Nutrition and fertility: an overview for men

  It’s not just about the ladies...

If you’re looking for a good investment, a long-term investment in good nutrition can generate valuable dividends. And there is no better time than the present to start. The better your nutritional status, the healthier your sperm is and the more easily you’ll conceive. Your diet should be very similar to your partner’s pre-pregnancy eating plan. However, the calorie intake will be altered based on your age, sex, body structure and activity level. By using the following guide, you will be providing your body with adequate nutrition and also supplying the key nutrients such as Vitamin C, Vitamin E, zinc, calcium and Vitamin D. These nutrients have been identified as having specific roles in the production of sperm. Bread, Grains and Pasta (6-11 servings)

* 1 slice bread
* 1 pancake
* 1 tortilla
* ½ bun
* bagel or English muffin
* 1 small muffin
* ½ cup cooked rice, pasta or cereal
* 1 roll

Vegetable Group (3-5 servings)

* ½ cup chopped raw or cooked vegetable
* 1 cup raw leafy vegetable
* ½ cup vegetable soup
* 10 French fries
* 1 medium potato

Fruit Group (2-4 servings)

* 1 piece fruit
* ½ cup juice
* ½ cup chopped, cooked or canned fruit
* ¼ cup dried fruit
* ½ grapefruit
* ¼ cantaloupe

Protein and Meat Group (2-3 servings)

* 3 ounces cooked meat
* ½ cup cooked beans
* 1 egg
* 1/3 cup nuts
* 2 tablespoons peanut butter

Dairy Group (2-3 servings)

* 1 cup milk or yogurt
* 1 ounce cheese
* ½ cup pudding
* ice cream
* cream cheese

About the author:
By Becky Hand, Licensed and Registered Dietician

http://babyfit.sparkpeople.com

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