Nutrition and lifestyle choices can influence your chances of conceiving and your baby’s development once you do become pregnant. In fact, nutrition at this critical stage can also have an impact on your developing baby and their long-term health1.
For these reasons, you and your partner may wish to pay special attention to your conception diets, and find alternatives for the foods best avoided when trying to conceive.
Foods to avoid when trying for a baby are the same as those you should avoid or limit when you're pregnant1. So finding alternatives now will stand you in good stead.
Trying for a baby can be stressful. But eating a well-balanced diet can help you achieve a positive outcome.
The main difference between a conception and pregnancy diet is that your partner’s nutritional intake counts at this stage too. So, you might both want to make adjustments to your eating habits.
While trying to conceive, a healthy, pregnancy-safe diet is recommended. Alcohol, foods that could contain listeria, and others containing contaminants like mercury are best avoided from now onwards. This is because they can have an effect on your fertility and your developing baby.
In a study of couples planning their first pregnancy, a link was found between a woman’s alcohol intake and decreased fertility. This even applied to those who had five or less drinks a week2.
In a study of couples planning their first pregnancy, a link was found between a woman’s alcohol intake and decreased fertility. This even applied to those who had five or less drinks a week2.
Women experiencing difficulties in conceiving should be advised of the possible advantages of avoiding alcohol completely2
Because of this, the Food Standards Agency advises avoiding alcohol completely while trying to get pregnant. However, if you choose to drink, you should limit your alcohol intake to one or two units, once or twice per week3.
Some foods carry the listeria bacteria, which can cause listeriosis. This has been linked to an increased risk of miscarriage, so you're advised to avoid the following foods:
Pregnant women are approximately 20 times more likely than other healthy adults to get listeriosis.4
Some types of fish contain high levels of mercury which can damage your unborn baby’s developing nervous system5. For this reason you should:
Eating a lot of these fish may lead to a build-up of chemicals in your body over time, which may be harmful.5
It is recommended that you avoid supplements containing vitamin A (or retinol, the animal form of vitamin A) and food sources such as liver, liver pâté, liver sausage and haggis6.
A coffee or an energy drink might provide a pick-me-up, but caffeine consumption has been linked to an increased risk of miscarriage and having a low birth weight baby. While the risk is small, you're advised to limit your caffeine intake to 200mg a day5.
Decaf tea and coffee still contain caffeine, just in reduced amounts.
A guide to caffeine content: (approximate mg per serving)
Switching to decaff tea and coffee can cut down your caffeine intake. But be aware that they still contain small amounts of caffeine.
When trying to conceive, the general advice for prospective dads is to eat a varied diet and maintain a healthy body weight.
A healthy diet and weight are essential for keeping sperm in good condition.
In addition to this, they are advised to limit their alcohol intake to less than fourteen units a week spread evenly over three days or more. This is because excessive consumption – more than three–four units a day (or 1.5–2 pints of beer or lager) – can reduce sperm quality8.
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