When trying to conceive, you need to be mindful of your state of health, not only to improve your chances of pregnancy, but to make sure you are in the best shape possible while carrying a baby. It is essential that both partners follow a healthy fertility diet; particularly if there have been difficulties with conception.

Balance is everything

A good eating plan for a woman trying to conceive is largely similar to a regular healthy diet. But there needs to be particular attention paid to the intake of vitamins and minerals, to ensure that all important nutrients are included. If you eat well and are an appropriate weight, you should not have to implement many drastic changes. As with all eating programmes, variety is key, and all meals should contain something from each major food group. They are proteins, carbohydrates and fats, which, along with fluid are the foundation stones for healthy eating.

Pick your proteins

Protein is essential for good health for many reasons. It promotes muscle development, hair and nail growth, and immunity against illness. The most important sources of protein are red meat, fish, chicken, dairy and soy products, eggs, nuts and pulses. Unless you are a vegetarian or have food intolerances, it is advised to include all of these in your fertility diet.

Red meat and poultry are excellent sources of iron. Good iron stores are important for preventing anaemia, which many women develop both during and after pregnancy. However over consumption of meat is not recommended as it can raise the ammonia levels in the body, and may result in preventing a fertilised egg from implanting in the uterus. A good tip would be to alternate meat dishes with protein based alternatives every second day. Kidney beans are also high in iron and a good vegetarian option.

Fish is a good source of omega 3 fatty acids, which have numerous health giving properties, and best of all, they are known to boost fertility. Stay away from fish which contain high levels of mercury such as white tuna and choose safer varieties like salmon.

Dairy products are rich in calcium - another vital nutrient in a fertility and pregnancy diet. Sufficient calcium will keep your bones strong and promote good fetal development. Choose low fat varieties whenever available.

Zinc is also extremely important in a fertility diet as it is known to improve conception rates. Zinc can be found in many protein based foods, particularly beans, chickpeas, nuts such as almonds and cashews and eggs.

What about carbs?

Despite the predominance of low carb eating regimes, carbohydrates are needed to fuel the body and should never be eliminated from a fertility diet.

The best sources of complex carbohydrates are fruit and vegetables, and there is no limit to how much you can consume. Aim to include as wide a range as possible and to "eat a rainbow" - that is, to have a lot of different colours - the brighter the better. Vegetables like broccoli and kale are rich in calcium while some fruits such as oranges contain folic acid. This is important mineral which reduces the risk of spina bifida in babies.

Sugar provides no nutrients, is full of empty calories and is highly addictive. Food made from processed flour such as white bread, pasta and noodles are not much better. Wholegrain products are preferable as they are high in fibre and also contain zinc, iron and calcium. Wholegrains are also less likely to lead to excess weight gain as they are more satisfying and can prevent sugar cravings.

To supplement or not?

Nutritional supplements should never take the place of a healthy diet, but can be worth adding to ensure you get the full range of nutrients your body requires to aid fertility. It is recommended that folic acid be taken for several months before conception as it is difficult to consume enough by diet alone. Ask your doctor to check your iron levels, as you may also need to take iron if you are deficient.

The male fertility diet

Unfair as it is, male fertility is not quite as dependent on diet, however that doesn't mean the guys can relax completely. The healthier and fitter you are, the higher your sex drive will be and you will also be in better condition to undertake fatherhood and all it entails. For men, the most important nutrient is zinc as it can increase sperm production.