Eight easy foods to eat to boost your chance of having a baby

Give your baby the best head start by eating the foods they need to grow. Fertility expert Dr Lynn Burmeister shares the foods you need in your cupboard.

The path to a healthy pregnancy starts with what you eat. We’ve all heard the old adage, you are what you eat, but when it comes to pregnancy, it’s your baby who benefits from a fertility friendly diet, months before they are conceived.

Being over or under weight can significantly alter your chances of pregnancy, and a fresh diet following the Mediterranean way of eating, is a great way to prepare your body for its toughest task – growing a baby!

There is no safe level of alcohol when you are pregnant, but we also recommend stopping drinking of cutting back to five drinks a week when you’re trying to conceive. Ditch cigarettes and vaping as well. My favourite fertility-friendly foods for every diet are:

OILY FISH

Salmon, mackerel, sardines – these foods are rich in good fats, long-chain omega 3 fatty acids. These are essential for your baby’s brain and eye development, and you can only get these fatty acids from fish. Once or twice a week is enough to get the benefits.

Sallmon is packed with Omega 3 fatty acids. Spinach also has important nutrients.

QUINOA

Wholegrains like quinoa provide you with folate (essential for baby’s healthy development), iron and fibre. Essentially, eating wholegrains like quinoa keep you fuller for longer (due to the protein content) and provide the backbone to a satisfying meal.

SPINACH

Vitamin B9 is one of the most important nutrients for a healthy pregnancy and may help reduce spina bifida in babies. Just one of the many health benefits of spinach, this versatile veg is great sauteed with a splash of olive oil and lemon.

BLUEBERRIES

These antioxidant powerhouses will help prepare your body for pregnancy, and they taste amazing. Frozen blueberries from the supermarket are just as nutrient dense as fresh, and taste great in a smoothie.

Blueberry smoothies are a good option.

GREEK YOGHURT

High in natural proteins and calcium, authentic Greek yoghurt is a delicious way to ensure you have enough calcium for your baby’s bone growth. If your calcium stores are low, your body will use calcium from your bones to grow your baby, leaving you susceptible to brittle bones and osteoporosis.

ORANGES

We all know oranges are high in vitamin C, but why do you need it when trying to conceive? Oranges are also high in potassium, calcium and fibre, and the vitamin C helps your body absorb iron from other foods, which will help keep your energy up as your body prepares for pregnancy.

CHICKPEAS

These little legumes are filled with protein, fibre, zinc and potassium.

They are versatile, so you include them in salads, wizz up a dip or use them to make burgers or soups.

WATER

Ok, it’s not a food, but it’s an absolute essential that many people forget about. When you’re pregnant your blood volume almost doubles! If you’re not drinking enough water, both you and your baby can become dehydrated. Get into the habit before you’re pregnant, and up your intake to around 12 cups of water a day.

Dr Lynn Burmeister, Owner and medical director at No. 1 Fertility

Originally published as Eight easy foods to eat to boost your chance of having a baby