9 Foods to be Mindful of if You're Trying to Conceive

If you’re trying to conceive, it’s normal to focus on what you should eat—more fruits and vegetables, balanced meals, healthy fats, and nutrient-rich foods that support reproductive health. But understanding the foods to be mindful of when trying to conceive can also be an important part of preconception planning.

Nutrition plays a meaningful role in hormone balance, ovulation, sperm health, blood sugar regulation, inflammation, and overall wellness. While no single food causes infertility or guarantees pregnancy, everyday eating patterns can influence the environment your body relies on for conception.

That doesn’t mean you need to eat “perfectly” or fear certain foods. Instead, it means learning where moderation, balance, and informed choices matter most.

Here are 9 foods you should be mindful of eating when you’re trying to conceive:

1. Trans Fats and Highly Processed Fried Foods

Trans fats are associated with inflammation and poorer metabolic health. They have also been studied in relation to ovulatory infertility and insulin resistance.

These fats are commonly found in:

• Deep-fried fast foods

• Some packaged baked goods

• Shelf-stable pastries

• Shortening-based products

• Certain snack foods

While many manufacturers have reduced trans fats, ultra-processed fried foods can still be high in lower-quality fats.

Better Choices

Replace them more often with foods rich in healthier fats:

• Avocados

• Nuts and seeds

• Olive oil

• Nut butters

• Fatty fish (if appropriate for you)

Unsaturated fats can help support hormone production, reduce inflammation, and promote overall metabolic health. These foods also tend to provide important nutrients such as fiber, antioxidants, omega-3 fats, vitamin E, and minerals that support reproductive wellness.

2. High-Mercury Fish

Seafood can be an excellent fertility-supportive food because it provides protein, iodine, selenium, and omega-3 fats. However, some fish contain higher mercury levels, which may negatively affect reproductive and nervous system health over time.

Fish commonly higher in mercury include:

• Swordfish

• Shark

• King mackerel

• Tilefish

• Bigeye tuna

Better Choices

Choose lower-mercury seafood options more often, such as:

• Salmon

• Sardines

• Trout

• Anchovies

• Shrimp

• Cod

They can provide many of the fertility-supportive benefits of seafood (such as protein, iodine, selenium, vitamin D, and omega-3 fats) while reducing potential mercury exposure. This allows you to support reproductive and overall health while being more mindful of long-term intake.

If you have questions about safe intake amounts, individualized guidance can help.

3. High Glycemic Foods and Refined Carbohydrates

Foods that rapidly spike blood sugar may affect insulin levels and hormone balance, especially for those with PCOS, insulin resistance, or irregular cycles.

Examples include:

• Sugary cereals

• White bread

• Candy

• Pastries

• Sweetened beverages

• Large portions of refined grains without protein or fiber

Blood sugar swings can also increase cravings and energy crashes.

Better Choices

Aim for more balanced carbohydrates like:

• Oats

• Quinoa

• Brown rice

• Beans and lentils

• Sweet potatoes

• Fruit paired with protein or fat

• Whole grain breads

They are typically digested more steadily and often provide fiber, vitamins, minerals, and longer-lasting energy. Choosing carbohydrates that are rich in nutrients and pairing them with protein or healthy fats can help support more stable blood sugar levels, improved satiety, and steadier energy throughout the day— all of which are beneficial for overall wellness and reproductive health.

4. Excess Caffeine

Caffeine does not need to be eliminated for everyone, but high intake may be worth reviewing when trying to conceive.

Caffeine sources include:

• Coffee

• Energy drinks

• Some teas

• Soda

• Pre-workout supplements

• Chocolate

Moderate intake is often acceptable, but large amounts may affect sleep, stress levels, and overall health habits.

Better Choices

• Keep intake moderate

• Swap one serving for decaf or half-caf

• Avoid relying on caffeine to compensate for poor sleep

• Review hidden caffeine in supplements

Keeping caffeine intake moderate can help support overall wellness while minimizing the potential downsides of excessive intake, such as disrupted sleep, increased stress sensitivity, jitters, or energy crashes.

Swapping some servings for decaf or half-caf, improving sleep habits, and reviewing hidden caffeine sources in supplements can create a more balanced routine that supports energy and fertility-focused health goals.

5. Alcohol

Alcohol can impact fertility in several ways, including hormone disruption, menstrual cycle changes, sperm quality, and sleep quality.

For those actively trying to conceive, many people choose to reduce or avoid alcohol during this season.

Better Choices

• Sparkling water with citrus

• Mocktails

• Herbal tea

• Kombucha alternatives if appropriate

• Social routines not centered around drinking

Choosing alternatives to alcohol can help support hydration, sleep quality, hormone balance, and overall wellness while trying to conceive. It can also make social situations feel easier when you have enjoyable options that do not revolve around drinking.

Building routines centered around connection, movement, or shared experiences instead of alcohol may help create habits that feel more supportive during the preconception stage.

6. Processed Meats

Processed meats are often higher in sodium, preservatives, and saturated fat. Diets high in processed meat have also been associated in some research with poorer overall health outcomes.

Examples include:

• Bacon

• Sausage

• Hot dogs

• Deli meats

• Pepperoni

• Processed breakfast meats

Better Choices

Choose more often:

• Chicken or turkey

• Eggs

• Beans

• Lentils

• Tofu or tempeh

• Greek yogurt

• Fish

• Lean cuts of meat

Choosing these protein sources more often can help support fertility and overall health because they typically provide high-quality protein, iron, zinc, B vitamins, and other nutrients involved in hormone production, ovulation, egg quality, and sperm health.

