Good sexual health begins right here… with the food that you put into your body. Your diet is the biggest factor in determining both your energy level and your sexual performance.

So what then are the best foods for sexual energy?  Here is the premium list, broken down by the nutrients that they contain.

Best foods for sexual functioning:

Vitamin B1 – Beans, peas, lentils, raw nuts, yogurt, pork, brown rice, whole grain flour.

Vitamin B3 (niacin) – brewer’s yeast, peanuts, swordfish, beets, salmon, tuna, pork.

Vitamin B6 – (pyridoxine) – Sunflower seeds, tuna, bananas, eggs, carrots, avocados, carrots, lentils, shrimp.

Folic acid – green leafy vegetables, citrus fruits, cheese, tuna, salmon, chick peas, lentils.

Vitamin C – citrus fruits, tomatoes, green leafy vegetables.

Vitamin E – nuts, seeds, wheat germ, egg yolks, spinach, oils.

Beta carotene ( a form of vitamin A) – Yellow and red fruits and vegetables.

Zinc – oysters, beans, peas, lentils, spinach, sunflower seeds, pumpkin, beef, turkey, pork, molasses.

Selenium – yeast, whole grains

Food Tips for getting in SHAPE!

Eat 4 – 5 meals/snacks per day.

Basic Food Guidelines:
5 meals per day
Drink 1/2 your body weight in ounces of water per day
NEVER skip breakfast
No eating after 7PM
Reduce carb intake as day goes on (more in the morning, less in the afternoon)
Minimal simple sugar intake
High fiber diet
Fill up on vegetables and water

DON’T drink calories aka no soda, fruit juice, or high calorie coffee drinks or smoothies.

PORTION CONTROL!
- Serving sizes should be NO LARGER than your fist for meat, fish and poultry
- One spoonful from a serving spoon is enough for carbs
- Load up on veggies
DONT snack while cooking!
NO desktop dining
Supplement Suggestions:
Omega-3
Multi Vitamin
Flaxseed
Glucosamine for joints

VEGETARIANS
- Substitute Tofu for meat, poultry, and fish for protein
- Eat more nuts and beans or substitute rices and carbs for these for added protein
- Have at least one protein shake or bar per day to increase protein consumption
- If you eat other animal products such as eggs, yogurt, etc. it will also help with protein

LACTOSE INTOLERANT
- Replace milk or dairy products with soy or water

DIABETICS
- Do not alter normal carbohydrate intake. Keep a balanced approach recommended by your doctor.

Protein:
- Meat, poultry, fish, eggs, tofu, protein bars and shakes, dairy, nuts, beans

Carbohydates:
- Rice, pasta, bread, potatoes, fruits, vegetables, beans, sweets, oats, waffles, tortillas

Fats:
- Fish, nuts, dairy, red meat, sauces, mayo, oils, dressings

FOOD SUGGESTIONS:

Breakfast
Egg whites or egg beaters
Atkins/South Beach/Special K/Balance Bar/Zone/Luna Bars
Any other protein bar UNDER 200 calories
1 Whole Grain Eggo Waffle w/ LIGHT syrup
1 Packet Quaker Low Sugar or Weight Control Oatmeal w/ nonfat milk or water
Trader Joes Frozen Steel Cut Oatmeal (1)
Kashi Cereal (w/ nonfat milk or soy milk)
ANY Protein Shake UNDER 200 calories
Half a wheat bagel w/ spray butter or LIGHT cream cheese
Muscle Milk LIGHT protein shake
Small bowl or Special K, Fiber One, Cheerios, Puffins, Total, or Kashi Cereal
Any bowl of cereal HIGH in fiber & LOW in sugar (Fiber over 3-4g and sugar under 10g)
LIGHT or low sugar and low fat Yogurt
Fruit (berries are best, but anything is ok)
1 toasted wheat english muffin with spray butter or sugar free jam
Dry Wheat toast (or w spray butter or sugar free free jam)
1 cup or serving of cottage cheese (knudsons low fat-pink container)
Jenny O Turkey bacon with egg whites
Wheat tortilla with egg whites and salsa and turkey bacon
Protein shake

