Female fertility diet based on food groups
A healthy fertility diet before pregnancy plays an important role in female fertility. Here is what a healthy pre-pregnancy diet and pregnancy diet could look like – based on a daily recommendation of 1800-2000 calories. Your calorie needs may be different, depending on your age, activity level and whether you are trying to lose, gain or maintain your weight.
Fertility diet: Five food groups that matter
The five food groups include fruits & veggies, grains, protein foods, dairy, and fats & oils. In general, we recommend a higher intake of vegetables, fruits, beans, pulses and whole grains and a lower intake of animal-based foods to improve your fertility. Enjoy a wide variety of nutritious foods from the five groups every day to give your baby-to-be a healthy start!
Fertility diet breakdown: Recommended servings from each food group
Food group: Vegetables & Fruits
Every day, at least 5 servings – especially dark leavy greens rich in folic acid and colorful fruits like berries rich in antioxidants
Food group: Protein-rich foods
Meat, eggs, fish: 1-2 servings per day. Fish and seafood at least twice a week, preferably oily fish rich in DHA. Alternatively, protein-rich foods from plant sources: legumes, pulses, nuts and seeds
Food group: Dairy products
Aim for 3 servings per day of milk, yogurt, kefir, or other dairy products that are rich in vitamin D. This also includes fortified non-dairy alternatives such as nut-, grain-, or soy-based milks, as long as they are enriched with calcium and vitamin D and contain no added sugar.
Food group: Grains
Include grains at every meal! Grain foods are typically made from wheat, oats, rice, rye, barley, millet, quinoa, and corn. These grains can be cooked and eaten whole, ground into flour to make foods like bread, pasta, and noodles, or processed into ready-to-eat breakfast cereals.
Whole grain products are preferable because they contain more fiber, vitamins, and minerals than refined grains.
Food group: Fats and oils
Preferably liquid vegetable oils (olive, canola, sunflower) instead of tropical oils (coconut, palm) and animal fats (lard and butter).
