In 101 Optimal Life Foods, registered dietitian David Grotto explores how what you eat can affect every aspect of your health - including your ability to get pregnant. Here, Grotto explains the connection between nutrition and fertility and offers an eating plan to increase your odds of conceiving quickly.

Q: What is the connection between nutrition and fertility/infertility?

A: Adequate nutrition is needed for egg and sperm production as well as proper hormone balance needed for a fertile environment. Five to ten percent of women of reproductive age suffer from polycystic ovarian syndrome (PCOS), which is a condition of excess androgen production and affects menses. But following a diet that improves insulin resistance and targets belly fat has been shown to improve fertility. Optimal foods for fighting PCOS include salmon, walnuts and almonds, whole grains, fruits, veggies, lean proteins, dairy, plant sterols ( pistachios, quinoa, benecol spread), dark chocolate, red wine and concord grape juice. Cinnamon can also lower insulin resistance.

Q: What kinds of foods should a woman eat to optimize her chances of conceiving?

A: Women who want to conceive should consume a base diet of plenty of fruits and vegetables, whole grains, lean meats and dairy products and moderate amounts of monounsaturated fats such as avocado, almonds, and olive oil. For ovulation, zinc-containing foods such as oysters, crab, pork, beef, chicken, turkey and folate-containing foods such as spinach, dark greens, citrus, nuts, beans, whole grains and fortified foods and calcium containing foods such as dairy, soy beans, salmon and sardines.

Q: And a man?

A: A Spanish study found that guys who had higher sperm quality also eat adequate levels of high fibre, folate, antioxidants, vitamin C and lycopene-rich foods.They also ate less protein and less fat.

Q: Can you give me an example of a perfect menu plan for a woman trying to have a baby?

Breakfast
1 cup flaxseed cereal
1 cup skim milk
1 kiwi
1 teaspoon honey
1cup green tea

Lunch
Roasted vegetable and Swiss cheese panini on whole wheat
1 cup fruit salad
Assorted nuts
1 cup of milk

Snack
Quick pumpkin smoothie

1/2 cup canned pumpkin
1/2 cup vanilla nonfat yogurt
1/2 cup vanilla or chocolate soy milk
1/2 teaspoon pumpkin pie spice
2 to 3 ice cubes
Agave syrup to taste (if added sweetness is desired)

Place all the ingredients in a blender and blend until smooth. Makes one serving.

Dinner
Cocoa encrusted salmon with blueberries
Roasted root vegetables
Whole grain roll with benecol spread
1 cup of strawberries
1 cup decaf green tea

Snack
Beanie Greenie brownie (see book for recipe)
1 cup milk

Q: Are there any foods/substances you should avoid when you're trying to conceive?

A: Saturated and trans fat foods are best to limit for both men and women as these can contribute to decreased blood flow to vital organs.