Eggs and sperm take around 3 months to mature. During this time, nutrition and lifestyle choices play a vital role in supporting fertility outcomes.

Use this checklist to guide your daily and weekly habits.

Daily Essentials

☑ 5 portions of fruit & veg (focus on colour variety)

☑ Wholegrains/starchy carbs (oats, brown rice, quinoa, wholemeal bread)

☑ Lean protein (chicken, fish, eggs, beans, tofu)

☑ Healthy fats (avocado, olive oil, nuts, seeds)

☑ Omega-3 rich foods (2–3 oily fish portions/week, or chia/flax for vegetarians)

☑ 1.5–2L fluids (water, milk, or sugar-free drinks)

Weekly Habits 

☑ Zinc-rich foods (meat, beans, seeds)

☑ Folate-rich foods (leafy greens, beans, fortified cereals)

☑ Limit red/processed meat (1–2 times/week)

☑ Limit alcohol and caffeine; stop smoking

☑ Keep to a regular meal pattern — avoid frequent skipping

✨ Remember: Nutrition supports both egg and sperm quality.

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