What we eat is as important as everything else we do when trying to conceive. Many women don’t get serious about eating healthy until after they are pregnant, but new studies show that diet matters long before conception. If you and your partner have made the decision to start a family, try incorporating more of these foods into your diet…

Fresh Fruits and Vegetables

They are full of antioxidants which improve healthy cell growth. Many are also loaded with iron, vitamin-D and folate – important nutrients to load up on before pregnancy to avoid birth defects. Dark leafy greens and colorful fruits and veggies ensure proper nutrition, boost immunity and decrease acidosis. The more vivid the hue, the greater the benefit.

Whole Grains

You don’t need to eliminate carbs, just choose wisely. Whole grains like quinoa and brown rice help to stabilize blood sugar. When you eat white breads, white rice, and other refined carbs, the rapid rise in blood sugar forces your body to compensate with a surge in insulin. Over time, increased insulin production may throw other hormone levels off balance, including reproductive hormones.

High Fat Organic Dairy

That’s right, go for the whole milk. Studies have found that one serving of the healthy fats found in dairy can be of great benefit to women who do not overproduce phlegm in the body. A recent study from the Harvard School of Public Health found that low-fat dairy products can have an abnormal effect on ovarian function.

When you don’t drink enough water, your cervical fluid becomes sluggish. The same goes for a man’s ejaculate fluid. Healthy cervical and ejaculatory fluid is essential in helping sperm find its way to the egg. Drink enough water so that your urine is a light yellow color.

The “Good” Fats
Add lots of foods rich in monounsaturated, polyunsaturated and omega-3 fatty acids. These fats reduce inflammation and insulin sensitivity. You can find them in oils, walnuts, sesame and pumpkin seeds, avocados, sardines and wild-caught salmon.