Snacks
Knudson lowfat or nonfat cottage cheese
Light string cheese
Fruit (apple, berries, etc.)
Vegetables and 1 Tbsp light Ranch dressing or hummus
LIGHT or low sugar and low fat yogurt
HANDFUL of Raw Almonds or Peanuts
Protein Bars or shakes as mentioned above
100 calorie popcorn (light)
Quaker Carmel Rice Cakes (try with sugar free jam)
Regular Rice Cakes
ANY Nabisco “100 Calorie Packs”
ANY Quaker “90 Calorie Packs”
Fiber fruit roll ups from Trader Joes
1 handful trail mix
Starbucks SKINNY Latte or LIGHT Frappucinos (TALL only)
Hard boiled Eggs (1 or 2)
Handful of lowfat granola
1 Laughing cow cheese (lite) with 1 serving wheat crackers or vegetables
1 handful fat free croutons and 1 serving hummus

Lunch
Subway 6 inch sandwiches on wheat or wraps veggie, turkey, chicken breast, roast beef easy Lite mayo, no oil, no cheese)
Quiznos Sammyʼs or small Honey Bourbon Chicken sandwich
Pollo Loco small pollo bowl
Small chicken salad with lite dressing (add chicken if you want
Lean Cuisine, South Beach, Weight Watcher or Zone Frozen Meals
Any Frozen meal UNDER 300 calories
1 Lean pocket
Turkey Meatballs (from Trader Joes) by themselves or with past or in a sandwich for a meatball sub
Can of Tuna w/ light mayo and/or mustard or miracle whip
Tuna Salad (MADE BY YOU!) Getting one elsewhere could cost you 1,000 calories!
Tuna Sandwich on wheat bread made yourself
Lunch Meat (ham, turkey, roast beef, chicken, light salami, Turkey Pepperonis)
1 cup brown rice with chicken and veggies (1 serving of Teriyaki)
Low Sodium soup (no cream based soups!)
Healthy leftovers

Snack Again
See above

Dinner
Jenny O turkey meat (let your imagination go wild) turkey tacos and black beans, turkey burgers, turkey taco salad
Fish, shrimp, or scallops with small serving of brown rice and vegetables
Wheat pasta with chicken, fish or turkey meatballs
Teriyaki Chicken Skewers (watch serving size of teriyaki sauce)
Wheat Pita w/ Grilled Chicken and veggies
Veggie Burger patties and black beans and veggies
Stuffed Peppers (turkey meat, light cheese, couscous)
Combination Kabobs (chicken, salmon, peppers, mushrooms, onions, etc)
Chicken and Veggie Lite stir fry
Frozen dinners as mentioned above
Sushi-Sashimi, light soy sauce, no rolls or remove rice, no sauces
Chicken, Chicken Salad, Chicken and vegetables (baked or grilled)
Salmon and vegetables
Lean red meat like filet or top sirloin and vegetables and or brown rice
Chicken Tacos (no hard shell, light cheese, no sour cream)

Dessert (limit to only 2-3 times a week)
Golden Spoon
Strawberries or fruit with lite whip cream
Sugar Free Jello
100 Calorie pack of cookies
Sugar Free Life Saver Popsicles
Sugar Free Fudgcicles
Fat Free Sorbet
Diet Hot chocolate with light Whip Cream
Light pudding (100 calorie Jello Sugar Free pudding or Weight Watches Pudding)
Condiments and topping suggestions:
Spray butter
Sugar Free Syrup
Sugar Free Jam
Pam Cooking Spray
Pepper
Low Sodium Soy Sauce
Light Mayo
Mustard
Light Dressing
Lite Whip Cream

Sections for Achieving Sexual Power
Good Health | Proper Diet | Vitamins and Herbs
Workout and Fitness Tips | Mastering Self-Confidence