Eat these foods and restore your health…

By on April 20, 2011 under Foodies, Nutrition, Weight Loss

Often when we think about weight loss and nutrition, we focus on foods that we shouldn’t eat. So changing our eating habits becomes a negative experience of food deprivation. I like to focus on the wonderful foods that we should eat. Now changing our eating habits becomes something positive.

So what foods should we eat:

  • A variety of colorful fresh vegetables such as kale, spinach, broccoli, artichokes, avocado, asparagus, cauliflower, sweet potato, carrots, pumpkin, and onions
  • A variety of colorful fruits such as blueberries, cranberries, blackberries, raspberries, strawberries, apples, and cherries
  • Legumes such as kidney beans, black beans, garbanzo beans (including hummus), pinto beans, black-eyed peas, and lima beans
  • Wild fatty fish and sustainable seafood such as salmon, mackerel, anchovies, sardines, bay scallops, clams, mussels
  • Organic chicken and grass-fed beef
  • Whole grains such as quinoa, millet, barley, oatmeal, whole-wheat pasta, cracked wheat, and wild rice
  • Nuts and seeds: walnuts, pecans, almonds, brazil nuts, pumpkin seeds, and sesame seeds
  • Good fats: Fish, nuts, seeds, avocado, olive oil (extra virgin cold pressed), and small amounts of butter
  • Dairy: greek yogurt, small amounts of cheeses such as feta, goat cheese, and aged cheeses
  • Antioxidants: red wine (in moderation), dark chocolate, fresh herbs, cinnamon
  • Beverages: lots of water, green tea, small amounts of coffee
  • Sweeteners: honey, Stevia, raw cane sugar
  • Desserts: small amounts of dark chocolate

Although I want to keep focused on the positive, I do need to comment on the foods and ingredients to avoid or at least minimize. I call these foods “poisons” because our body either doesn’t know what to do with them or metabolizes them in such a way that our health is negatively impacted.

  • Sodas
  • Processed foods (foods that come in a box or bag)
  • Fried foods, especially from restaurants
  • High fructose corn syrup (read food labels)
  • Trans-fats (read food labels and look for partially hydrogenated or hydrogenated oils)
  • Artificial sweeteners including Nutrasweet (aspartame), Splenda (sucralose), and Sweet ‘N Low (Saccharin)
  • Artificial colors

For more information on reading food labels, see the GIGO blog from 4/18/11