Fertility Foods – Get Your Veggies

You’ve likely been told your entire life just how important it is to eat your vegetables. But how often do we stop to think about why they matter so much—especially for fertility? Did you know the recommended guideline is 3-5 servings of veggies a day? For many, that number might feel overwhelming. It’s a lot, isn’t it? To break it down, one serving equals about ½ cup of most cooked vegetables or 1 cup of raw leafy greens like spinach or lettuce.

But here’s the thing. If you’re trying to conceive, nourishing your body with enough vegetables isn’t just beneficial—it’s essential. As fertility acupuncturists, we regularly talk with our clients about their daily diets. What they eat, how they cook it, even how it makes them feel—all of it plays a part in overall health, fertility, and even the well-being of a future baby. And through these conversations, I’ve learned something surprising yet common. Most people? They eat one serving of vegetables a day—or less.

Why Cooked Veggies Might Be Your New Best Friend

Here at East Bay Acupuncture, we often look to the wisdom of East Asian medicine to guide us. One of the most important principles is the belief that warm, cooked foods are easier on your digestion than raw foods. This matters when you're preparing your body for pregnancy because good digestion means better absorption of nutrients—and you need those nutrients to support both your health and your fertility.

But if you live in a place like California, where big salads often reign supreme, shifting this perspective might feel like a big leap. Rest assured, we don’t suggest cutting out your favorite salads entirely! Instead, try reframing them—think of salads as an occasional side to a meal rather than the star of your plate. The focus becomes warming and nourishing your body with cooked vegetables that support you and your fertility goals.

Making 3-5 Servings Work in Real Life

Five servings might sound like a lot at first, but there are so many easy (and delicious!) ways to increase your veggie intake. Here are some simple, practical ideas to get you started:

• Sauteed greens at breakfast or dinner—spinach, kale, or Swiss chard are great options.

• Add greens to your smoothie for a nutrient-dense start to the day.

• Sip on a refreshing green juice.

• Warm up with a comforting blended vegetable soup.

• Add two cooked veggies to your dinner plate instead of just one.

• Whip up a frittata loaded with veggies for breakfast or brunch.

• Try a bowl of congee topped with sautéed greens for a nourishing, warming meal.

• Stir bone broth with spinach or chard for a quick veggie boost.

• Snack on crispy kale chips—they’re easy to make at home and so satisfying.

You can also prep in advance to make this habit stick. Try batch-cooking a variety of vegetables at the start of your week, so you always have something ready to grab. Nourishing soups freeze beautifully too, making them perfect for those hectic days when you just need a simple, nutrient-packed meal. The key is to do what works for you. If you’re struggling, even small changes add up over time. Every extra serving of vegetables is a step in the right direction.

And if it all feels a little overwhelming? That’s OK too. You’re not alone in this. Supplements can help if necessary, and we’re here to guide you every step of the way.

How East Bay Acupuncture Can Help You on Your Fertility Journey

Eating for fertility can feel like an entirely new approach to food, but it doesn’t have to be intimidating. At East Bay Acupuncture in Oakland, we specialize in supporting you as you take these important steps. Whether you’re looking for nutritional guidance, fertility-focused acupuncture, or even just a compassionate place to begin your path to parenthood, we’re here for you.

Every person’s fertility journey is unique, and finding the right care team can make all the difference. If you’re ready to nourish your body and discover what’s next in your fertility care, we’d love to work with you. Click here to book your first visit today—because your well-being matters, and we’re here to help you every step of the way.