Thinking of conception? Try these fertility boosting foods.

A healthy weight and body mass index (BMI) can help regulate your menstrual cycle and help boost your fertility chances. You should try to aim for a BMI between 19 and 24. If you have a BMI below or above that, check with your health care provider before trying to conceive. Not sure what your BMI is, here is an online calculator.

If you are in a healthy weight range and want to increase your chances of conceiving, researchers have found dietary changes that reduce the amount of trans fats, animal proteins and carbohydrates can help regulate ovulation.  For 1 in 4 women experiencing infertility, ovulation problems can be to blame. However, researchers also believe many of these cases of infertility can be preventable with proper diet and nutrition.

Swap the Protein

To help boost ovulation regulation and your chances of conceiving, replace some of the animal protein sources like red meat and chicken with vegetable protein sources like cooked dried beans or nuts. A small change can add up to a big difference when it comes to ovulation. In fact, swapping only five percent of your total calories from animal protein to vegetable protein can decrease ovulation infertility by 50 percent.

Go Full Fat Dairy

This may sound counterproductive, but switching the low-fat dairy products you eat with full fat dairy products can decrease your ovulation infertility. So if you have a craving for ice cream, go ahead and get the real deal!

Work towards a Nutritional Peak

Not only will a healthy diet help boost your chances of conception, it also prepares you for providing for your baby. Before you conceive, eat in a way that nourishes your body so you are the healthiest when you get pregnant. Eat more vegetables and fruit to gain Vitamin C and antioxidants.  Whole grains help provide Vitamin B, Vitamin E and fiber. Foods high in Omega-3 fatty acids, like salmon, walnuts and shrimp will help support your baby’s brain and nervous system development. Additionally, make sure to take pre-natal vitamins containing 400 mcg of folic acid daily to reduce the risk of spinal cord and brain defects.

Skip the Café

High caffeine intake, whether that is through coffee or soda, has been found to interfere with conception. Help your chances by cutting back or eliminating it altogether. Once you are pregnant, it is recommended to drink no more than the equivalent of two cups of coffee a day.