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Basic Concepts for Healthy Eating

Research has shown that the healthiest diets are plant-based with colorful and seasonal ingredients. Think Mediterranean style cuisine. Meals include spices with healthy fats and oils. They should be eaten slow and in good company!

(Now, for anyone balking at my reference to plant-based, I’m not saying you can’t have any meat. While I do recommend a meat free diet, I’m simply encouraging the reduction of frequency and portions of meat.)

Now, always start your day with breakfast. Breakfast and lunch should be large in proportion to dinner. And of course, drink plenty of water!

Here's a few examples from my diet. Some are treats and some are regulars. One of the good things about having a high quality plant-based diet, is that I have more caloric room for larger meals and treats.

As you can see, eating healthy doesn't have to mean that you lose your favorite dishes. Nutritious food doesn't have to taste bad and you don't have to be a chef! You just need to create them smarter.

Start by asking yourself, what can I leave out to make this healthier?

What superfood can I add instead?

When preparing meals use:

Complex Carbohydrates & Fiber (Slow carbs, not no carbs)

Sustained energy, digestive health, stable hormones & blood sugar.

Ex) Legumes, wholegrain, quinoa, colorful potatoes, root vegetables, berries, melons, rolled oats, artichokes, and brown rice etc.

Fat & Protein

Feel satiated, strong and energized.

Ex) Nuts/ nut butter with fruit, avocado on anything, veggies and hummus, beans/ bean dip, spirulina, seeds, protein shake etc.

Get Creative!

Eat fruit throughout the day

Add berries to cereal or oatmeal

Sprinkle nuts and seeds on salads or other dishes

Garnish with herbs and greens

Add flavor with liquid aminos and nutritional yeast

Utilize fermented probiotics such as sauerkraut, pickles, and kimchi

Mince veggies into burgers, meatballs, or mac and cheese

Top dinners with sautéed mushrooms

Food journaling is highly recommended. It will help you stay disciplined by monitoring what you put in your mouth. Additionally, you can track what foods aggravate your system and discover possible allergens.


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