Tag: nutrition

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Cows milk allergy friendly toddler meal plan shopping list

Cows milk allergy friendly toddler meal plan shopping list Microsoft Word – Cow’s Milk Allergy–Friendly Toddler Meal Plan Shopping List.docx

Here’s your Cow’s Milk Allergy–Friendly Toddler Meal Plan Shopping List

(organised by category so shopping is quick).


Fruits

  • Bananas

  • Apples

  • Pears

  • Blueberries

  • Strawberries

  • Kiwi

  • Mango

  • Grapes (seedless)

  • Lemons (optional for flavour)


    Vegetables

  • Spinach

  • Broccoli

  • Carrots

  • Zucchini / courgettes

  • Sweet potato

  • Butternut squash

  • Peas (frozen or fresh)

  • Green beans

  • Roasted peppers (or fresh bell peppers)

  • Baby corn

  • Cucumber

  • Lettuce

  • Tomato

  • Potato (white)

  • Celery

  • Onions

  • Garlic


    Proteins

  • Chicken breast / strips

  • Chicken drumsticks

  • Turkey mince

  • Beef mince

  • Beef stew chunks

  • Lamb roast slices

  • Fresh tuna (or canned in spring water)

  • Salmon

  • Haddock

  • Eggs (if tolerated)

  • Lentils (red, green, or brown)

  • Chickpeas (canned or dry)

  • Hummus (dairy-free)

  • Nut butters (almond, peanut, or sunflower seed butter if nut-free)

  • Pumpkin seeds / chia seeds / flaxseed


    Grains & Bread

  • Wholegrain bread (check dairy-free label)

  • Wholegrain wraps / tortillas (dairy-free)

  • Brown rice

  • Quinoa

  • Couscous

  • Oats (rolled or quick oats)

  • Rice cakes

  • Rice noodles

  • Wholegrain pasta

  • Oat waffles / pancake mix (or ingredients to make from scratch)

    Plant Milks & Dairy-Free Alternatives

  • Fortified oat milk

  • Fortified soy milk

  • Fortified almond milk (if nut-safe)

  • Dairy-free yoghurt (soy, coconut, or almond-based)

  • Dairy-free mayo


    Baking & Pantry Staples

  • Olive oil

  • Dairy-free baking spread (optional)

  • Wholegrain flour (for pancakes/muffins)

  • Baking powder

  • Cinnamon

  • Dairy-free muffins or ingredients to make (banana, oats, oat milk, flaxseed)

  • Vegetable stock (check dairy-free)


    For Smoothies

  • Frozen berries

  • Avocado

  • Spinach (fresh or frozen)

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How to boost fertility with diet and nutrition

How to boost fertility with diet and nutrition Microsoft Word – How to boost fertility with diet and nutrition.docx

Fertility is influenced by many factors, including genetics, lifestyle, and overall health. However, diet and nutrition play a significant role in optimizing reproductive health for both men and women. The right foods can support hormone balance, improve egg and sperm quality, and create an ideal environment for conception.


Key nutrients for fertility


  1. Folate (Vitamin B9)

    • Supports DNA synthesis and egg/sperm development.

    • Found in leafy greens, lentils, oranges, and fortified cereals.

  2. Iron

    • Essential for ovulation and reducing the risk of anovulation (lack of ovulation).

    • Sources: Red meat, spinach, beans, and pumpkin seeds.

  3. Zinc

    • Plays a crucial role in sperm production and egg quality.

    • Found in oysters, beef, nuts, and seeds.

  4. Omega-3 Fatty Acids

    • Supports hormone regulation and improves blood flow to reproductive organs.

    • Found in fatty fish (salmon, sardines), flaxseeds, and walnuts.

  5. Vitamin D

    • Helps regulate reproductive hormones and improves fertility outcomes.

    • Found in fortified dairy, egg yolks, and sunlight exposure.

  6. Antioxidants (Vitamin C, E, and Selenium)

    • Protect eggs and sperm from oxidative stress, improving fertility.

    • Found in berries, nuts, seeds, and dark chocolate.

  7. Protein (Plant-based and lean animal sources)

    • Supports hormone production and egg development.

    • Sources: Beans, lentils, tofu, lean poultry, and fish.


Best fertility-boosting foods


  • Leafy Greens (Spinach, kale, Swiss chard) – High in folate and iron.

  • Berries (Blueberries, strawberries, raspberries) – Rich in antioxidants.

  • Nuts and Seeds (Almonds, walnuts, sunflower seeds) – Provide healthy fats and zinc.

  • Whole Grains (Quinoa, brown rice, oats) – Maintain stable blood sugar levels.

  • Dairy (Full-fat yogurt, cheese) – Contains reproductive-supportive nutrients.

  • Legumes (Lentils, chickpeas, black beans) – High in protein and folate.

  • Healthy Fats (Avocados, olive oil, fatty fish) – Essential for hormone balance.


    Foods to avoid or limit


  • Trans fats (Found in fried foods, processed snacks) – Disrupt hormone function.

  • Refined carbohydrates (White bread, sugary cereals) – Can cause blood sugar spikes, affecting fertility.

  • Excessive caffeine (More than 200 mg per day) – May interfere with hormone levels.

  • Alcohol – Can reduce fertility by affecting hormone production.

  • Processed Meats (Sausages, bacon, deli meats) – Linked to lower sperm quality.


    Lifestyle changes to support fertility


  • Maintain a healthy weight – Being underweight or overweight can impact hormone levels and ovulation.

  • Exercise in moderation – Too much intense exercise can disrupt menstrual cycles.

  • Manage stress – Chronic stress can affect reproductive hormones.

  • Stay hydrated – Proper hydration supports overall reproductive health.


By incorporating fertility-friendly foods and making lifestyle adjustments, both men and women can improve their chances of conception naturally.