My Reproductive Health Diet Plan for This Week

Following will be my plan for my reproductive Health Diet for this week

1. CARBOHYDRATES
Choose : low glycaemic carbohydrates - whole (not refined) grains
Avoid : Sugar and white/refined grain

2. PROTEIN
Need : an average sized serving (equivalent to the palm of your hand) of protein-providing food at least 2x a day before conception

Fish : Salmon
Dairy : Natural Cultured non-flavored yoghurt / Goat's milk
Legumes/Pulses : Tofu
Eggs : Organic
Nuts/Seeds : Juices

3. VEGETABLES
Need : minimum 40% of total food intake
Choose : organic whenever possible. A wide variety, especially dark green leafy, red and orange.
Avoid : Pre-prepared salads

4. FRUITS
Need : 2 - 3 pieces daily as a maximum because of the high sugar content
Choose : organic and low glycaemic whenever possible
Avoid : Dried fruits

5. FATS
Choose : lots of cold-pressed oils on salads (extra virgin olive or flaxseed). These oils are high in beneficial essential fatty acids if never heated. They can be poured over food after cooking, and used on bread as a butter substitute. They should be kept out of light (in dark containers) & in the fridge (except olive). Add lemon/pepper/garlic/herbs to dressing.
Avoid : saturated and trans fats

6. BEVERAGES
Choose : Purified water – drink 8 to 12 glasses daily
Avoid : Alcohol, coffee, tea

7. OTHER CONSIDERATIONS
Exercise - Yoga (minimum 30 minutes 3-4 times every week)