National Nutrition Week: October 11 to October 17
This week marks National Nutrition Week, a timely reminder of how important a nutrient-balanced diet is for both men and women. Tryfor5 is an annual campaign powered by Nutrition Australia, encouraging Australians to increase their vegetable intake to the recommended five serves per day. It launches each October during National Nutrition Week, helping raise awareness of the role food plays in our overall health.
Despite ongoing research and repeated healthy eating messages, only 4% of Australians consume enough vegetables daily. Most people eat only half the recommended amount, which is the driving force behind the Tryfor5 initiative. If you are thinking about conceiving or are actively trying, nutrition becomes an essential part of your preconception plan.
The Relationship Between Nutrition and Fertility
About one in six Australian couples of reproductive age experiences fertility issues. There are many contributing factors. For around two in five couples, the problem is related to sperm health, while another two in five couples experience an issue with the woman’s reproductive system.
While not all causes of infertility can be controlled, eating habits can be. Research shows that nutrition and maintaining a healthy body weight are important for both partners and can significantly influence the ability to conceive. Following an organic diet has also been associated with improved chances of conception and a reduced risk of miscarriage.
The "Fertility Diet" study, published by Harvard researchers in 2007, found that women with ovulatory infertility who followed this dietary pattern had a 66% lower risk of ovulatory infertility. They also had a 27% lower risk of infertility from other causes compared with women who did not follow the diet closely.
Women following the "fertility diet" consumed:
- Less trans-fat and more monounsaturated fat (from foods like avocados and olive oil)
- Less animal protein and more plant-based protein
- More high-fibre, low-glycaemic, carbohydrate-rich foods (including whole grains)
- More vegetarian sources of iron and fewer meat-based sources
- Preconception multivitamins
- High-fat dairy instead of low-fat dairy, most likely due to the beneficial vitamin A content found in high-fat dairy
Overall, increasing vegetable intake and eating a wider variety of vegetables can help meet your nutrient needs. Aim to include more healthy monounsaturated fats and reduce saturated and trans fats. Make at least half your grains whole and include calcium-rich foods in your diet (including dairy if tolerated).
Explore the recipe ideas below to help boost your vegetable intake and support the Tryfor5 challenge. The key to increasing your vegetable consumption is variety. If you dislike certain foods, simply swap them out for options you prefer. You can also add extra nutrients by including nuts, legumes, dark leafy greens and olive oil. We love this recipe from the Tryfor5 website:
Roast Vegetable Salad with Haloumi
Recipe by Cobram Estate
Ingredients
Salad
• 1 small sweet potato, peeled, sliced into thin wedges
• 250g Kent pumpkin, peeled, seeded, diced
• 1 small red capsicum, sliced into thick strips
• 2 red onions, cut into thin wedges
• ½ medium eggplant, diced
• 1 zucchini, sliced into thick rounds
• 2 tbsp Cobram Estate Robust Extra Virgin Olive Oil
• 1 tbsp thyme leaves
• Sea-salt flakes and freshly ground black pepper
• 200g baby carrots, trimmed, peeled, halved lengthways
• 1 bunch asparagus, trimmed
• 2 cups baby spinach leaves
• 1 quantity of Balsamic Dressing
• Extra 2 tbsp Cobram Estate Robust Extra Virgin Olive Oil
• 200g block haloumi, thickly sliced
• Micro herbs, to serve
Dressing
• ½ cup Cobram Estate Robust Extra Virgin Olive Oil
• 2 tbsp water
• ¼ cup balsamic vinegar
• Salt and pepper
• Place ingredients in a jar, shake well and pour
Method
- Preheat oven to 180C. Line three oven trays with baking paper. Arrange sweet potato, pumpkin, capsicum, onion, eggplant and zucchini in a single layer.
- Drizzle with oil, sprinkle with thyme and season. Bake for 25 minutes.
- Add carrots and asparagus and bake for a further 15 minutes or until tender. Allow to cool for 15 minutes.
- Transfer vegetables to a large bowl. Add spinach and ¼ cup of the dressing and toss to coat.
- Drizzle haloumi with the extra olive oil. Heat a large non-stick frying pan over high heat and cook haloumi for about 1 minute each side or until golden. Slice in half diagonally.
- Arrange the vegetable mixture and haloumi on a serving platter. Drizzle with 2 tablespoons of the remaining dressing. Scatter with micro herbs and serve with extra dressing on the side.
Conclusion
Improving nutrition is one of the most powerful steps you can take when preparing for pregnancy. By increasing your vegetable intake, choosing nutrient-dense whole foods and following evidence-backed dietary patterns, you give your body the best possible foundation for healthy conception. Simple changes made consistently can support both partners, enhance overall wellbeing and create a more fertile environment. For tailored guidance, consider working with a qualified naturopath or nutritionist as part of a four-month preconception plan.
