Fertility on a Plate: Mediterranean Diet in Singapore Style
With a few simple tweaks, you can enjoy its benefits right here in Singapore without giving up your favourite hawker fare.
Why the Mediterranean Diet is Fertility Gold
When it comes to enhancing fertility, what you eat can be just as important as how often you hit the gym or visit the doctor. Among the diets that have evidence-based recognition that supports reproductive health is the Mediterranean diet. Its rich antioxidants, healthy fats, omega-3s, fiber, and plant-based nutrients help reduce inflammation, regulate hormones, and support ovulation and sperm quality.
Rooted in the traditional eating patterns of countries like Greece and Italy, this plant-forward, nutrient-rich approach to eating is now being adopted in modern cities, including Singapore.
The best part? You don’t have to give up your favorite hawker meals to reap the benefits. With a few tweaks and a little mindfulness, the Mediterranean diet can be easily adapted to our local palate, boosting both fertility and food satisfaction.
Making It Singapore-Style
At its heart, the Mediterranean diet emphasises:
- Fruits and vegetables (lots of them!)
- Whole grains like brown rice, quinoa, and oats
- Legumes and nuts, including lentils, chickpeas, almonds
- Healthy fats, especially extra virgin olive oil
- Lean protein, particularly oily fish (e.g., sardines, mackerel, salmon)
- Low to moderate dairy (plain yogurt, cheese)
- Less on processed foods, red meat, and sugar
Here’s how Singaporeans can embrace fertility-friendly eating using local foods and hawker staples:
- Whole grains: Switch white rice with brown rice, red rice, or even quinoa. Try mixed grain options from economy rice stalls or health-focused chains.
- Vegetables: Add local greens like kangkong, chye sim, okra, eggplant, and bitter gourd. Make half your plate vegetables at each meal.
- Seafood: Enjoy oily fish like tenggiri, sardines, mackerel (ikan kembung). Grilled or steamed is best.
- Healthy fats: Use olive oil for dressing salads, stir-frying, or drizzling over steamed vegetables.
- Legumes, such as lentils, chickpeas, and kidney beans, can be incorporated into soups, Indian curries, or salad toppings.
- Herbs and spices: Coriander, turmeric, garlic, basil, and mint are great for flavor and anti-inflammatory benefits.
Many hawker dishes already echo the spirit of Mediterranean eating. Here are some options you can reference:
| Hawker Dish | Why It Fits | Tips to Make It Even Healthier |
|---|---|---|
| Grilled Fish (eg, BBQ Stingray) | Lean protein, grilled, not fried | Ask for sambal on the side; pair it with brown rice or salad |
| Yong Tau Foo (Soup-based) | Customisable, rich in tofu and greens | Skip processed items (e.g. fishballs); go for clear soup |
| Chapati with Dhal (Indian stall) | Wholemeal flatbread, lentils, vegetables | Avoid fried sides; opt for grilled veg or spinach curry |
| Economy Rice (Cai Fan) | A mix of proteins and veg, customisable | Choose brown rice; pick steamed fish/tofu and leafy greens |
| Malay Grilled Chicken or Fish | Lean grilled meats, herbs, and spices | Ask for less oil |
| Hainanese Chicken Rice (Modified) | Lean protein, simple ingredients | Request skinless steamed chicken; choose brown rice if available |
These everyday options provide a straightforward starting point. With a few smart swaps like choosing soup over deep-fried foods, brown rice over white, and grilled over fried, you can eat for fertility without sacrificing flavour.
What to Minimise
While no food is "bad" in moderation, certain common hawker choices do not align well with the Mediterranean diet or fertility goals, nor for overall health. These include deep-fried dishes like char kway teow, fried carrot cake, or prata, meals high in processed meat or animal fat, and sugary drinks like bubble tea, canned drinks, or excessive kopi with condensed milk.
Beyond the Plate: Lifestyle Add-Ons That Matter
The Mediterranean lifestyle isn't just about what's on your plate; it also values movement, community, rest, and balance:
- Regular physical activity (even a 30-minute walk a day)
- Quality sleep (7–9 hours per night)
- Stress reduction techniques (meditation, hobbies, journaling)
These all work synergistically with the diet to support hormonal health.
Fertility Begins with Flavour
Eating to support fertility does not mean giving up your favourite local meals. It just means eating them a little differently. With a few mindful tweaks, even a humble hawker meal can become a powerhouse of fertility-supporting nutrients.