What I eat can affect my chances of conceiving

A mums-to-be's diet is extremely important when planning a pregnancy. What you eat, and how much you eat, can affect your ability to conceive.

Following a balanced diet and avoiding too many foods high in fat and sugar, such as cakes, biscuits, crisps and chocolate should improve your chances of conceiving. See our eat well section for healthy eating tips

Can my partner's diet can affect our chances of conceiving?

Yes, your partner's diet is extremely important in contributing to conception as nutrition has a direct impact on sperm. Research shows that poor eating habits, being very overweight and heavy drinking, can lower the quality and quantity of sperm.

Ensure your partner's diet includes, zinc, folate, vitamin C and other foods containing antioxidants which help the body produce normal functioning sperm and kill off any abnormal sperm. They should also try and include some selenium in their daily diet.

Zinc containing foods

• Extra lean minced beef
• Baked beans
• Shellfish (especially oysters)
• Liver
• Brazil nuts
• Spinach
• Cereal products, such as wheatgerm

Folate containing foods

• Green vegetables (broccoli, sprouts, spinach)
• Black-eyed beans
• Jacket potatoes
• Oranges
• Fortified breakfast cereals

Vitamin C containing foods

• Fresh fruit & vegetables
• Oranges
• Tomatoes
• Blackcurrants
• Green pepper
• Orange juice

Selenium containing foods

• Fish & shellfish
• Brazil Nuts
• Dairy products
• Wholemeal bread
• Fruit & vegetables

DRINKERS & SMOKERS BEWARE - smoking makes you less able to absorb some important vitamins and minerals and excessive drinking will impair the quality of your sperm. You may want to cut back on the booze and fags until a pregnancy is confirmed!

I need to be taking vitamin/mineral supplements to conceive

Women who follow a healthy balanced diet which includes lots of fruit and vegetables should not need to take any extra vitamins or minerals however, some experts believe even the healthiest eaters could do with some extra nutrients. Remember supplements are not a substitute for a healthy diet and you need to check the ingredients thoroughly, especially if you are going to continue them into pregnancy. Supplements that contain high doses of vitamin A should be avoided.

Women who are trying to conceive (or who might become pregnant) should take a 400 micrograms (mcg) supplement of folic acid. You should take this from the time you stop using contraception until the 12th week of pregnancy. Make sure that the supplement you use does not contain vitamin A or fish liver oil.

Being over/under weight limits my chances of conceiving

You may choose to lose a few pounds (or gain a few if you are underweight) while attempting to get pregnant. It's a good idea to be as close as possible to your recommended weight when trying for a baby as being overweight or underweight can reduce your chances of conceiving.

I should avoid caffeine whilst trying to conceive

There is currently no reliable evidence to link caffeinated beverages (tea, coffee and colas) to fertility problems. However, the Food Standard Agency has advised that pregnant women should limit their intake of caffeine - having more than 200 mg of caffeine per day has been linked to miscarriage and low birth weight. As part of your preparation for pregnancy you could start to wean yourself from caffeine in chocolate, cocoa, fizzy drinks and coffee so that you are used to a lower intake before you become pregnant.

I shouldn't diet if I'm trying to get pregnant

You may choose to lose a few pounds (or gain a few if you are underweight) while attempting to get pregnant. There is nothing wrong with trying to lose weight before conceiving but a balanced diet is the recommended method. Extreme weight loss from crash/fad dieting can deplete your body's nutritional stores, which isn't a good way to start a pregnancy. Consult your GP before you embark on any diet or exercise plan.