For anyone who is mothers-to-be and you are tempted by the question: healthy diet plan before pregnancy. You will discover many helpful info on this particular topic, as well as tips, guidance, experiences, and answers for you to questions concerning carrying a child, correct nutrition and diet plans.

It is a fact that lifestyle and diet affect fertility, both male and female. Although it is not scientifically proven that there are foods that increase fertility, maintaining good eating habits influences when conceiving and having a healthy pregnancy. There are certain foods rich in key nutrients for fertility that will properly prepare you for pregnancy.

healthy diet plan before pregnancy Go ahead and incorporate these 29 foods into your diet if you want to get pregnant , but they are also good to always include them to have a healthy diet.

1. Swiss chard

Foods rich in fiber, such as chard, promote the functioning of the body and help reduce the risk of polycystic ovaries, one of the main causes of female infertility.

Of course, soluble is the most beneficial for this purpose and is also present in other vegetables such as lettuce, raw carrots, spinach, broccoli, artichokes, squash and green beans. And in legumes, such as lentils and chickpeas.

2. Avocado

According to a study by the University of Illinois (USA), the Omega-3 fatty acids contained in avocado would increase male fertility, since they improve sperm health: they provide various enzymes necessary for their formation and maturation. They also contribute to ovulation , as it improves the quality of the oocytes.

healthy diet plan before pregnancy guide In addition, its high content of healthy fats is widely recognized and there are a thousand and one ways to consume it. There is even talk of “avocado light” and there is a trick to keep it in perfect condition for longer.

We recommend 23 very healthy recipes, with avocado as the protagonist.

3. Garlic

It is a great source of selenium, a very useful mineral for improving the fertility of both sexes . It is also an antioxidant (which helps protect the body from external attacks) and contains vitamin B6, which helps regulate hormones.

Garlic also provides us with a large amount of vitamins C and B1; minerals such as magnesium, selenium, calcium, phosphorus, potassium and iron; as well as high amounts of calcium, which helps maintain strong bones and makes us feel better and more energetic.

And as it gives a special touch to the dishes, it is not lacking in all kinds of stews and salads. You can start with these 10 recipes with black garlic, which you are going to love.

4. Brown rice

Red rice, for example, has the peculiarity of preserving the whole grain. It does not undergo any refinement so it is a brown rice, with a greater contribution of fiber, minerals and vitamins than white rice because it preserves its bran and its germ intact.

But brown rice stands out above all for its richness in polyphenols with antioxidant effect in our body, which makes it a food of great nutritional value and with extra benefits to achieve pregnancy. < / p>

There are many ways to prepare brown rice, and it is even used to make sushi. If you want a recipe with extra fiber, we suggest a whole Kale and mushroom risotto.

5. Oats

It is the star food in fitness diets and a great ally to maintain weight when you intend to get pregnant, due to its high protein and fiber content, compared to other cereals.

But its benefits for fertility go further: it has unsaturated fats and is a food rich in potassium, magnesium, calcium and B complex vitamins. E includes vitamin E, selenium, polyphenols and other compounds with antioxidant function in our body.

If they are rich in fiber and vegetable proteins, they allow their intake to produce satiety and help reduce the need to eat other less healthy foods, according to US scientists.

You may not know that the healthiest and most succulent recipes can be made with these grains. Not just at breakfast! Here are 27, and they are just an example.

6. Peanuts

Often included in the bag of nuts, although they are actually legumes. They are a source of vegetable protein (approximately 30%) and healthy fats for the body, at the same level as the precious soy.

In addition, it has carbohydrates and a high fiber content as well as various minerals such as potassium, magnesium, phosphorus, flatus and zinc , an essential mineral which regulates the male and female reproductive systems.

They can be included in many recipes, sweet and savory, and eaten in the shell, salted, in cream. For all tastes.


Like most green leaves, they are rich in folic acid . This group B vitamin prevents defects in the baby’s neural tube and is involved in the formation of red blood cells.

Have a handful of fresh leaves, alone or in a salad, three times a week. An example: Lamb lettuce, melon and crispy chicken salad.

8. Brussels sprouts

This vegetable and most green leafy vegetables are very rich in folic acid, a vitamin that helps the body create new cells and is very important for women of childbearing age. < / p>

And that, despite the fact that sometimes Brussels sprouts do not arouse passions, they are very beneficial for your health if you plan to get pregnant.

When a woman has enough folic acid in her body, before and during pregnancy, she can prevent major birth defects in the baby’s brain and spine. Green leafy vegetables, fruits, peas, and nuts are rich in folic acid.

Here you will find 31 cabbage recipes, although there are many more.

9. Chocolate

Taken in its proper measure, it plays an essential role in the mobility of the sperm for their arrival at the ovule, thanks to its zinc content (also present in salmon, pumpkin seeds, wheat germ, chickpeas or ginger).

In addition, it is an aid to the brain and is one of the foods that has always had the greatest aphrodisiac reputation. Probably because cocoa contains certain elements that could be related to the elevation of serotonin levels, although there is no scientific evidence that this is the case.

As the recipes with chocolate are so numerous, we bring you the most sought after on the Internet, so you can lick your fingers.

10. Asparagus

Both greens and whites have similar properties. They are an important source of vitamins A, C, E and K and provide folic acid, chromium, but above all they stand out for being an important source of fiber and its antioxidant power.

Low in calories, they are known for their high cleansing power, as they contain glutathione: a powerful detoxifier that helps eliminate harmful substances from the body.

