Dietary advice Maintaining a healthy and balanced diet while trying to conceive helps the body to be in optimal condition for conception and pregnancy, and also helps to build adequate vitamin and mineral reserves for the baby Use when needed. 

Foods to eat when trying to conceive: 

Try to include leafy green vegetables, such as broccoli, fortified breakfast cereals, citrus fruits, and beans, providing folate, in your diet which is important for neural tube development in babies.

Fortified breakfast cereals, lentils, soybeans, dried fruits, and leafy green vegetables such as spinach are great sources of iron. Women trying to conceive should eat a Mediterranean-style diet rich in avocados and olive oil, but low in diaries and meat, according to a new study from the Harvard School of Public Health. Consuming the monounsaturated fats in peanuts, almonds, and cashews may also help with conception.

Fish, whole-grain bread, asparagus, spinach, and watercress will provide zinc, which helps keep the immune system strong, which is essential for pregnancy. Zinc can also help produce healthy eggs and healthy sperm. Fiber-rich legumes and whole grains can keep your gut healthy and help flush out waste, increasing your chances of getting pregnant. It is also a brilliant idea to consider taking a supplement designed to support conception, which contains 400 mcg of folic acid and other nutrients to help support the nutritional needs of women trying to conceive.

Get the right amount of calories for you. 

• Being pregnant doesn’t mean you need to eat twice as much food. First trimester (first 12 weeks). Most women don’t need any extra calories. 
• Second trimester (13 to 26 weeks) Most women need about 340 extra calories per day. 
• Last trimester (after 26 weeks). Most women need about 450 extra calories per day. 

Ask your doctor or midwife how many calories you need during pregnancy.

Do not eat certain foods. 

These foods may contain bacteria that can harm your baby. Stay away from: 

• Raw (undercooked) or rare  fishes such as sushi or raw oyster 
• soft cheeses (such as feta, brie, and goat cheese) unless they are pasteurized 
• Unpasteurized juice or milk 
• poultry or eggs  
• smoked seafood and hot dogs – unless they are heated to steaming prepared salads such as ham, chicken, or seafood salads