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Vegetables:
How much? 4-5 servings per day minimum (one serving = 2 cups salad
greens, ½ cup vegetables cooked)
Healthy Sources: Dark leafy greens (spinach, collard greens, kale,
Swiss card), cruciferous vegetables (broccoli, cabbage, Brussels
sprouts, bok choy, cauliflower), carrots, beets, onion, peas, squashes,
washed raw salad greens
Why? Vegetables are rich in flavonoids and carotenoids with
antioxidant and anti-inflammatory properties. Aim for a plate that’s
colorful in vegetables to get a wide variety of vitamins, including A, E,
and C as studies have shown these vitamins to be lower in
endometriosis patients.
Fruits:
How much? 1-2 servings per day (one serving = 1 medium size piece
of fruit, ½ cup chopped fruit, ¼ cup dried fruit)
Healthy Sources: Raspberries, blueberries, strawberries, peaches,
nectarines, oranges, pink grapefruit, red grapes, plums, pomegranates,
blackberries, cherries, apples, and pears all have lower glycemic index.
Why? Fruits are rich in flavonoids and carotenoids with antioxidant
and anti-inflammatory properties. Aim for variety in color to get a wide
variety of nutrients, including A, E, and C.
When possible, choose organic for reduced pesticide residue that have
been associated with hormone imbalances.
Fish and Seafood
How much? 3-5 servings per week (one serving = 4 oz. of fish or
seafood)
Healthy Sources: Wild Alaskan salmon, herring, sardines, and black
cod
Why? Fish is rich in Omega-3s which are anti-inflammatory. Choose
higher fat, deep-sea fish as they have greater intakes of Omega-3s.
Lean Meat, Poultry, Eggs
How much? 3-5 servings per week (one serving = 3 oz. of poultry or
skinless meat)
Healthy Sources: High quality skinless poultry, turkey, grass-fed lean
meats, free-range eggs
Why? Lean meats are lower in saturated fat to better control
cholesterol levels.