Fertility Foods

Eat food. Not too much. Mostly plants.
Michael Pollan, author

This food guide provides guidelines as to minimum amounts of foods to eat 
from each food group for optimal fertility.   Choose highest quality foods in each food group.
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
almonds, pumpkin seeds, hemp hearts

free range organic poultry and eggs
grass fed organic meat

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


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

* For weight loss & PCOS :  max : 6 servings whole grains and 3 small servings fruit/day.   No  flour, sugar.
**For endometriosis :  wheat-free, dairy-free choices
                                                                                                                                 from AcuBalance

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>