Many of these options are also lower in saturated fat and less processed, which can support a more balanced eating pattern and long-term wellness.

7. Artificially Sweetened Foods and Drinks

Research on artificial sweeteners and fertility is still evolving. While occasional use may fit for some people, relying heavily on diet sodas or highly processed “sugar-free” foods may crowd out more nutrient-dense options.

Examples include:

• Diet sodas

• Sugar-free energy drinks

• Sugar-free candy

• Some protein products

Better Choices

• Water with fruit

• Unsweetened sparkling water

• Naturally flavored beverages

• Moderate use of maple syrup or honey if desired

• Whole-food snacks

Choosing these options more often can help support hydration and overall wellness while reducing reliance on heavily processed sweetened products. They also make it easier to include more nutrient-dense foods in your routine, which can better support stable energy, balanced blood sugar, and a fertility-friendly eating pattern.

8. Unpasteurized Dairy Products

Unpasteurized dairy products can carry harmful bacteria, including Listeria, which can be especially concerning during pregnancy and preconception.

Examples may include:

• Raw milk

• Some imported soft cheeses made with unpasteurized milk

• Raw milk yogurts or products

Better Choices

Choose pasteurized versions of:

• Milk

• Yogurt

• Cottage cheese

• Cheese products

Choosing pasteurized dairy products can help reduce the risk of exposure to harmful bacteria such as Listeria, which is especially important during preconception and pregnancy. These options can still provide valuable nutrients like protein, calcium, vitamin D, and probiotics while offering an added layer of food safety.

9. Foods and Drinks High in Added Sugar

Regularly consuming high amounts of added sugar may contribute to insulin resistance, inflammation, and unstable energy levels. This is especially relevant for people managing PCOS or metabolic concerns.

Common sources include:

• Soda

• Sweet coffee drinks

• Candy

• Desserts

• Sweetened yogurt

• Energy drinks

• Packaged snack foods

Better Choices

• Fruit with protein

• Dark chocolate in moderation

• Greek yogurt with berries

• Homemade smoothies

• Chia pudding

• Lower-sugar snacks

Choosing these options more often can help satisfy cravings while providing nutrients that support steadier energy and overall wellness. Pairing natural sources of carbohydrates with protein, fiber, or healthy fats may also help support more stable blood sugar levels, improved satiety, and a more balanced fertility-supportive eating pattern.

Reminder: You Do Not Need a Perfect Fertility Diet

Many people trying to conceive feel pressure to “eat perfectly.” That pressure can create stress, guilt, and confusion. In reality, chronic stress and overly rigid food rules can make nutrition feel harder to sustain and may take attention away from the bigger picture of overall health.

A fertility-supportive eating pattern is usually about:

• Consistency over perfection because regular nourishing habits tend to be more supportive than short bursts of “perfect” eating.
  

• Balanced meals because combining nutrients helps support steady energy, blood sugar balance, and overall wellness.
  

• Adequate protein because protein plays a role in hormone production, tissue repair, and satiety.
  

• Fiber-rich carbohydrates because fiber supports digestion, blood sugar regulation, and gut health.
  

• Healthy fats because fats are essential for hormone production and nutrient absorption.
  

• Micronutrient variety because vitamins and minerals help support reproductive and overall health.
  

• Sustainable habits because habits that fit real life are more likely to last long term.
  

• Enjoying food without fear because a positive relationship with food can reduce stress and make healthy eating more realistic.

There is room for flexibility because one meal, one snack, or one less-than-ideal day does not define your fertility or overall health. What matters most is the overall pattern of nourishment over time.

Allowing flexibility can also reduce stress, make healthy habits easier to maintain, and support a more positive relationship with food during an already emotional season.

What to Eat More of When Trying to Conceive

Instead of only focusing on restriction, prioritize foods that support reproductive health because fertility nutrition is often more about what you consistently include than what you eliminate. Nourishing foods provide the vitamins, minerals, antioxidants, fiber, protein, and healthy fats that help support hormone balance, ovulation, egg and sperm health, and overall wellness.

Foods to prioritize include:

• Leafy greens for folate, iron, and antioxidants

• Berries for antioxidants that help protect cells from oxidative stress

• Beans and lentils for plant protein, iron, fiber, and folate

• Whole grains for steady energy, fiber, and B vitamins

• Nuts and seeds for healthy fats, zinc, selenium, and vitamin E

• Omega-3 rich foods for inflammation balance and hormone support

• Eggs for protein, choline, and important micronutrients

• Dairy or fortified alternatives for protein, calcium, and vitamin D

• Colorful vegetables for antioxidants and a wide range of nutrients

• Iron-rich foods because iron supports oxygen transport and reproductive health

• Folate-rich foods because folate plays a key role in cell division and early pregnancy support

Learning more about fertility nutrition can help you feel more informed, confident, and supported as you navigate your trying-to-conceive journey. Read more blogs about fertility on our website.

Work With a Fertility Dietitian

If you’re looking for expert guidance, Couture Wellness offers personalized fertility nutrition support rooted in compassion, inclusivity, and evidence-informed care.

Our team can help you:

• Build a trying-to-conceive meal plan

• Support hormone balance

• Navigate PCOS or insulin resistance

• Prepare nutritionally for IVF

• Improve overall wellness before pregnancy

• Create realistic habits that fit your lifestyle

Many clients pay $0 with insurance verification, and virtual appointments make support accessible and convenient.

Connect with our team today to build a plan that supports your fertility journey with confidence.