The Ultimate Fertility-Friendly Grocery List for 2025
Posted on January 27th, 2025
What you put on your plate can make a big difference when you're trying to grow your family. In 2025, why not let your grocery list work as hard as you do? By focusing on fertility-boosting foods, choosing organic when possible, and embracing meal prep, you can support your journey with every bite. With a thoughtfully crafted grocery list, you'll transform your shopping trips into a stress-free step toward your fertility goals. Let’s dive in and stock up on what matters most!
Fertility-Friendly Foods to Stock Up on
A balanced diet rich in fruits, vegetables, and lean proteins can support fertility and overall health. Consider incorporating these nutrient-dense foods into your meals:
- Walnuts: Walnuts are rich in omega-3 fatty acids, as well as vitamin E, which are nutrients beneficial for male and female fertility.
- Tomatoes: These fruits are a good source of vitamins A and C, as well as lycopene, which is known to improve sperm count and movement.
- Citrus fruits: Lemons, oranges, grapefruits, and tangerines are full of vitamin C and high in polyamines, which can boost male and female fertility.
- Full-fat dairy: Dairy is an excellent source of vitamins A, E, and D. Cheeses also contain high levels of polyamines.
- Beans and lentils: These plant-based proteins are great sources of spermidine and folate, which are both positively associated with fertility.
- Salmon: Salmon and other types of fish, including sardines, anchovies, and herring, are rich in omega-3 fatty acids and low in mercury.
Foods to avoid include added sugars found in specific beverages, pastries, and ultra-processed carbohydrates. It’s also important to limit heavy alcohol consumption, defined as two or more drinks per day. Too much caffeine can also negatively impact fertility in both men and women, so it's best to consume it in moderation. Additionally, processed meats that are high in saturated fats should be avoided.
When to Buy Conventional vs Organic
Pesticides can be concerning for those trying to conceive, carry, and deliver a healthy baby. Buying organic foods helps, but this can be expensive. The Environmental Working Group (EWG) is an organization that produces a yearly review of the most pesticide-ridden produce. Every year, they share a couple of lists to help consumers know which produce is the most pesticide-ridden (The Dirty Dozen) and which has the cleanest pesticide profiles (The Clean 15).
Foods on The Dirty Dozen list include strawberries, spinach, apples, green beans, blueberries, and more, so try to buy these fruits and vegetables organic whenever possible. Avocados, asparagus, pineapple, mushrooms, watermelon, and carrots are all on The Clean 15 list, so you don’t have to buy them organic if it’s outside of your budget.
Meal Prepping Tips to Stay on Track
Creating balanced meals in advance can make it easier to stay on track while trying to conceive. Some daily meal prep tips include:
- Cooking in batches
- Preparing nutritious snacks in addition to meals
- Investing in quality reusable containers
- Designating the same day every week to meal prepping
Learn More About Improving Your Fertility in 2025
Fertility is complex and is unique to each individual. However, eating well and meal prepping can help increase the chances of a successful pregnancy. If you’re trying to conceive, it can be beneficial to speak with a fertility specialist who can help you choose the right foods and make any other lifestyle adjustments.
At Aspire HFI, we're committed to helping patients grow the families of their dreams. Contact us today for more information or to schedule an appointment at our Houston, Willowbrook, Cypress, Katy, Sugar Land, Pearland, The Woodlands, Memorial City, Beaumont, Kingwood, or Clear Lake locations.
