Patient guide
Fertility Diet & Nutrition Guide
Evidence-based dietary recommendations to optimise egg quality, sperm health, and hormonal balance. Includes a sample meal plan and foods to avoid.
The Fertility Plate
Include Daily
- Protein: Eggs, lentils, chickpeas, paneer, tofu, fish (salmon, sardines)
- Complex Carbs: Brown rice, millets (ragi, bajra), oats, sweet potato
- Colourful Vegetables: Spinach, methi, moringa, broccoli, tomatoes, beetroot, avocado
- Healthy Fats: Ghee (1 tsp/day), olive oil, coconut oil in moderation
Key Nutrients for Fertility
- Folate: Spinach, lentils, fortified cereals
- CoQ10: Supplement 200–400 mg; meat, fish, nuts
- Omega-3: Fish, walnuts, flaxseed
- Zinc: Pumpkin seeds, chickpeas, meat
- Vitamin D: Supplement if deficient; eggs, fatty fish
- Iron: Lentils + vitamin C to enhance absorption
Avoid or Limit
- White sugar and refined carbohydrates (maida)
- Sweetened beverages and packaged juices
- Alcohol (completely during treatment)
- Excessive caffeine (max 200 mg/day)
- Trans fats (vanaspati, margarine)
Sample Meal Plan
- Breakfast: Oats with walnuts + 2 boiled eggs / Ragi dosa with coconut chutney
- Lunch: Brown rice / 2 chapati + dal + sabzi + curd
- Snack: Roasted chana / sprouts chaat / pumpkin seeds
- Dinner: Grilled fish / paneer + vegetables + millets