Al Ain Fertility Center

Patient’s Information Booklets • Nutrition

Nutritional Advice for Fertility

Simple, sustainable food habits that support hormone balance, egg & sperm quality, healthy weight, and better IVF outcomes.

Plate methodProtein at every mealSmart carbsHealthy fats

1) Core Eating Pattern

Mediterranean-style base:

  • Plenty of vegetables/fruit, legumes, nuts, fish; modest whole-grains; moderate dairy
  • Minimize ultra-processed foods

Plate method (main meals)

  • ½ plate vegetables/salad
  • ¼ plate lean protein
  • ¼ plate smart carbs
  • 1–2 tsp olive oil or a small handful of nuts/seeds

3) Fats that help

  • Extra-virgin olive oil, avocado, nuts/seeds; oily fish regularly
  • Limit deep-fried foods, trans fats, heavy cream sauces

2) Protein & Carbohydrate Balance

Prioritize lean protein at each meal to steady blood sugar and support hormones.

  • Fish (salmon, sardines, mackerel, white fish) 2–4×/week
  • Skinless chicken/turkey, eggs, low-fat dairy/Greek yogurt
  • Plant proteins: lentils, beans, chickpeas, quinoa, tofu/tempeh
  • Swap large portions of rice/pasta/bread for extra veg + protein
  • Choose low-GI carbs (oats, quinoa, brown rice, whole-grain bread), fist-sized portions
  • Avoid “naked carbs”: always pair carbs with protein/fat

4) What to limit or avoid

  • Fast food: choose grilled, skip sauces, add salad, avoid fries/soft drinks
  • Sugar & sweets: pastries, candy, sugary cereals/coffee/tea, juices
  • Refined carbs: white bread, regular pasta, big portions of white rice
  • Alcohol & smoking: minimize alcohol; avoid smoking/vaping/shisha

5) Hydration, Caffeine, & Rhythm

  • Water first: 1.5–2 L/day (more in heat/exercise)
  • Caffeine: ≤2 cups coffee/day; avoid late if sleep is affected
  • Regular rhythm: 3 balanced meals + optional protein-rich snack

6) Weight & Fertility — women & men

Targets & tracking: women BMI ~19–25; men keep waist and weight in healthy range; progress ≈0.25–0.5 kg/week.

Women: excess weight ↑ insulin resistance, ovulation issues, PCOS and IVF response; even 5–10% loss (if overweight) helps. Underweight can disrupt cycles—add calories from whole foods + strength training.

Men: higher body fat → lower testosterone & poorer semen parameters; 5–10% weight loss can improve sperm and sexual function.

How to progress: protein anchor, veg 5+ servings/day, brisk walking most days + 2 strength sessions/week, sleep 7–8 h, daily stress tools.

7) Eating out & travel

  • Scan menu for grilled/baked protein + vegetables
  • Request extra veg instead of fries/rice; sauces on the side
  • Skip bread basket & sugary drinks
  • Share dessert: 2–3 mindful bites then stop

9) Couple strategy (do it together)

  • Agree on 2–3 home “defaults” (e.g., water only, fish 2×/week, sweets on weekends)
  • Prep once: roast veg tray, cook beans/quinoa, keep salad greens washed
Next steps: For personalized nutrition, ask your AAFC clinician for a referral to a licensed dietitian.
Call +971 3 702 4000 WhatsApp +971 56 434 9102
Medical review: ____ • Last reviewed: October 30, 2025 • Next review: ____
This information supports—not replaces—discussion with your clinician. Recommendations may differ for your individual case.