Preparing for Pregnancy: How Nutrition Supports Fertility and Your Baby's Lifelong Health
Are you planning to start a family, or have you been trying for a while and wondering what else you can do? Preconception nutrition is one of the few things you can start working on today, together. Any
gardener knows the harvest depends on the soil you prepare months before planting. Fertility works in a similar way. The food you and your partner eat in the months before conception helps shape egg and sperm health, the early weeks of pregnancy, and even your baby's health decades from now.
Here's what the research says, and what it means for both of your plates.
What is preconception nutrition?
Preconception nutrition means eating well in the months before you conceive, so your body is ready to grow a healthy baby. It applies to both partners, not just the person planning to carry the pregnancy.
It matters because many of the most important steps in a baby's development happen in the first few weeks. That's often before you even know you're pregnant.
Why your baby's health starts before they're born
The conditions a baby experiences in the womb can leave a lasting mark. Children born after periods of famine, for example, have gone on to show higher rates of heart disease, diabetes and obesity as adults.
Scientists call this the Developmental Origins of Health and Disease (DOHaD). Put simply, the womb is your baby's first environment, and nutrition is one of its most powerful ingredients. During pregnancy, your baby's organs, metabolism and even the way their genes switch on and off are being set up.
The encouraging part? Good nutrition is something you can actively influence to give your child a healthier start.
What the latest research found
In 2022, 15 researchers from leading US and UK universities published a major review in the American Journal of Obstetrics and Gynecology. Their aim was to cut through years of conflicting advice and agree on what the evidence actually supports.
Their big-picture finding: improving a woman's nutrition and health before and during pregnancy supports healthy growth, better birth outcomes, and better long-term health for both mother and child.
They also found that most women don't currently meet nutrition and weight recommendations before or during pregnancy. That's not a personal failing. It reflects how confusing the advice has been, and how little support many people receive.
It takes two: why both partners' nutrition matters
Fertility is a shared journey. Male factors alone account for around one in five cases of infertility, and in many others both partners contribute.
Sperm take roughly two and a half to three months to develop. That means what a man eats, drinks and is exposed to over the next few months shapes the sperm that may one day meet the egg. Eggs also go through their final stage of maturing over the months before ovulation.
This gives couples a clear, practical window. Around three months of focused change, made together, is a realistic place to start.
Studies link these habits with healthier sperm:
A Mediterranean-style diet rich in vegetables, fruit, whole grains, fish and nuts
Enough zinc, selenium, folate and omega-3 fats
Fewer processed meats, sugary drinks and highly processed foods
Cutting back on alcohol and stopping smoking or vaping
Keeping a healthy weight and staying active
When both of you change your eating together, it's also simply easier. Shared meals, shared shopping lists and shared motivation tend to last.
What to eat when trying to conceive: eat better, not more
The researchers' core message was "eat better, not more". The best fertility diet is built on a variety of nutrient-dense whole foods, not extra calories or strict rules.
Foods to prioritise:
Vegetables and fruit, plenty of both
Whole grains instead of refined grains
Legumes such as beans, lentils and chickpeas
Nuts and seeds
Fish, especially low-mercury options rich in omega-3 fats
Extra virgin olive oil and other monounsaturated fats
Fibre-rich foods
Foods to limit:
Fatty red meat and processed meats
Refined grains such as white bread and pastries
Added sugars and sugary drinks
Highly processed foods
Trans fats and excess saturated fat
Think of it as upgrading the quality of what's on your plate, not piling on more of it.
Why fad diets aren't a good fit for fertility or pregnancy
Keto, very-low-carb, strict elimination plans: whatever the trend, the review is clear. Diets that heavily restrict a whole food group (carbohydrates, protein or fat) should be avoided during pregnancy.
They can create nutrient gaps at exactly the time your body needs a steady, balanced supply. If you eat a particular way for health, cultural or ethical reasons, we can work with you to make sure your needs are still met.
Weight and fertility: quality over quantity
Weight before pregnancy can influence both fertility and the risk of pregnancy complications. But this isn't about chasing a number on the scales.
For many couples, small steps such as fewer "empty-calorie" foods, more whole foods and regular movement make a meaningful difference. Your healthcare team can help you set goals that feel realistic.
