18/08/2026
Nutrition and Fertility: What to Choose?
What we eat can play an important role in supporting reproductive health. Here are some simple nutrition principles to keep in mind:
🐟 Choose fish, especially salmon.
Fish is one of the best protein choices and can be very beneficial for your diet.
🥑 Add avocado and other healthy fats.
Avoid relying only on fat-free products. Healthy fats are important for the endocrine system and reproductive function — just keep portions balanced.
🍎 Choose fresh fruits.
Whole fruits are preferable to smoothies whenever possible.
💧 Drink enough water.
Good hydration is very important for overall health and supports egg, s***m, and endometrial health.
🥤 Limit sugar and soda.
They don’t provide benefits for fertility and should not be a regular part of your diet.
🥣 Be mindful of granola and smoothies.
They may be convenient for a busy lifestyle, but when possible, choose whole fruits instead of smoothies.
🍗 Keep protein portions balanced.
In order of priority: fish first, followed by chicken and other white meats. Meat should make up no more than approximately 30% of your meal.
🍔 Avoid fast food whenever possible.
A balanced diet based on fresh, nutritious foods is a much better choice when supporting fertility.
The goal is not restriction, but balance: healthy fats, quality protein, fresh fruits, plenty of water, and fewer highly processed foods.