Instead of getting simple carbohydrates from bread, pasta, and rice, turn to healthier foods that provide complex carbohydrates, like fruits and vegetables. Trade the starchy potatoes for sweet potatoes and squash. These changes will help you maintain a healthier diet, which often improves semen quality and increases fertility. Heavy drinking can lower your testosterone. Try to stop drinking alcohol altogether or limit your alcohol consumption to “moderate” levels – two drinks a day at the most. Drinking too much coffee or other caffeinated beverages may lower your fertility. Try to keep your consumption to one cup of coffee per day. Diet soda and other diet beverages often contain aspartame, which may lower your sperm count or cause damage to your sperm DNA. Stay away from diet drinks, or read the label to make sure they do not contain aspartame. Men who eat processed meat like bacon, hamburgers, and hot dogs may have fewer normal-shaped sperm than men whose diet is rich in fish and poultry. If you eat meat, choose whole, lean cuts, preferably organically sourced. For optimum nutrition, it may be necessary to limit or remove all processed foods, not just meats. Soy contains compounds that mimic estrogen, and therefore may contribute to lowering male fertility. If you’re struggling with fertility, stay away from soy products. If you’re vegetarian or vegan, consult your doctor or a dietitian to make sure you get all the nutrients you need without meat or soy. Consume only organic dairy products that do not contain hormones. Many store-bought dairy products contain estrogen-like hormones that may decrease male fertility.

Summary:
Avoid unhealthy sources of carbohydrates and starches. Limit your alcohol consumption. Decrease your caffeine intake. Avoid diet colas. Skip the processed meats. Don’t eat much soy. Choose organic dairy products.