For couples looking to start or expand their family, there’s a simple biological equation involved:
Body part A + Body part B x 9 months =
“Welcome to the world, boo!”
Granted, with modern medical advances, it doesn’t always happen that way. And it’s well understood that fertility is so complicated that there’s usually more than just one 10-minute attempt. The point is, people often think fertility solely depends on what happens in the bedroom. But what happens in the kitchen—and the way you prepare your body to carry a baby—is a vital part of the equation as well. And the same holds true once you’re pregnant; the way you fuel your body is the way you fuel your child’s body.
That’s because the healthier you are, the better your odds of carrying a healthy baby to term. What does that mean in terms of food? It means you live at a healthy weight when you’re trying to conceive (and healthy weight is largely dictated by what you eat), and as your pregnancy continues. It means that your body is peppered with nutrients that best enhance ovulation and other processes involved in fertility, and delivers proper nutrients to your developing child. And it means that you do what you can—via food and other lifestyle tactics—to manage stress.
When Trying to Get Pregnant: To be clear, bolstering your diet with baby carrots doesn’t mean you’ll be buying baby clothes in no time. Genetics and other conditions can influence fertility rates, so if you’ve been having trouble getting pregnant for more than a year and are under 35 (or have been trying six months for women over 35 and men over 45), then it’s wise to talk with a specialist to identify any underlying issues.
A quick biology refresher about how it all works. Ovulation happens once in every menstrual cycle, when hormones tell a woman’s ovaries to release an egg. At the same time, the hormone estrogen increases, which thickens the lining of the womb with nutrients a fertilized egg would need to develop. The egg can be fertilized for up to 24 hours after its release; if it doesn’t happen, the lining is shed and a woman’s period begins. (Even though the fertilization period is 24 hours, sperm can remain active for up to five days, so intercourse within that time frame before the egg releases can lead to conception.)
For women, many things can influence infertility. Sometimes they can be physical (as with fibroids, which can make the uterus less receptive to eggs). Infections or chemical reactions can also influence fertility, as well as how an egg matures, develops, and travels. Stress can play a major role too, and is one of the main reasons why food choices can impact conception. Remember, healthy choices can assuage the effects of stress.
In addition, food can prime your body to prepare for the process of carrying a child (also, see what men can do to increase their fertility odds on this page).
Besides getting to a healthy weight, one of the most important things you can do when trying to conceive is to take prenatal vitamins, which include folic acid and other nutrients that increase your chances of conceiving a healthy baby. Folic acid (a synthetic form of the B vitamin, folate) has been shown to help prevent miscarriage and birth defects. One note: There are some instances when you don’t want megadoses of vitamins and minerals that can be harmful to a developing baby, so be sure you choose a vitamin designed as a prenatal one. Take a supplement with 400 micrograms of folic acid for at least three months before you start trying to get pregnant, and increase to 600 micrograms when you are pregnant, or as your doctor recommends.
When You Are Pregnant: The main thing to remember is that you’re not “eating for two.” Although it can be tempting to add calories because you think you need to feed your developing baby with lots of nutrients, eating double the amount of food you usually do is a recipe for adding more weight than necessary and putting you and your baby at risk of developing gestational diabetes. When it comes to quantity, think 1.1 times the normal amount of food you have; that means just eating a little more than normal.
When it comes to quality, the same rules apply: Eat healthy ingredients, and minimize bad ones. You want to focus on healthy fats because they’re important for the baby’s developing brain. Avoid as many simple sugars as possible, as they’ll raise your blood sugar. And avoid high-mercury fish like mackerel, swordfish, tilefish, marlin, orange roughy, and tuna because mercury toxicity can affect your and your baby’s brains.
During times when you feel nauseated, you still want to try to get some nutrients to give you and your baby fuel. This isn’t easy, but you can try relatively bland foods like quinoa, whole grain bran, nuts, and plain chicken. Some studies have suggested that vitamin B6 can help with morning sickness.1 Our favorite sources, which may also be prepared on the bland side, include salmon, sweet potatoes, beans, and nuts.
Above all, you want a healthy diet whether you’re trying to get pregnant (or already are). That means eating healthy doses of protein, complex carbohydrates, healthy fats, and essential nutrients. Do that, and you’ll have done what you can to help your body prepare for perhaps the greatest job it will ever perform.
MVP: A grilled wild salmon salad should become your staple. Salmon is a fatty fish that has fertility-boosting benefits because of its high levels of omega-3 fatty acids (for both men and women). Higher levels of omega-3 are associated with better fertility, and may help improve egg quality and increase blood flow to reproductive organs.2,3,4 Omega-3s may also enhance the work of your reproductive hormones5 (and the omega-3s help sperm swim better6,7). Bonus: According to the FDA, eating low-mercury fish while pregnant may increase the baby’s IQ—and salmon is one of the lowest, so it’s good to get into the habit now.8 Levels of mercury in fish can be fickle, though, so check with the EPA or other websites when the time is appropriate for you. You can sprinkle on a few walnuts, flaxseeds (ground), or pumpkin seeds for an even bigger hit of omega-3s. Why the salad? Those B vitamins found in leafy greens will help prepare your body for the long journey of carrying a child by helping prevent pregnancy-associated problems (like preeclampsia) and aiding in fetal development.
Key Players: Now is the time to increase your intake of dairy. Not only will it help your own bones stay healthy, but there is early research signaling that women who have problems with ovulation may benefit from one serving a day of full-fat dairy.9 Women who drank low-fat dairy products had an increased risk of infertility. Keep it in check with the full-fat versions, as overindulging can increase your weight and be detrimental to your goals. Remember our favorite source of dairy is Greek or Icelandic yogurt.
Cut From the Team: When you’re pregnant or trying to conceive, you should avoid high-mercury fish. Research shows there’s a connection between high levels of mercury and infertility.10 Avoid the highest-mercury fish like swordfish, shark, king mackerel, Gulf tilefish, marlin, and orange roughy. According to Consumer Reports, pregnant women and women trying to get pregnant should also avoid all tuna—fresh and canned.11
| SUB OUT… | SUB IN… |
| White rice | Complex carbs like whole grains and legumes. Refined carbs can increase your blood sugar and insulin levels, which have been shown to disrupt reproductive hormones and the menstrual cycle.12 |
| Chips | Nuts, which contain some zinc. Zinc deficiency has been linked to lower-quality eggs.13,14 Focus especially on walnuts, which also contain omega-3s that help with the fertility in sperm quality. |
| Baked potato | Yams, which may have fertility-boosting nutrients. Some researchers speculate that yams are part of the reason for higher rates of twins in certain populations.15 |
| Processed meats | Fish and avocado on corn tortillas. Processed meats can disrupt fertility processes in both women and men.16,17 Better to go for healthy protein and fats. |