The baby-making diet

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The Mediterranean diet...unless youve been living under a rock far from Greece and Lebanon, you know that it's a boon for heart health, cancer prevention and weight loss.

But do you know that closely following this style of eating may increase your chance of getting pregnant?

That's the news from dietitians at Loyola University in the US. They also point out that being over or underweight can cause hormone shifts, which can affect ovulation.

More: Eight brain-boosting snacks to stash at the office

The great news: if you're overweight, slimming down by even five per cent can boost fertility. "Establishing a healthy eating pattern and weight is a good first step for women who are looking to conceive," says Loyola Unis Brooke Schantz.

"Not only will a healthy diet and lifestyle potentially help with fertility, but it may also influence [foetal] wellbeing and reduce the risk of complications during pregnancy." So, if you're hoping to conceive, here are more eating tips from Schantz for your best chance.

The advice: Lower intake of animal protein and add more protein from vegie sources, like nuts, legumes and seeds.
Opt for: Almonds.
Why? As well as being chockers with protein, almonds are packed with vitamin E, which is vital for reproduction. Almonds also contain vitamin B2, which, says nutritionist Sarah Dobbyn, author of The Fertility Diet, helps with hypothyroidism, a condition linked to infertility.

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The advice: Get more of your iron from vego sources such as legumes, tofu, nuts, seeds, whole grains and leafy greens.
Opt for: Spinach.
Why? Spinach will give you a good dose of iron, plus it's a source of folate, which helps protect against birth defects. You absorb more iron from cooked spinach, but eating raw spinach with a source of vitamin C helps you absorb more of the goodness.

The advice: Get more fibre in your diet by consuming plenty of whole grains, vegies and fruit.
Opt for: Quinoa.
Why? Quinoa contains all the fertility-enhancing amino acids, such as lysine, plus an alphabets worth of vitamins. "When sprouted, it contains vitamins A, B6, B12, C, D, E and K, folic acid, niacin, riboflavin and thiamine," says Dobbyn. The grain is also a great source of protein and is low GI, too.

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The advice: Reduce saturated and trans fats while increasing intake of monounsaturated fats, from things like avocados, nuts, seeds and olive oil.
Opt for: Olive oil.
Why? Women who ate the highest amount of monounsaturated fats while undergoing IVF had triple the success rates of those who ate the lowest, found the smarty-pants at Harvard. FYI stick to Aussie olive oil - Italy and Spain tend to keep the best stuff for themselves and sling us the lower quality oil.

The advice: Take a prenatal multivitamin recommended by your doctor*.
Opt for: One that contains folic acid and iodine.
Why? Family Planning NSW advises women take at least 0.4mg of folic acid daily for at least one month before conception and for the first three months of pregnancy, to reduce risk of neural tube defects. And 150mcg of iodine before and during pregnancy, plus while breastfeeding, for the production of thyroid hormones.

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This is a general guide only. See your GP for professional and personalised advice regarding your fertility.
*Always read the label and use only as directed.