Eating for fertility involves making choices that support your reproductive health. Here's a guide on how to eat for fertility:

1. Balanced Diet: Consume a balanced diet that includes a variety of foods from all food groups. Ensure you're getting a mix of carbohydrates, proteins, and healthy fats to provide your body with essential nutrients.

2. Fruits and Vegetables: Load up on colorful fruits and vegetables. They are rich in antioxidants, vitamins, and minerals that help improve egg and sperm quality.

3. Whole Grains: Choose whole grains like brown rice, quinoa, and whole wheat bread over refined grains. They provide more fiber and nutrients.

4. Lean Proteins: Opt for lean sources of protein such as poultry, fish, beans, and legumes. These are essential for reproductive hormones.

5. Healthy Fats: Include sources of healthy fats like avocados, nuts, seeds, and olive oil. These fats support hormone production.

6. Omega-3 Fatty Acids: Incorporate fatty fish like salmon and flaxseeds, which are rich in omega-3s. These can improve reproductive health for both men and women.

7. Dairy or Dairy Alternatives: Choose low-fat or non-fat dairy products or dairy alternatives that are fortified with calcium and vitamin D.

8. Folate and Iron: Foods rich in folate (such as leafy greens) and iron (like lean red meat) are important for women planning for pregnancy.

9. Hydration: Stay well-hydrated with plenty of water. It's essential for cervical mucus and maintaining the right environment for conception.

10. Limit Processed Foods: Minimize processed and sugary foods as they can disrupt hormonal balance.

11. Caffeine and Alcohol: Reduce or eliminate caffeine and alcohol consumption, as they can affect fertility.

12. Moderate Exercise: Combine a healthy diet with regular, moderate exercise to maintain a healthy weight, which can positively impact fertility.

13. Weight Management: Strive for a healthy weight. Both underweight and overweight can disrupt the hormonal balance necessary for fertility.

Remember that fertility is influenced by various factors, and diet is just one aspect. Leading a healthy lifestyle, managing stress, and seeking professional advice when needed are all important steps in supporting fertility.