Rather than putting the focus on those foods that are bad for you, it’s more productive to focus on foods you need in your diet. There are far too many unhealthy foods available her in Marlton to try to include them all. It’s far easier to ensure you eat what’s healthy. Eating a well balanced meal that contains foods closer to whole foods—food that isn’t processed—is the only way to ensure you get all the nutrition available in those foods.
Start with a lean complete protein.
The amount of protein necessary will vary by weight and activity level, but there’s an approximation of 0.36 grams per pound. High quality protein can come from lean poultry, grassfed beef, pork and other lean animal sources, including animal products, like eggs. However, you can also fulfill the need for protein with plant sources. Tofu, edamame, tempeh, lentils, chickpeas, peanuts and treenuts are a few vegetarian options. Seeds, like chia seeds and hemp seeds are also options. Vary the protein sources and making certain you get enough vitamin B-12, iron and calcium if you’re using plant based sources.
Get plenty of fiber in the form of fresh fruits and vegetables.
Fiber fills you up and acts like scrubbing bubbles in your elimination system to eliminate toxins and keep you regular. Fiber slows the absorption of sugar into the blood stream, so it helps regulate blood sugar levels. Fiber helps you lose weight by keeping you feeling fuller, too. Getting your fiber from fruits and vegetables also helps provide all the nutrients you need in the form of vitamins, mineral and phytonutrients. Fruits and vegetables provide carbohydrates to fuel your body and boost your energy. Whole grain bread and high fiber cereal also add nutrition and fiber.
Healthy fat shouldn’t make you cringe and should be part of your diet.
People automatically thin fat is bad, but that’s just not so. Sure, trans fats are terrible for your body, but there are healthy fats that your body needs to maintain good health. You can get healthy fat from avocado, whole eggs, fatty fish like salmon, nuts, cheese and olive oil. You need healthy fat for functions like absorbing fat-soluble vitamins A, D, E and K and certain antioxidants. Fat helps provide structure to the cells and is important for heart, brain and nerve functioning.
- If you want to identify superior choices, look to crucifers like broccoli, cauliflower and Brussel sprouts. They help prevent oxidative stress that can lead to cancer, while also providing fiber and nutrition.
- Grab some fresh fruit for a snack. Eating blueberries provides anthocyanins that give the blueberries its color. Anthocyanins are anti-inflammatory, anti-viral, anti-inflammatory and also provide cancer fighting benefits.
- Do your heart a favor and eat some tree nuts. You’ll get more when you eat pistachios. A handful of pistachios contain the same amount of benefits as almonds and cashews but have far fewer calories so you can eat more.
- Enjoy your tomatoes and tomato sauce. They are high in cancer protective lycopene that’s heart healthy, lowers blood pressure and helps your skin.