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Fertility Diet

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.

Food Checklist

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.

Morning Snack
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.

Afternoon Snack
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
Oyster sauce
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.

Evening Snack
Small fruit salad and 1 1/2 scoops of low fat ice cream

Provides: 0.5 serve of fruit, 1 serve of extra food.

Don’t forget

  • 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.

Make sure to also check out how to our fertility nutrition page and pregnancy food guide.

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.

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