Falling pregnant is something many people take for granted. For some, it is simply a matter of not using any contraception nd along comes a baby. For others, it can be a very long wait until that longed-for baby turns up. But for anyone planning a pregnancy, preparation is the key to good fertility, incorporating nutrition, exercise and supplements to give your baby the best possible chance. Here are some tips if you’re hoping to conceive this year:

Get started

Don’t put it off for another year unless you really have to. A woman’s chance of conceiving decreases every month, especially in their thirties and forties, so earlier is better.

Size matters

Try to make sure that you are within your healthy weight range. Being underweight or overweight can make conceiving a child more difficult.

Stop smoking

Quit smoking, both of you. Nicotine can dramatically affect a man’s sperm count and women who smoke are only 60% as likely to conceive as women who don’t. Smoking is also associated with miscarriage, small or premature babies and early menopause.

Her diet

Women should make sure their diets contain lots of essential fatty acids by eating fish, seafood, eggs, flaxseed oil, canola oils, nuts, seeds and soybeans. Choose high-calcium and iron-rich foods such as meat, chicken, fish, eggs, milk, yoghurt, cheese and legumes. Eat low-GI carbohydrates to control the release of insulin and regulate ovulation. As well as taking 800mcg of folic acid a day for at least four weeks before conception, eat folate-rich foods such as strawberries, spinach, broccoli, oranges, whole grains, legumes and fortified cereals. Avoid fish that may contain high levels of mercury, such as shark, swordfish and marlin.

His diet

For men, combining lycopene, which is found in tomatoes, with vitamin C in fresh fruits, vegetables and salads can help boost sperm levels. Get plenty of zinc and selenium from foods like red meat, fish, seafood, legumes, brazil nuts, yeast and wheatgerm as these all contain minerals that help to create healthy sperm.

Smart drinking

Cut down on alcohol. Research has shown that women drinking five units or less a week are twice as likely to conceive as women drinking 10 or more units. If there is a safe level of alcohol in pregnancy, it is not known, so it’s better not to drink at all as soon as you know you’re pregnant – preferably before. It also affects testicular and sexual functioning in men, so large amounts of alcohol should be avoided. The current recommendation is that men should drink less than 20 units of alcohol per week. One unit of alcohol is equivalent to a small can of beer or a small glass of wine (125ml).

Vitamin power

Women should take a multivitamin with iron and calcium three months before they want to conceive and men should take a multivitamin with antioxidants to help make healthy sperm.

Caffeine cutback

Cut down on caffeine. Caffeine can affect chances of conceiving if more than two cups are drunk per day.

Prime time

Work out your cycle and aim to have sex mid-cycle when you’re ovulating, which is around day 10 to 12 for most women on a 28-day cycle. Ask your doctor for help if you can’t work this out. Sperm can live longer than the egg, so there’s no harm in getting started a day or two before ovulation.

Reduce stress

Baby-making sex should not be a chore. Keep it lively and imaginative and have fun, don’t  get caught up in ticking boxes and timing everything. You could also think about doing some yoga or meditation together.

On the level

Think about your vaginal pH. Frequent sex, menstrual flow, use of tampons and excessive washing can all change the pH levels and prevent sperm surviving. Also avoid antihistamine medication, which can dry out cervical secretions, as well as any vaginal lubricants which may contain antibacterial agents – these can kill off sperm.

Food of love

Eat aphrodisiac foods to encourage your sexual desires. Believe it or not, avocados, oysters, chocolate and chilli have all been proven to help with sexual arousal.

Peak performance

Research has shown that if the woman has an orgasm, it can pull the sperm into the uterus faster.

Odds and ends

Be patient. For the average couple, there is a 20 to 25% chance of conception each  month and only 65% of couples will have conceived in the first six months of trying. Most couples with relative infertility will usually go on to conceive in time, and only 5% of couples have complete infertility.