Chapter 2: The Fertility Food Guide
Michael Pollan, author
The simplicity of Michael Pollan’s dietary message goes right to the heart of the fertility diet. The recommendations for a fertility diet are summarized in The Fertility Food Guide.
This food guide gives guidelines as to minimum amounts of foods to eat from each of the different food groups in order to achieve a diet that is balanced for optimal fertility. The key is choosing the highest quality foods in each of the food groups.
|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
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 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
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, nutrirional yeast, tumeric, organic vinegar.|
*For weight loss and PCOS, have a maximum of 6 servings of whole grains and 3 small servings of fruit/day. Avoid all flour, sugar.
**For endometriosis, choose wheat free dairy free choices.