6 Best Foods to Consume for Planning Pregnancy


Having a baby is a desire for every married couple. There are many ways to increase fertility. Apart from keeping the reproductive organs healthy, another factor that helps increase fertility is a healthy diet. This is one of the natural ways to increase fertility without having to take fertility drugs.

Types of Food Consumed for Pregnancy Program

One way to increase fertility naturally is to eat healthy foods. Healthy foods that are rich in nutrients and protein can help the planned pregnancy program run well.

The main nutrients your body needs are protein, carbohydrates, healthy fats, vitamins, and minerals. Healthy food intake will provide a high chance for a planned pregnancy program.

The following types of foods are good for consumption for pregnancy programs.

Green vegetable

Vegetables are one of the healthy foods that are very good for the health of the body. Green vegetables contain fiber needed to fertilize the content. This is because fiber can help secrete excessive hormones and keep blood sugar stable.

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Various green vegetables can be consumed in the form of spinach, broccoli, and kale. All three contain nutrients such as vitamin E, calcium, iron, and folate.

Eating green vegetables is also important when you have gone through the process of pregnancy. One of the best ways to get important prenatal nutrients like calcium, iron (especially important when you’re on your period) and folate, which also protects against birth defects in the brain and spine that can develop in the first few weeks of pregnancy.

Since it can take several weeks to know you are pregnant, it is important to take plenty of folate while you are on TTC.


One of the best foods to eat for a pregnancy program is fruit. Fruits that are good for consumption for pregnancy programs are various types of oranges, blueberries, and avocados.

Citrus fruits are not only one of the best sources of vitamin C but also contain potassium, calcium, and folate. B vitamins can help you get pregnant by regulating ovulation and creating a healthy environment for eggs.

Blueberries and raspberries are good fruit for the program of pregnancy because they contain natural antioxidants and anti-inflammatory phytonutrients, which can help fertility in women and men. Just like oranges, blueberries and raspberries are rich in folate and vitamin C, which can help in the development of the fetus later.

Another fruit that contains folate is avocado. Avocados contain vitamin K, which helps the body to absorb nutrients effectively and helps to maintain healthy hormones.

Avocados are also rich in potassium, which is the key to regulating blood pressure. Avocado is also a fruit that has thick skin so it is not easy to absorb pesticides.

The best way to eat avocados is to mix them with multigrain toast and a little olive oil. Olive oil is also known as a good fertility enhancer. Contains a high concentration of vitamin E, which is good for stabilizing and protecting cells from oxidative damage.


Honey is one type of food that is good for a pregnancy program. Honey is rich in vitamins, iron, calcium, other minerals, amino acids, and immune-boosting properties, many observations show that this bee pollen is thought to improve egg quality and fertility.

Not only, but honey is also known to be rich in B vitamins, which are essential substances for testosterone production. Several kinds of literature have recognized a positive correlation between honey intake and testosterone concentrations.


Eggs are one of the easiest foods to get. Rich in protein and minerals, eggs are also good for increasing fertility, especially for those of you who are planning a pregnancy program.

Eggs are rich in amino acids such as choline, which improves the quality of the follicle, which is where the egg is located. Eggs also contain folate, which both helps prevent neural tube birth defects and aids brain development.

Greek Yogurt

Not only for regular snacks, yoghurt has some benefits that are good for the body. Greek yogurt contains more calcium than milk. Greek yogurt contains two to three times more probiotics and protein than a cup of regular yogurt.

Being the best source of vitamin D, Greek yogurt helps the follicles, which are where eggs in the ovaries mature and can strengthen bones and boost immunity.


As you know, salmon is one of the best sources of protein. Therefore the price of salmon is higher than other types of fish. Salmon is the best source of omega 3 and DHA (Docosahexaenoic acid), which is important for the development of the brain and fetus later.

Women who are overweight and obese are very deficient in DHA, so salmon is the best nutrition for pregnancy programs.

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Types of Foods to Avoid During Pregnancy

Not only foods that are recommended for a pregnancy program but some foods must be avoided while undergoing a pregnancy program. The following types of foods should be avoided during the pregnancy program.

Fish Containing High Mercury

Eating fish is good for the pregnancy program because it is rich in protein, but not all types of fish can be consumed. Fish that are high in mercury are not recommended for women planning a pregnancy program. Because if you consume too much mercury, it will affect the fertility of men and women and be dangerous for the fetus later.

Fish that contain high mercury in the form of swordfish (swordfish), marlin fish, shark raw shellfish (raw shellfish).

You should limit your consumption of oily fish because it contains pollutants such as dioxins and polychlorinated biphenyls that are harmful to the fetus.

You should also avoid eating raw shellfish as they can contain harmful bacteria, viruses, or toxins. This can cause disease can also cause food poisoning.

Foods that contain trans fats

Foods to avoid if you want to undergo a pregnancy program are foods that contain trans fats. Usually, trans fats are found in baked goods or fried foods.

This can lead to inflammation and insulin resistance which can reduce fertility. If consumed in excess, eating will damage blood vessels and interfere with the flow of nutrients to the reproductive system.

Not only for women, trans fat is also not good for men because it can reduce the number and quality of sperm. So if you want to plan a pregnancy, couples are advised not to eat foods that contain trans fats.


Some studies reveal that soda can reduce fertility. This is because of metabolic changes caused by too many sweeteners that can increase blood sugar and artificial sweeteners that alter gut bacteria.

Not only that, packaged foods and drinks should also be avoided. Packaged foods and beverages are packaged in containers containing BPA (bisphenol A) and other chemicals that can reduce fertility.


If you are planning to undergo a pregnancy program then you must avoid consuming alcohol. Excessive alcohol consumption can reduce fertility rates. Just like mercury, consuming too much alcohol can make it difficult to have children. Alcohol will also absorb B vitamins in the body, where B vitamins play a role in increasing the chances of getting pregnant and increasing fetal growth.

  1. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. URL : Source
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  4. Jurnal Saudi J Biol Sci. 2017 Jul; 24(5): 975–978. URL : Source
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