Super Foods to increase Fertility

_ Pick up pre-washed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes.
_ Roast veggies on a cookie sheet with a little olive oil and salt at 425°, for 20 minutes. They become more flavorful.
_ Use a microwave to quickly “zap” vegetables. White or sweet potatoes can be baked quickly this way.
_ Grill vegetable kabobs as part of a barbecue meal.
_ Include chopped vegetables in pasta sauce or lasagna. _ Try a main dish salad for lunch. Go light on the salad dressing. _ Plan some meals around a vegetable main dish, such as a vegetable stir-fry or soup. _ Use cut-up vegetables as part of afternoon snacks. _ Use canned pumpkin in recipes for soups, breads and muffins. _ Add spinach to an omelet along with chives, tomato, bell peppers and onion.
_ Keep pasta sauce and canned tomato products on hand.
_ Shred red cabbage into salads.

_ Use hummus as a veggie dip, or spread on whole wheat pita bread.
_ Buy baked beans, without much added sugar and salt.
_ Combine beans with pasta.
_ Add canned beans to salads. Rinse first.
¬_ Eat split pea, lentil, minestrone, or white bean soups.

_ Sprinkle berries and wheat germ on yogurt.
_ Mix frozen berries into hot oatmeal.
_ Keep dried blueberries, cranberries and prunes on hand. Watch the calories in dried fruit.
_ Add mandarin orange slices to a spinach salad with some chopped red onion.
_ Buy fruits that are dried, frozen, and canned (in water or juice vs. syrup) as well as fresh, so that you always have a supply on hand.
_ For dessert, have baked apples, pears, or a fruit salad.
_ As a snack, spread peanut butter on apple slices or top frozen yogurt with fruit.
_ Try applesauce as a fat-free substitute for some of the oil when baking cakes.

Whole Grains
_ Buy only whole grain bread.
_ Substitute brown rice for white.
_ Get rid of refined/sugary breakfast cereals.
_ Choose cereal, bread, and crackers with at least 3 grams of fiber per serving.
_ Use whole grain tortillas and pitas for sandwiches and wraps.
_ Substitute whole wheat or oat flour for up to half of the flour in recipes.

_ Use omega-3 enriched eggs.
_ Substitute canned salmon for tuna.
_ Use lean ground turkey breast in tacos, burritos, and pasta sauce.
_ Enjoy roasted turkey breast with cranberry sauce year round.

_ Snack on Edamame and soy nuts.
_ Use soymilk or soy yogurt with cereal.

_ Add ground flaxseed, wheat germ, or nuts to cereals, oatmeal, and yogurt.
_ Toss nuts or seeds on top of a salad.
_ Make PB and jelly sandwich on whole wheat bread.

If you would like to know more about nutrition and how can affect your life and your fertility:

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2. Download our eBook about Fertility and how to enhance your Fertility through Nutrition and Supplements

3. If you would like to discuss your nutrition with one of our specialist, please call 858 381 2281 for a free consultation.

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