Just because you are watching your weight doesn’t mean you have to forgo the pleasures of eating out. Fortunately most restaurants offer a healthy choice as part of their standard meals, even if it is not highlighted as such on the menu.

If you want something special, ask — don’t be afraid to tell the waiter or waitress that you would like your vegetables served without butter or your fish without any sauce, but make sure you do it when they take your order.

Avoid high-fat starters such as pate or anything deep fried — choose melon, soup, salad or smoked salmon instead.

Avoid creamy sauces and anything fried. Vegetarian options are not necessarily lower in calories — avoid dishes that contain cheese.

You don’t have to miss out on dessert, just choose wisely. Opt for the fruit salad and be careful about how much you drink. A glass of wine may contain around 100 calories, but one glass tends to lead to another and another.

We all know the importance of maintaining a healthy weight for our body size and shape. After all, maintaining a healthy weight can help us to keep our heart pumping, our blood pressure regulated, and our bones and joints pain free. But did you know that weight also plays a significant role in fertility?

If you are overweight or underweight, your body may be having trouble regulating its natural cycle. Your body needs to be of the right weight in order to produce the appropriate amount of hormones to regulate ovulation and menstruation.

If you are overweight or underweight, your body can start to experience problems with these natural fertility cycles, impacting your ability to become pregnant. In fact, more than 12% of all infertility patients suffer from weight-related infertility.

Women who are underweight are at risk of compromising their fertility cycle. If you have less than 22% body fat, your body will not receive enough oestrogen and ovulation could stop.

Many women already know that if they become too thin, their periods stop, which means they are not ovulating and therefore cannot become pregnant. Women with eating disorders, such as anorexia nervosa and bulimia nervosa, are often extremely underweight, but a huge number of women in the UK are constant dieters and may keep their weight just on the limit of being healthy. Also, many of the diets that they follow are not adequate and can result in low dietary intakes of essential nutrients for a healthy reproductive cycle and therefore fertility and pregnancy.

Evidence has also recently emerged about reduced fertility in overweight women. It appears the risk of infertility increases with the degree of obesity: in other words, the greater the weight, the bigger the problem.

One Australian study showed that when overweight infertile women successfully followed a weight loss and exercise programme for six months, their periods returned and most went on to have healthy babies. This is because women who are overweight tend to have a higher percentage of fat on their bodies and as fat cells produce oestrogen, some overweight women produce levels of oestrogen that are far too high. This can negatively influence menstruation and ovulation, making it difficult to become pregnant.

Studies have also shown that being significantly overweight may also affect how well women respond to certain fertility treatments, such as IVF.

It is not only being the right body weight that is critical for fertility, the amount of body fat you have is just as important. In normal adult women, fat comprises about 28 per cent of body weight and, if it drops below 22 per cent, then ovulation will stop.

Women with an average or above average body weight or who exercise very rigorously may have a lower body fat and a higher muscle content, which may lead to their periods becoming irregular or stopping altogether. Sensible advice for these women would be to reduce their exercise until their body fat returns to the normal range. Many gyms have simple devices that can check your body fat level.

If you are concerned that your weight may be affecting your fertility, don’t be tempted to lose weight quickly. A slow and steady approach, no more than 1 or 2 lbs a week, has more lasting effects. Make sure your diet contains all the nutrients you need but with fewer calories and you can do this by limiting consumption of saturated fat, sugar and refined carbohydrates and including more fruits, vegetables and legumes into your diet.

You should also exercise to boost your metabolism so that you can eat plenty of health boosting nutrients and still lose weight. Getting all the nutrients you need is crucial for you and your baby to be, so as well as additional folic acid, which you should be taking anyway, consider taking a multi-vitamin and mineral designed for fertility (see Resources, page 41).

A healthy body weight is crucial for optimum fertility. But before you step reluctantly on the scales again, here’s something to bear in mind: Your ideal weight for fertility is probably heavier than you think and as far as your fertility is concerned you can be too thin. So if you do need to gain weight eat plenty of whole grains, vegetables, fruits, oily fish and nuts and seeds.

You may be tempted to eat sweets and fatty foods to bump up your calorie intake but try to resist. They are just ’empty calories’. These food choices will fill you up but they won’t give your body the nutrients you and your future baby need to thrive. When it comes to weight and your fertility, as in all things, it is all a question of healthy balance. You shouldn’t be too heavy or too thin but somewhere in between.

A new study has found that dieting provokes cravings for ‘forbidden’ foods like chocolate.

Psychologists at Hertfordshire University found that dieting is counterproductive as it increases cravings for foods slimmers tend to avoid. So don’t diet but lose weight by eating healthily and also exercise.