Diet Charts
Sample day plans for preconception, pregnancy and gynaecological conditions. These are general guides — follow your doctor’s advice for personalised nutrition.
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Preconception Diet Charts
Sample day plans for couples planning a pregnancy. These charts are general guides for patient education — quantities and food choices should be individualised by your doctor or dietitian.
Chart 1
Women Trying to Conceive — Diet Chart
Supporting ovulation, egg quality and a healthy start to pregnancy
| Meal / Time | What to Eat |
|---|---|
| Early Morning (6:30–7 am) | Warm water with lemon + 5–6 soaked almonds/walnuts |
| Breakfast (8–9 am) | Vegetable poha/oats/idli + a glass of milk, or a boiled egg |
| Mid-morning (10:30–11 am) | A citrus fruit or berries + a few seeds (flax/pumpkin/sunflower) |
| Lunch (1–2 pm) | 2–3 multigrain roti + dal + a green leafy vegetable + curd + salad |
| Evening (4:30–5 pm) | Roasted chana / sprouts / mixed nuts + herbal tea |
| Dinner (7:30–8:30 pm) | Chapati or a small bowl of rice + dal + vegetable + salad |
| Bedtime (9:30–10 pm) | Warm milk with a pinch of turmeric |
Key points
- Start a folic acid supplement (400 mcg/day) at least 2–3 months before you plan to conceive, as advised by your doctor.
- Aim for a healthy body weight — both being underweight and overweight can affect ovulation and fertility.
- Include antioxidant-rich foods (berries, nuts, seeds, colourful vegetables) to support egg quality.
- Choose whole grains and healthy fats (nuts, seeds, olive oil) over refined carbohydrates and fried/trans fats.
- Include iron-rich foods (leafy greens, jaggery, legumes) and enough protein at each meal.
- Limit caffeine to about 1 cup of tea/coffee a day; avoid alcohol and smoking completely.
- Maintain regular, moderate exercise and manage stress — both support hormonal balance.
- Complete any preconception check-ups and vaccinations (e.g. rubella immunity, thyroid screening) as advised by your doctor.
Chart 2
Men Trying to Conceive — Diet Chart
Supporting healthy sperm count, motility and quality
| Meal / Time | What to Eat |
|---|---|
| Early Morning (6:30–7 am) | Warm water + 5–6 walnuts/almonds |
| Breakfast (8–9 am) | Vegetable oats/poha or eggs + a glass of milk |
| Mid-morning (10:30–11 am) | A citrus fruit or pomegranate + a handful of pumpkin/sunflower seeds |
| Lunch (1–2 pm) | 2–3 roti + dal + a vegetable + curd + salad |
| Evening (4:30–5 pm) | Roasted chana/nuts + green tea |
| Dinner (7:30–8:30 pm) | Roti or rice + dal + vegetable + salad |
| Bedtime (9:30–10 pm) | A glass of warm milk |
Key points
- Include zinc-rich foods (pumpkin seeds, chana, nuts, whole grains) — zinc supports healthy sperm production.
- Include antioxidant-rich foods (citrus fruits, tomatoes, berries, nuts) to help protect sperm from oxidative damage.
- Include omega-3 rich foods (walnuts, flaxseed, fish if non-vegetarian) to support sperm quality.
- Maintain a healthy body weight — both obesity and being underweight can affect sperm count and quality.
- Avoid alcohol, smoking and recreational drugs completely; limit processed and red meat.
- Limit prolonged exposure to heat near the groin (hot tubs, saunas, laptop on lap, tight underwear) as advised.
- Maintain regular, moderate exercise — very intense endurance training can sometimes lower fertility, so keep it balanced.
- Manage stress and get adequate sleep; complete a preconception health check-up if advised by your doctor.
Medical note: These charts are general guides for patient education. Quantities and food choices should be individualised by the treating doctor/dietitian based on each person's health status, weight and lab reports.
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