Dr. Todd Pesek, MD
posted on September 30, 2013 08:00
1. Focus on Superfoods, which are: plant-based, nutrient-dense, calorie-sparse, health-empowering foods.
- Eat the Rainbow. The more colorful the fruits and vegetables in your daily diet, the better. Superstars include berries (especially blueberries) and plenty of fresh, dehydrated or even powdered greens. These greens are the cornerstone to a healthy diet. Try some kale, cabbage, mesculin, swiss chard, parsley, collards, arugula, and mustard greens.
- Switch up your Protein. Try quinoa and lentils as a meat replacement, as a side, in trail mixes, nutrition bars, salads, or to replace pasta. Sprouted is a plus and any (or all!) colors are delicious.
- Balance your Omegas. Eat Omega 3s such as chia, flax, walnuts and sacha inchi seeds. Toss them in oatmeal, salad, or smoothies. You can even use flax or chia to replace eggs in your favorite recipes.
- Snack wisely! Along with veggies and fruits, try raw, sprouted snacks from brands like Go Raw, Organic Traditions, Living Intentions and Alive and Radiant Foods.
2. Manage your fats and sugars.
- Minimize fats and oils, and avoid them altogether if you suffer from heart disease.
- Plant fats high in Omega 3 fatty acids are healthful, but in moderation.
- Focus on Superfoods, but if you eat animals, fish, or animal products, cut back on portions and frequency, and remember that wild, free range, or grass fed are healthiest and highest in Omega 3s.
- Reduce your consumption of sugars by avoiding processed carbohydrates and restricting cereal grains (especially wheat).
- Use sweeteners with a low glycemic index and reduce, or, better yet, eliminate simple sugar consumption.
Remember: food is what we put into our bodies to nourish, heal, and protect. Read labels and be critical! Think not only organic, but also local, seasonal, sustainable celebrations of Superfoods when making your selections. Yum!