Do you know what the most essential nutritional element is in the fertility diet? Eating plenty of nutrient dense fat! Many of my clients have looked skeptical when I say this. I always explain that good fat doesn’t make you fat because your body understands how to both break it down but also how to process all the amazing vitamins and nutrients. In fact, some nutrient dense fat has even been shown to rev up one’s metabolism!

Here’s a quick list of some delicious ways to incorporate more sources of nutrient dense fat in your daily diet:

Avocado

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While not local to us in New York, avocados come most plentifully from California, Mexico as well as Central and South America. Avocados are high in fiber, vitamin K, folate, potassium, vitamin A and vitamin E.  They act as an anti-inflammatory, great for regulating blood sugar and are high in anti-oxidants. They are nature’s fast food since you can literally split in half and eat with a spoon (I like to sprinkle a tiny bit of sea salt on top).  Try slicing onto salads, smearing on toast or wrapping a piece of seaweed around for a quick snack.  

Coconut Oil

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Coconut oil is excellent for overall health. Not only is it wonderful for the skin, scalp and hair but it is also easy to digest and has antiviral and antibacterial properties.  Coconut oil is excellent as a butter substitute in baking, delicious for sautéing and roasting vegetables and an excellent addition to smoothies.  I sometime even use it to make popcorn! 

Nuts (such as almond, walnut, cashews, brazil nuts)

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Nuts are a powerhouse of nutrients such as protein, fiber, calcium, zinc, iron, selenium, and vitamin E.  Add nuts to salads, make nut milks, bake with nut flour, add to smoothies, make pestos and use to thicken soups in place of dairy.

Seeds (such as quinoa, pumpkin, sesame, sunflower, flax, hemp, chia)

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Seeds tend to be high in protein, calcium, essential fatty acids and amino acids.  Sprinkle seeds into salads and grain dishes, add to homemade muesli and granola and blend into smoothies. 

Egg

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Look for pastured eggs at you local farmer’s market.  Never skip out on the yolks, they are super rich in vitamins and minerals.  They contain essential vitamins such choline for fetal brain development, omega 3 fatty acids and are high in vitamin B complex.  Try preparing a frittata filled with seasonal vegetables, serve poached on sautéed dark leafy greens or make a simple egg salad with minced crunchy vegetables and a lemony vinaigrette.

 
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