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The better sex diet: eat these foods to perform better in bed

Prime your system for maximum performance with this nutrition plan.

Sex life a little slugglish lately? You don't need to experiment with crazy sex positions or bizarro foreplay—a simple diet change could go a long way.

Chow down today on these recipes—courtesy of Elizabeth Ward, M.S., R.D.,—for better sex tonight.

1. Breakfast in Bed

1 cup cooked oatmeal (make it with 1% milk, a spoonful of cocoa powder, and top with chopped walnuts)
1 cup plain yogurt mixed with 1 cup chopped strawberries
8 oz grape juice (make sure there's no sugar added)

Why this meal?

You want your arteries like your partner: healthy, flexible, and ready to pump at a moment's notice. Arteries gummed up with plaque reduce the flow of blood—yes, including the flow to your penis—making it more difficult to get hard and stay that way. This meal combines oatmeal, which has been linked to lower concentrations of bad blood cholesterol, plus cocoa, which amplifies its effects while boosting good HDL cholesterol.

Nuts, like walnuts, supply a shot of the amino acid arginine to pump up the production of nitric oxide, a compound involved in successful erections, while grape juice and strawberries fight sodium and help your blood vessels to relax, ensuring your blood pressure stays in check.

2. The Quickie at Lunch

Salad: 2 cups of romaine lettuce, 1 medium chopped tomato, 1/2 cup of marinated artichokes (drained) plus balsamic vinegar and olive oil dressing

Beef stew, plus 1 cup of barley (cooked and cooled)

Why this meal?

To protect your nerves, which increases your physical sensitivity during sex.

A hearty stew tames elevated blood sugar levels, which can blunt the sensitivity of the nerves below the belt, preventing you from enjoying sex to the fullest. Barley is brimming with a type of fiber that suppresses spikes in blood glucose. Meanwhile, the chromium in romaine and tomatoes boosts insulin activity, helping to keep blood sugar levels on an even keel. And the magnesium in artichokes improves insulin sensitivity, preventing glucose buildup.

3. Boost Your Testosterone for Dinner

6 oz grilled pork tenderloin
1 cup quinoa tossed with 1/4 cup chopped cashews
1 cup cooked broccoli drizzled with 1 tablespoon olive oil

Why this meal?

To help your testosterone count up. Cashews and pork are chock-full of zinc, a mineral essential for testosterone production. The high-quality protein in pork and quinoa, together with a good workout routine, can also help you lose the love handles. That's because excess fat prompts the body to tie up testosterone, rendering it unavailable to stir sexual urges (or muscle development). Finally, olive oil and cashews provide a bit of good fat to your system, since very-low-fat diets sap testosterone.

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