the level of exertion is appropriate for your individual situation.

Exercise such as running, biking, swimming and weight training may positively contribute to fertility but should be discussed with your health care provider before starting a program. You should also check in with your doctor about any sports or activities that you have been engaging in up until now; some types of movement may increase the likelihood of becoming pregnant. Additionally, excessive exercise may create problems for pregnancy so it is vital to review any potential body or lifestyle changes with your health care provider before making them.

Exercise can be a great way to enhance fertility, but it’s important to take into account the overall health and well-being of both partners before committing to any type of new routine:

  • Discuss any new exercise routine with your health care provider.
  • Check in with your doctor about any sports or activities you have been engaging in up until now.
  • Be aware of the potential risks of excessive exercise.
  • Take into account the overall health and well-being of both partners before committing to any type of new routine.

FAQs about: Best Diet For Trying To Get Pregnant

Q: What foods should I include in my diet when trying to get pregnant?

A: Eating a balanced diet is important when trying to get pregnant. You should focus on incorporating foods high in folate, such as leafy greens, legumes, beans, and fortified cereals, as well as foods high in omega-3 fatty acids, like eggs, salmon, and walnuts.

Q: What drinks should I avoid when trying to get pregnant?

A: You should avoid alcohol and caffeine when trying to get pregnant. Caffeine can reduce your fertility and drinking alcohol can increase your risk of miscarriage.

Q: Should I take any supplements when trying to get pregnant?

A: It is important to talk to your doctor before beginning any supplement while trying to get pregnant. In general, it is recommended to take a prenatal vitamin that contains folic acid and other important nutrients.

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