Find out exactly what you need to kick start your fertility diet.
We’re going to show you how to put it all into practice with a handy food checklist and a sample fertility diet meal plan.
To maintain a balanced fertility diet, you should eat a wide variety of foods from the core food groups.
The table below shows the recommended daily amount of food that is required by women planning for pregnancy.
Sample Meal Plan
1 piece of wholegrain toast with a scrape of margarine and jam
Small bowl of bran flakes topped with fresh strawberries
1/2 cup of reduced fat milk
Small glass of orange juice
Provides: 1 1/2 serves of breads/cereals, 2 serves of fruit, 1/2 serve of dairy.
Tub of reduced fat, natural vanilla yogurt with 2 chopped dried apricot halves.
Provides: 1 serve of dairy, 0.5 serve of fruit.
Toasted asparagus, cheese, tomato and avocado foccacia:
2 thick slices of foccacia bread, 4 slices of tomato, 2 slices of avocado, fresh/canned asparagus spears
2 slices of reduced fat cheddar cheese
Cup of reduced fat milk with MILO (served hot or cold)
Provides: 2 serves of breads/cereals, 1 1/2 serves of vegetables, 2 serves of dairy.
4 wheat biscuits with cottage cheese and 2 tablespoons of drained, chopped sun dried tomatoes
Provides: 1 serve of breads/cereals, 1/2 serve of dairy, 1/2 serve of vegetables.
Beef & vegetable stir fry with noodles:
100g of lean beef stir-fry strips
1 1/2 cups of vegetables (broccoli, red capsicum and asparagus)
1/2 tablespoon of olive oil
1 cup of cooked 99% fat free noodles
Provides: 1 serve of breads/cereals, 3 serves of vegetables, 1 serve of meat, 1/2 serve of extra food.
Small fruit salad and 1 1/2 scoops of low fat ice cream
Provides: 0.5 serve of fruit, 1 serve of extra food.
- Speak with your doctor before taking a folic acid supplement.
- Your fluid intake is just as important as what you eat. Try to drink around 2 litres of water every day.
This fact sheet contains general information and is not intended as a substitute for medical advice. Please consult your healthcare professional for specific advice for your personal situation.