Denver, Colo. -- It takes a healthy couple to make a baby, with that in mind, it is important to watch what you eat.

An estimated 11 million couples in America are trying to conceive a child. Many medical groups recommend hopeful parents start preparing three months before they start trying to conceive.

Heidi Murkoff, author of "What to Expect Before You're Expecting" as well as the very popular "What To Expect When You Are Expecting" has a list of foods would-be-mothers should try.

"So far there really aren't any well documented studies to back up the claim that putting any food in your tummy will put a baby in your belly-- but there haven't been any done that rebut them, either," said Murkoff in a press release.

Fertility-Friendly Foods:

Yams. They contain a substance similar to progesterone, which may help stimulate ovulation.
Nuts and seeds. Walnut, Almond and pumpkin seeds have an abundance of omega-3 fatty acids. The fats help regulate hormones.
Oysters. They are high in zinc which helps maintain a healthy menstrual cycle.
Berries. They are a good source of antioxidants which prevents cell damage and aging, while protecting eggs from damage.

Murkoff also recommends avoiding fish which may be high in mercury, such as shark, swordfish, trout, shrimp, pollack, catfish and canned tuna.

"Not only do men and women struggling with infertility tend to have higher mercury levels in their blood than those with normal fertility, but having high mercury levels at the time of conception can be harmful to your baby's development," said Murkoff.

Other Foods To Avoid:

Too much of the wrong kinds of fat
Too much sugar
Too much refined grains

Don't forget about the father to be, he also has to be healthy.

Fertility-Friendly Foods For Men:

Oysters. Zinc helps fuel semen and testosterone production
Honey. Full of boron which may increase testosterone production
Fruits and Veggies. The antioxidants give sperm a boost
Pumpkin Seeds. High in zinc