Eat to get pregnant

When you're trying to have a baby, there's more to it than just having sex on the right days. What you and your partner eat can have a big impact on how easily and quickly you conceive.

New research suggests that your diet during pregnancy could even determine the sex of your baby. A study found that mums-to-be who ate a high-calorie diet and had breakfast on a regular basis were more likely to give birth to a baby boy than those who did not.

There has been a rise in the amount of girls being born in recent years and scientists are now considering whether this could be linked to the amount of people who no longer make time for a proper breakfast and the increased popularity of low calorie diets.

Nutritionist Victoria Greaves explains what to eat if you're trying to get pregnant.

Fertility boosting food

• Eat eight portions of organic fruit and veg daily. These contain low levels of pesticides and have higher nutritional content than non-organic.

• Switch all animal produce over to organic. Non-organic meat and dairy products contain growth hormones and antibiotics.

• Switch all white refined foods to brown wholefoods. It's estimated that 80 per cent of zinc is removed from wheat to make white bread last longer.

• Drink eight glasses of filtered water or herbal/fruit teas. This will help flush out excess toxins.

• Cut out caffeine in all its forms - coffee, strong tea and chocolate. It's been linked to low fertility.

• Eat little and often to sustain your blood sugar levels. Excessive drops in blood sugar can release too much adrenalin and this may block progesterone, which maintains pregnancy.

• Fill up on fibre. It's essential for fertility as it keeps the bowels regular. Eat plenty of wholegrains, fruit and vegetables.

• Don't be afraid of fats - just eat the good ones. That's oily fish (mackerel, salmon etc), sunflower and pumpkin seeds.

- Next: His and hers fertility-boosting nutrients

Read more on fertility and conception

- How to boost your fertility
- Having problems conceiving?
- How to boost your chances of getting pregnant
- Treatments for infertility
- Have you had problems conceiving? Talk to other women now by clicking on the goodtoknow chat forum

His 'n' hers fertility-boosting nutrients

Zinc: an all-round essential for fertility, ensures the production of good-quality sperm and can reduce the chance of miscarriage
Good sources: Oysters, cashew nuts, pumpkin seeds and crab meat
Daily requirement: 30mg each
Meal idea: Crab, lemon and chilli spaghetti

B6: helps to balance hormones
Good sources: Sunflower seeds, tinned salmon, bananas and lentils but can be hard to get in diet alone
Daily requirement: 50mg each
Meal idea: Tuna salad with watercress, avocado, peppers and kidney beans and for dessert, a banana and a handful of mixed nuts

B12: needed for cellular reproduction and can increase sperm count
Good sources: Clams, sardines, lamb, egg yolk and Cheddar cheese
Daily requirement: 50mcg each
Meal idea: Lamb chops and sweetcorn salsa

Selenium: an antioxidant that has been shown to increase male fertility and prevent chromosome breakage, which can cause miscarriage
Good sources: Brazil nuts, lobster, tinned tuna and sunflower seeds
Daily requirement: 100mcg each
Snack idea: A handful of Brazil nuts, sunflower seeds and raisins
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- Next: More fertility-boosting nutrients

Read more on fertility and conception

- How to boost your fertility
- Having problems conceiving?
- How to boost your chances of getting pregnant
- Treatments for infertility
- Have you had problems conceiving? Talk to other women now by clicking on the goodtoknow chat forum.

His 'n' hers fertility-boosting nutrients continued

Vitamin C: Increases sperm count, stops sperm from sticking together, improves mobility and prevents abnormal sperm
Good sources: Strawberries, kiwi fruit, oranges and tomatoes
Daily requirement: 1000mg each
Meal idea: Large salad with peppers, cherry tomatoes, avocado, watercress, and grated carrot. Fresh juice made with two oranges, three carrots, a lemon and some ginger

Vitamin E: Increases sperm mobility and ability to penetrate the egg and can reduce age-related ovulation decline
Good sources: Sunflower oil, sunflower seeds, hazelnuts, almonds and avocados.
Daily requirement: 270mg each
Snack idea: Almond or peanut butter on wholemeal toast

EFAs (Can prevent poor sperm mobility, low count or abnormal sperm. EFAs have also been shown to reduce fibroids and endometriosis)
Good sources: Sardines, pilchards, flaxseed oil, nuts and seeds
Daily requirement: Eat oily fish three times a week, and nuts and seeds daily
Meal idea: Grilled sardines with salad

Read more on fertility and conception

- How to boost your fertility
- Having problems conceiving?
- How to boost your chances of getting pregnant
- Treatments for infertility
- Have you had problems conceiving? Talk to other women now by clicking on the goodtoknow chat forum.