The fertility diet suggests a dietary regime that nourishes and feeds the body to optimize health and improve chances of conceiving. Enriching your diet with healthy fats and proteins is essential for optimal hormones production. Try to eat your food in the order of: 1- fiber, 2- protein, 3- starch; as that can balance blood sugars best. 

What to Eat:

• Whole Grains: Quinoa, brown rice, millet, oats, beans, peas, lentils, sweet potatoes, spelt, barley, buckwheat, sprouted
• Fiber is important to help the body get rid of excess hormones and keep balance blood sugar levels 
• Fruits 

Should be all fresh fruits 

• Try to focus on fruits high in anti-oxidants such as blueberries, strawberries, raspberries, oranges, grapefruits, etc. 
•  Organic is great but if this is unavailable make sure to wash all fruits 
• Dried fruits – best to avoid. 
•  Dried mangos, berries, etc.
• If you are trying to lose weight you will want to eat high-sugar fruits in moderations (i.e. Bananas, Apples, Watermelon, Pears and any dried fruits.

Vegetables

•  All fresh vegetables 
• BUT consume starchy vegetables in moderations (such as butternut squash, sweet potatoes, beets, yam, and acorn squash) – 

Plant & Animal Protein 

• Animal: Chicken, Turkey, Pork, Steak, Bacon, Ground Beef, Ground Turkey, Lamb, Venison, Veal, Goat, Organ Meats (Liver)  
• Animal protein 3-4x/week 
• Choose high quality meats if possible – grass-fed, organic

• Plant: Soy, Chickpeas, Peas, Lentils, Spirulina, Moringa, Kidney beans, Edamame, Black beans, Lima beans, Spinach, Broccoli, Brussel sprouts § Plant protein daily
• Fish: Salmon, Herring, Cod, Catfish, Haddock, Oyster, Sole § Safe and healthy 2-3x/week 

  Eggs (free run) 

• -Nuts & Seeds 
• Almonds, Cashews, Hazelnuts, Pecans, Pine nuts, Walnuts, Macadamias o Pumpkin seeds, Sunflower seeds, Chia seeds, Hemp seeds, Flax seeds, Sesame seeds, etc.
• Great source of vegan protein and essential fatty acids that can improve egg and sperm quality and lower inflammation and cholesterol – 

Healthy Fats 

• Oils (olive, avocado, coconut, flaxseeds, etc.)
• Grass Fed Butter 
• Can increase pregnancy rates and sperm concentrations 

Natural Sweeteners 

• Real Maple Syrup & Honey What to Avoid: – Processed foods 
• Deep fried foods 
• “Microwave-ready foods” 
• High sodium or sugary foods
• Dairy 
• Minimize dairy – including milk, cheeses, yogurts, cream, etc. – High Trans-fat foods o Can interfere with ovulation, promote inflammation, promote insulin resistance, and lower sperm count and concentration – 
• Caffeine 
• No more than 200mg/day while trying to conceive o 200mg = tall Starbucks or medium Tim Horton’s –
• Refined Sugars 
• Pop, juice – Artificial Sweeteners
• Alcohol 
• Avoid daily alcohol intake o 1-2 glasses of red wine/week is fine while trying to conceive
• Avoid smoking tobacco or marijuana
• Avoid anything that has a ‘no sugar’ or ‘low fat’ label as they will replace these items with chemicals
• Men should avoid soy as it may lower sperm concentrations and testosterone level