Preconception nutrition includes a balanced diet of proteins, low glycemic index carbohydrates, and healthy fats (see chart below). Additionally, nutrition is also important for men and fertility. The following lifestyle choices for men such as weight reduction, giving up smoking, minimizing alcohol intake, and increasing exercise can help sperm production.
|You Should Eat More of these Fertility Foods||The Benefits of These Fertility Foods|
|Fruits and vegetables||Vitamin C and antioxidants|
|Lean meats, poultry, fish, beans, eggs, and nuts||Protein, zinc, Iron|
|Whole grains||B vitamins, vitamin E, fiber|
|DHA/Omega-3 (salmon, canned light [not albacore] tuna, some egg brands)||Reduces risk of premature birth|
|Low-fat dairy||Protein, calcium|
|Multivitamin with 400 mcg of folic acid||Reduces risk of spinal cord and brain defects, especially in weeks before conception and first trimester of pregnancy|
Preconception Diet Plan
- Try not to skip meals.
- Eat small, more frequent meals.
- Healthy snacking is key throughout the day.
- As a good rule each daily meal should contain a protein.
The USDA WayThe USDA website offers a wide range of information, guidelines and recommendations when it comes to general nutrition healthy eating. You can find this information HERE.
10 tips nutrition education series
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10 tips to help you eat more fruits
10 tips to help you eat whole grains
10 tips to help you eat and drink more fat-free or low-fat dairy foods
10 tips for choosing protein
10 tips for healthy snaking