The Mediterranean diet is one of the world’s most well-researched eating patterns and is associated with many health benefits. If you are planning a pregnancy, it can be a nutritious way to support your overall health and provide your body with the nutrients it needs.
Rather than focusing on strict rules or restrictions, the Mediterranean diet is based on a balanced way of eating. It includes plenty of vegetables, fruit, whole grains, legumes, nuts, seeds, olive oil and fish, while limiting ultra-processed foods, sugary drinks and foods high in saturated fat.
Research suggests that a Mediterranean-style diet may support reproductive health by providing essential vitamins, minerals, healthy fats and antioxidants. These nutrients help support normal body functions, hormone production and overall well-being.
Healthy fats from foods such as olive oil, nuts, seeds and oily fish play an important role in many of the body’s processes. Whole grains, fruit and vegetables provide fibre, vitamins and minerals that are essential for a healthy lifestyle.
The Mediterranean diet is not a treatment for infertility and cannot guarantee pregnancy. However, eating a nutritious and balanced diet can be an important part of a healthy lifestyle before pregnancy while also supporting long-term health.
Alma’s Tips
- Fill at least half of your plate with vegetables at most meals.
- Choose wholegrain bread, wholegrain pasta and brown rice whenever possible.
- Eat fish two to three times a week, preferably oily fish.
- Use olive oil for cooking and salad dressings.
- Enjoy a handful of unsalted nuts several times a week.
- Limit ultra-processed foods, sweets and sugary drinks.
Important to Remember
No single food or diet can guarantee pregnancy. Fertility is influenced by many factors, including age, genetics, medical conditions and lifestyle. A varied and balanced diet is an important part of a healthy lifestyle before pregnancy. If you have questions about your diet or fertility, consult a registered dietitian or healthcare professional.