What to Eat When You're Trying to Conceive and Want to Maintain a Healthy Weight

By PurpleGirl Editors•Updated May 2026•5 min read

Are you trying to conceive and worried about how your diet will affect your chances of getting pregnant, all while struggling to maintain a healthy weight? You're not alone. Many women face this challenge, and it's natural to feel overwhelmed by the pressure to eat 'right' while trying to start a family. But here's the good news: with a few simple and sustainable changes to your diet, you can boost your fertility and support a healthy weight

What You'll Need

Fresh fruits and vegetables
Whole grains
Lean proteins
Patience
Self-care

Eat a Balanced Diet

Aim for a variety of whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential nutrients like folate, iron, and calcium that support fertility and overall health. Try to include a rainbow of colors on your plate to ensure you're getting a range of vitamins and minerals

💡 Tip:Keep a food diary to track your eating habits and identify areas for improvement

Warning:Avoid restrictive dieting, as it can lead to nutrient deficiencies and negatively impact fertility

Stay Hydrated

Drinking enough water is essential for overall health, and it can also support fertility. Aim for at least 8 cups (64 ounces) of water per day, and limit sugary drinks and caffeine. You can also incorporate hydrating foods like watermelon, cucumbers, and celery into your diet

💡 Tip:Infuse your water with fruits or herbs for a refreshing and healthy drink

Warning:Be mindful of your body's individual needs, and adjust your hydration levels accordingly

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Maintain a Healthy Weight

Being at a healthy weight can improve fertility and reduce the risk of pregnancy complications. Aim for a BMI between 18.5 and 24.9, and focus on sustainable lifestyle changes rather than quick fixes. Consult with a healthcare provider or registered dietitian to create a personalized plan

💡 Tip:Incorporate physical activity into your daily routine, such as walking or yoga, to support weight management and overall health

Warning:Avoid crash diets or excessive exercise, as they can negatively impact fertility and overall health

PurpleGirl Insight

"Focus on nourishing your body, rather than restricting it, and remember that a balanced diet is just one part of the conception journey"

Frequently Asked Questions

What foods should I avoid when trying to conceive?

Foods high in sugar, salt, and unhealthy fats can negatively impact fertility and overall health. It's also best to limit or avoid foods that are high in mercury, such as shark and swordfish, and choose low-mercury options like salmon and sardines instead

Can I still have caffeine when trying to conceive?

Moderate caffeine consumption, defined as up to 200mg per day (about 1-2 cups of coffee), is generally considered safe when trying to conceive. However, high levels of caffeine can interfere with fertility, so it's best to consult with a healthcare provider for personalized guidance

How long will it take to see improvements in my fertility and weight?

The time it takes to see improvements in fertility and weight can vary depending on individual factors, such as starting weight, diet, and overall health. Generally, it's best to focus on making sustainable lifestyle changes and celebrating small victories along the way, rather than expecting rapid results