129 E 90th Street #1W,
New York, NY,
10128

(646) 609-4250

Diet & Fertility

Diet is an integral part of trying to conceive. It is essential for you and your baby to receive all the nutrients needed for a healthy pregnancy. A “Mediterranean-style diet” is often suggested for fertility. This diet consists of whole foods such as whole grains, fruits and vegetables, lean proteins, poultry, and seafood. These foods are generally recommended by physicians as they have plenty of vitamins, minerals, healthy fat, and fiber. These nutrients are not only necessary for pregnancy, they are necessary for our optimal daily functioning. Plant-based diets are also recommended because too much animal protein and fat are linked to lower fertility. Also, avoid big portions and overeating. Lower caloric intake is linked to better overall health and longevity.

 

In addition to a whole-food diet, supplements are a great way to receive these necessary nutrients. Vitamins such as folic acid, vitamin B12, vitamin D, and omega-3 fatty acids are necessary for the development of your baby. 

 

Here are a few foods we recommend to enhance your fertility:

 

  • Low-mercury fish
  • Dark-green leafy vegetables
  • Lean meats
  • Asparagus
  • Eggs
  • Yogurt
  • Chickpeas, lentils, and other legumes
  • Flax, chia, and other seeds
  • Fortified cereals or bread
  • Plant oils (such as flaxseed, olive, and coconut)

 

Foods that should be avoided for optimal fertility

 

  • Added sugar
  • Red of processed meats
  • Caffeine
  • Alcohol
  • High Mercury Fish
  • Unfiltered Water

 

Physical activity is also essential for optimizing your fertility. Taking a walk, engaging in yoga, pilates, or going to the gym are great ways to incorporate daily physical activity into your lifestyle. 

 

Combining diet, physical activity, and supplements gives your baby the healthiest chance at life.