Asparagus is a perfect accompaniment to all kinds of dishes, since we can eat them with meat, fish, salad … We can find them raw or canned and prepare to our liking without problem. We propose you a quick and very tasty recipes with wild asparagus.

11. Spinach

Rich in antioxidants, iron, vitamin E, folic acid, and other B vitamins, one serving provides many of the essential nutrients the body needs for a healthy reproductive system .

Folic acid is key to optimizing the production of healthy sperm and eggs, while iron and antioxidants help improve sperm quality.

But they are also a very versatile food to include in our diet: from traditional recipes, such as chickpeas with spinach, to muffins. And another 11 recipes, so you can learn to value them.

12. Red fruits

Wild raspberries, blackberries or blueberries are very rich in antioxidants , which protect cells from free radical damage to DNA and mitochondria.

But they have many more health benefits:

Strawberries, for example, help fight anemia due to the amount of minerals they contain, among which we highlight iron. Their caloric intake is low and their water content is high, so they are good for keeping us hydrated.

Blueberries and blackberries, powerful antioxidants, improve blood circulation and help control blood cholesterol levels.

To whet your appetite, try these pancake tacos with berries, for breakfast, a snack or as a dessert.

13. Granada

It is a fruit full of good properties, among which its richness in antioxidants stands out, which help prevent the aging of reproductive cells . It is also a source of potassium and fiber for the body.

But the pomegranate stands out, above all, for its high content of folic acid , to prevent birth defects, and Vitamin C, which strengthens the mother’s immune system.

And, as if that were not enough, its polyphenols could reduce or prevent inflammatory processes and therefore contribute to reducing the risk of suffering from metabolic diseases such as diabetes.

We can include it in salads, sauces, sorbets, appetizers and many other dishes. Here are seven recipes that can serve as an example.


It is one of the most recommended foods to improve sexual and reproductive health , since it is rich in vitamins and essential nutrients, such as choline, a substance that increases the body’s ability to absorb folic acid and is responsible for stimulating the development of sex hormones.

In addition, there are other good reasons to consume them, because they lower cholesterol, help you lose weight, and they are rich, cheap and easy to prepare.

In fact, experts advise eating one egg a day.

And so that you don’t get bored of eating eggs every day, here are 101 easy, inexpensive and delicious recipes.

15. Kiwi

It is rich in fiber and vitamin C, and therefore it is important to include it in the diet to promote reproductive health . It is also beneficial for the cardiovascular system, strengthens defenses, prevents oxidative damage and contributes to better intestinal health.

You also have to know that this fruit is more versatile than you think, and you can add it not only to a fruit salad or skewer but also to a smoothie bowl or a traditional smoothie.

Another option is to make a healthy dessert, such as some stuffed kiwis or a homemade jam.

16. Milk and yogurt

They are rich in calcium, an essential mineral for women at any age, but especially when you want to be a mother, because it contributes to good bone health and increases fertility . A mineral that milk substitutes do not contain, although they are a good option for cases of allergy or lactose intolerance.

They also contain vitamin B12, which helps the formation of red blood cells and the maintenance of the nervous system.

In addition to being a daily drink, you can consume it as an ingredient in many sauces or desserts, such as wrinkled milk cake.

17. Lentils

They are the legumes par excellence richer in iron, a mineral that intervenes in the formation of blood and in its correct oxygenation.

Its properties are countless, so contrary to popular proverb, you shouldn’t leave it behind and eat it.

It is important to avoid anemia before pregnancy occurs, so take note of some of the proposed spoon recipes, which will also help you warm up.

18. Bee honey

It is rich in B vitamins, necessary to make testosterone and fight impotence. It also has amino acids and minerals that improve the quality of sperm, and strengthen the uterus and ovaries. But there is more. Honey is attributed certain aphrodisiac properties. There is still talk of the honeymoon today and, according to researchers, it is because it was believed that this food brought romance to marriages.

It is not surprising, therefore, that it has long been attributed properties that increase sexual desire. Although it is not scientifically proven, by trying when looking for a pregnancy, it does not hurt.

Whenever possible, it is better to go for raw honey: it is more natural as well as more effective. And as few can resist its sweet taste, here are 30 recipes with honey.

19. Oranges

Citrus fruits, such as oranges and lemons, are fruits rich in antioxidants and Vitamin C. Many of the fertility problems are due to lack of oxygen in the cells , which damages the ovules and sperm. Hence the importance of improving oxygenation through food.

You can consume whole and fresh fruit as a dessert or between meals and in juice, but there are also many and diverse alternatives to add these seasonal foods to the usual diet. Some examples: hake, prawn or mandarin ceviche, lemon granita, or orange, olive and purple onion salad.

20. Walnuts

They contain selenium, a mineral that protects mature eggs from damage caused by free radicals and also helps to stimulate the immune system.

According to a study by the University of UCLA (USA) and published in ‘Biology of Reproduction’ , omega-3 fatty acids, present in walnuts, improve sperm quality in terms of concentration, vitality, movement and form.

The ways of consuming them are also very appetizing. Open your mouth with these succulent recipes.

We hope you have achieved all the details related to: healthy diet plan before pregnancy. Keep your feedback and show your impressions and thoughts related to: healthy diet plan before pregnancy. We are always ready to answer all your questions about pregnancy, healthy eating along with diets. Stay with us!

Stephany Bennett

Dr. Stephany Bennett is a registered nutritionist with an MD from the University of Pittsburgh. She uses her research background to provide evidence-based advice on diet for pregnant women. She is a firm believer that nutritional science is an ever-changing field, so her pregnancy diet recommendations combine classic methods with the latest findings.

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