Been trying for a while? You're not alone
If you've been trying to conceive without success, it can feel exhausting, isolating and deeply personal. Please know this is common, and it's not something you caused by what you ate.
Nutrition isn't a cure for infertility. What it can do is support your overall health, your hormones, and egg and sperm quality while you explore what else is going on.
How nutrition affects pregnancy outcomes
Once you conceive, a mother's diet continues to influence outcomes for both her and her baby:
Baby's growth: Poor nutrition is linked to low birth weight and to babies who are too small or too large for their stage of pregnancy.
Pregnancy complications: Healthy eating before and during pregnancy is associated with lower risk of gestational diabetes, preterm birth and, in some groups, preeclampsia and high blood pressure.
Gestational diabetes: Nutrition is a front-line part of managing it.
Functional testing for preconception and fertility
What if you could see what's happening inside your body before you start trying, rather than guessing? Functional testing gives couples a clearer picture of the nutrients, hormones and microbes that support conception and a healthy pregnancy.
Unlike standard checks that mainly flag disease, we look at your results through a functional lens. A result may sit within the normal range and still not be optimal for preparing your body for pregnancy.
Depending on your health history and goals, testing may include:
Pathology: Blood tests for both partners, such as iron, vitamin D, B12, thyroid function and blood sugar, to spot gaps worth addressing before conception.
Hormonal testing: A look at the hormones that shape the menstrual cycle, ovulation and sperm production, helping us understand your individual patterns.
Vaginal microbiome testing: Checks the balance of bacteria in the vaginal environment, which plays a role in reproductive health and the early stages of conception.
Gut microbiome testing: Reveals what's growing in your gut garden, which influences digestion, nutrient absorption, inflammation and hormone balance.
Gene testing: Explores genetic variations that affect how your body processes certain nutrients, such as folate, so nutrition can be tailored to your biology.
Not every couple needs every test. We work with you to choose the ones most likely to answer your questions, and use your results to shape a personalised plan. Testing works best alongside the checks your GP or fertility specialist may arrange.
Book with Ava, our Sunshine Coast and Noosa Nutritionist
Every couple's fertility story is different. At Pomona Holistic Health in the Noosa Hinterland, our Nutritionist Ava works with couples to build a preconception eating plan that fits your bodies, your tastes and your busy lives.
Together, you'll look at what you're eating now, where the gaps might be, and the small changes most likely to make a difference over the next three months. Ava sees clients in Pomona, across the Sunshine Coast and via telehealth.
Ready to start? Book a preconception nutrition consultation with Ava.
Frequently asked questions
What should I eat when trying to get pregnant? Focus on vegetables, fruit, whole grains, legumes, nuts, seeds, low-mercury fish and olive oil. Limit processed meats, refined grains, added sugar and highly processed foods. This Mediterranean-style pattern supports fertility for both partners.
Does diet affect sperm quality? Yes. Studies link diets rich in vegetables, fruit, fish and whole grains with healthier sperm. Processed foods, alcohol, smoking and excess weight are linked with poorer sperm quality. Because sperm take about three months to develop, changes take time to show.
How long before trying to conceive should I start folate? Australian guidelines recommend at least one month before conception. The 2022 review suggests starting two to three months before, which gives you a healthy buffer.
Can nutrition help if we're struggling to conceive? Nutrition can support egg and sperm health, hormone balance and overall wellbeing, but it isn't a cure for infertility. It works best alongside medical assessment from your GP or fertility specialist.
Do I really need to eat for two when pregnant? Not in the way the phrase suggests. Energy needs rise modestly, mostly later in pregnancy. The priority is improving the quality of what you eat, not doubling the quantity.
Is fish safe when trying to conceive and during pregnancy? Yes, and it's encouraged. Fish provides omega-3 fats that support development. Choose lower-mercury fish and check Food Standards Australia New Zealand advice on how often to eat higher-mercury varieties.
References
Marshall NE, Abrams B, Barbour LA, et al. The importance of nutrition in pregnancy and lactation: lifelong consequences. American Journal of Obstetrics and Gynecology. 2022;226(5):607–632. https://doi.org/10.1016/j.ajog.2021.12.035