Your fertility and overall health are inextricably linked, so your diet and exercise choices are especially important in the preconception phase. If you are trying for a baby and know you could eat better or are not within a healthy weight range for conception, consider planning a special diet with your doctor. Exercising more, or just more moderately, can also improve your chances. Unii has some nutrition and exercise tips that may help you.

What to eat to get pregnant

The best food choices for preconception are roughly the same as those recommended for good overall health. Stock up on whole grains, healthy fats, and proteins. Try to base your meals on starchy foods (for example, bread, rice, pasta, and potatoes) and choose whole-grain options as often as possible.

Make fibre-rich choices—think beans, lentils, and oats—and remember to get your five different fruits and vegetables each day. Cut out fried food, soft drinks, and sweets, as well as other foods high in saturated fat and sugar. Drink at least 8–10 glasses of water a day.

Breakfast is the most important meal of the day, so don’t skip it and try to keep all your meals nutritionally balanced. Be mindful of portion sizes, snacking, and just how often you eat in general. Finally, some fish contain high levels of mercury, which can be harmful to a developing foetus. It is worth avoiding these even while you are trying to get pregnant, so keep shark, swordfish, and king mackerel off the menu.

Research studies linking certain foods and common ingredients to infertility are published all the time, so it’s worth doing your reading and seeking professional opinions on what you come across. For example, did you know that seemingly harmless food additives like artificial sweeteners can decrease oocyte (immature egg cell) quality in women, and preclinical studies suggest monosodium glutamate (MSG) may negatively impact sperm counts?

Don’t forget that even with the best diet you can manage, you have to take prenatal vitamins that contain essential nutrients such as folic acid, iron, and calcium. These are important for a healthy pregnancy.

You should take folic acid supplements (400 micrograms daily) from the time you start trying to get pregnant. Although you might be eating foods with it in, it’s still recommended to take the supplements in order to reduce the risk of having a baby with a neural tube defect like spina bifida.

You are working out like you want to be a mum soon.

Keeping fit can boost your chances of getting pregnant, but it may be wise to change the way you do it at this time in your life. Aim for at least 30 minutes of moderate exercise like walking, cycling, and swimming most days of the week.

High-impact or contact sports aren’t good for you right now. Swap sports like kickboxing, rugby, or horseback riding classes for strength training. This will help you build muscle safely and improve your overall fitness. Free weights or resistance bands are easy and inexpensive ways to improve your natural strength and flexibility. Pay attention to how your body feels during exercise. If you feel dizzy, short of breath, or experience any discomfort, stop what you're doing.

What do I know about nutrition and exercise while trying to get pregnant?

For Unii’s Preconception Journey, we look at what to eat and how to work out when you want to get pregnant.