Healthy diet guide for a mum-to-be

Eating the right foods plays a huge role in your fertility and conception. A balanced diet helps to regulate your hormones and nourishes your reproductive system.

A good diet also helps to maintain a healthy weight, which is essential for making sure you ovulate regularly each month. So what should you be eating if you’re trying for a baby?

Fruit and vegetables Ideally you should be eating at least five portions of fruit and vegetables a day, but don’t forget you can eat them tinned, frozen, fresh or dried; fruit juice also counts as a portion. Vary the colors of what you eat – leafy green vegetables, such as broccoli and spinach, contain vitamin A, B and calcium; tomatoes contain good amounts of potassium, iron and vitamins A and B; and peppers are high in vitamin C and B6 as well as having antioxidant qualities. 

Carbohydrates These should make up the bulk of your diet – stick to whole wheat bread and pasta, potatoes and whole grain rice and cereal.

Protein Include at least three daily servings of protein foods, such as lean meat, poultry, fish, eggs, beans and pulses.

Dairy To keep up your calcium levels try to eat cheese, milk and yogurt regularly.

Fish Try to eat at least two portions of oily fish a week – try fresh tuna, trout, salmon, sardines and mackerel.

Fat and sugars Eat small quantities of fat and sugary foods containing sugar (no more than three small portions a day).

What to avoid

Alcohol, tobacco (including smokeless) and other recreational drugs can have harmful effects on your fertility, so you should stop taking these at least four months before you plan to conceive. Smoking can hinder ovarian function and can affect the success of IVF. It also adversely affects your unborn baby, so quit as soon as you decide to try.

Why not chat to other parents about this, or other topics, by leaving a message on our chat forum.

The information in this feature is intended for educational purposes only. If you have any concerns about your health, the health of your child or the health of someone you know, please consult with a doctor or other healthcare professional.