While you may remember a discussion of “the birds and the bees,” with a parent or in a classroom setting, nothing of that content provides a helpful foundation for how to create a family. A couple can establish a household and have a stable place for raising children, but there are many more factors that go into creating an environment for conceiving a child. The perfect environment seems to be harder to achieve these days as the fertility rate in the USA continues to decline. The Center for Disease Control has documented a continuing decline of fertility since the “baby boom” of the 1950s, and the British Medical Journal published a report in 2025 that the fertility rate in the US had reached an all-time low. Current fertility rates are not able to sustain a stable population. In order to create a perfect environment for conceiving children, a couple must begin with an evaluation of their nutrition.
My personal journey into nutrition began with this question of fertility as my wife and I learned how challenging conception can be. I am very thankful we were directed to a doctor who clearly outlined for us how important nutrition is for establishing a foundation of health that can support the creation of new life. This discovery has changed my life and the life of my family, which now includes two healthy young adult children. As the statistics from the CDC declare, there is an increasing number of couples across the country who need to know this information too.
Healthy conception is a team effort dependent on the health of the man and the woman. Sperm and egg quality reflect the quality of food that has been consumed in the past six months. In fact, the study of epigenetics points to the impact a grandparent’s diet will have on the grandchild. The children of the “baby boom” were the result of family food practices that involved gardens and farm fresh foods. Very little processed food existed in the 1950s compared to what is on the store shelves today. But as processed foods, preservatives, fast foods, and sugar have increased in the nation’s food supply, the fertility rate has decreased due to decreased sperm and egg quality.
As my wife and I discovered, there are opportunities to select quality food sources and nutrition supplements that will heal the body and restore fertility. A few of those choices include:
Add healthy fats – Do not purchase any product with “low fat” on the label. Healthy cells egg and sperm cells require quality fats to function well. Whole milk yogurt, whole fat cheese, wild caught fish, eggs, Olive oil, and coconut oil are good examples of healthy fat sources. These whole food sources should be a part of each day to help promote the stable production of hormones that will direct the conception process.
Add protein to each meal – Protein provides the building blocks to make new tissue and new cells. Protein should come from whole food sources like poultry, fish, meat, beans, nuts, and cheese. Avoid protein powders as there can be additives and these products are more expensive forms of protein.
Add fresh vegetables each day – Fresh vegetables will provide the vitamins, minerals, and additional nutrients that will help the sperm and egg to function properly. Dark leafy greens like kale, collard greens, chard, and broccoli are rich in folate and minerals. Make an effort to add a rainbow of colors to your plate with carrots, red onion, cabbage, bell peppers, and black olives. Each color represents a different set of nutrients delivered to fertility system.
Within these primary food categories are important nutrients that sustain healthy fertility and a stable environment for a growing baby. Key nutrients for fertility include: Omega-3 fatty acids, folate, zinc, selenium, iodine, Vitamin D, iron, Vitamin C, Vitamin E, Vitamin B12, and choline. Both the male and female need to give attention to consuming these nutrients to improve fertility and give the next child the best chance of a healthy start. Your grandchildren in the future are affected by your diet now.
I enjoy helping couples develop a healthy food plan for their households that result in greater health and stronger families. Contact me to discuss your health goals for the coming year. Nutrition is designed for healing. I can help you reach greater health freedom in 2026. Contact me at nutritionproportion@gmail.com, or check out my website at www.nutritionproportion.net
