Healthy pre-pregnancy diet rich in fruits and vegetables

My preconception diet

Female fertility diet based on food groups

A healthy diet before pregnancy plays an important role in female fertility. Here’s what a healthy female fertility diet and pregnancy diet could look like – based on a daily recommendation of 1800-2000 calories.

Your calorie needs may vary, depending on your age, activity level and whether you are trying to lose, gain or maintain your weight.

Diet for female fertility: 5 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.

A balanced diet for female fertility focuses on enjoying a wide variety of nutritious foods from all five groups every day to give your baby-to-be a healthy start!

Female fertility diet breakdown

Fertility diet based on 5 food groups — Servings-five-food-groups

Discover a healthy pre-pregnancy diet

Increase female fertility with vegetables & fruits

Every day, at least 5 servings – especially dark leavy greens rich in folic acid and colorful fruits like berries rich in antioxidants

Increase female fertility with 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

Increase female fertility with 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.

Increase female fertility with 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.