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 or ½ tortilla
3 cups popcorn

Whole oats, barley, buckwheat, bulgur, whole rye, quinoa, brown rice, millet, wild rice, amaranth, triticale, corn, millet, rice tortillas, popcorn, wheat/spelt/kamut berries, farro, sprouted wheat, 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 (legumes)
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 (max. 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 Notes: Cabbage family (cabbage, broccoli,
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, nutrirional yeast, tumeric, organic vinegar.