Food Group | Servings per Day | Serving Size | Best Fertility Choices |
Whole Grains* ** | 6 – 11 | ½ cup cooked grains ¾ cup cold cereal 1 slice bread ½ tortilla 3 cups popcorn |
whole oats, barley, buckwheat bulgur, whole rye quinoa, brown rice, millet, wild rice amaranth, triticale, corn, millet popcorn, farro, wheat/spelt/kamut berries, sprouted wheat rice/corn tortillas high fibre cereals. |
Vegetables | 4 or more | ½ cup raw or cooked 1 cup raw greens (salad) |
local, seasonal, fresh, frozen, coloured. Include at least 1 serving of leafy greens (kale, chard, rapini, dandelion, spinach, romaine lettuce). |
Fruit* | 3 or more | ½ cup raw or 1 small fruit |
local, seasonal, fresh, frozen berries tree: apples, pears, peaches citrus: oranges, grapefruits, kiwi |
Protein Foods | 3 – 4 | 1 cup beans 2 Tbsp. nut or seed butter ¼ cup nuts or seeds 2 eggs 60 – 90 grams meat, poultry, fish |
dried beans and peas, lentils mackerel, sardines, wild salmon, halibut almond/hazelnut butter, sunflower seed butter |
Calcium Rich Foods** | 6 – 8 (maximum of one serving of dairy) | 1 cup greens 75 g canned sardines or pacific salmon ¼ cup almonds or sesame seeds 1 Tbsp. blackstrap molasses 1 cup legumes ½ cup milk or fortified grain beverage ½ cup yogurt or 1 oz. cheese |
raw almonds, almond butter sesame seeds, walnuts, hazelnuts broccoli, Chinese greens, nettles cabbage, broccoli, cauliflower unsulphured blackstrap molasses sea vegetables (nori, wakame, kombu) navy beans, white beans organic whole fat milk, yogurt, cheese. |
Fats | 3 – 6 | ¼ cup nuts or seeds 1 Tbsp. oil or 2 Tbsp ground flax/hemp/Salba ½ avocado 3 oz fish |
walnuts, butternuts, avocado olives, extra virgin olive oil ground flax/flax oil ground hemp/hemp oil Salba mackerel, sardines, wild salmon |
Herbs, spices condiments | Unlimited except for salt | Small amounts of unrefined sea salt | cayenne, cinnamon lemon juice, miso paste pepper, tumeric nutritional / engivita yeast, organic vinegar |
Copyright Dr Mia Korn MD 2015
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