THE 7 GOLDEN GUIDELINES FOR HEALTHY EATING

Let’s break down the fundamentals of healthy eating because sometimes we all need a reminder. Despite all the conflicting information out there, the essentials are scientifically established and easy to learn.

1. Enjoy an abundance of fresh fruits and vegetables.

Aim for 8-12 ounces of fruits and 8-12+ ounces of veggies per day. Every improvement counts! Some of my favorite nutritional fruits include:

• Apples, oranges, berries, bananas, Kiwi, melons

Favorite nutritional veggies:

• Greens, tomatoes, onions, bell peppers, asparagus, brussels sprouts, cauliflower, broccoli, beets

2. Make monounsaturated fats your main fats – think of extra virgin olive oil, avocado oil, and avocados.

3. Avoid pre-packaged foods that contain more than 3-5 real ingredients they are highly processed and contain additives and preservatives.

4. Regularly include foods high in Omega-3 fats – oily fish, walnuts, flax, chia, hemp seeds, and dark leafy greens.

5. Include beans/legumes occasionally (2-3x weekly – any variety works, fresh, frozen, or canned).

6. Enjoy some type of healthy, clean protein at each meal –fish, shellfish, poultry, beef as well as dairy products, and omega-3 eggs.

7. Avoid fast foods they are highly processed foods:

• Ingredients on foods that you cannot pronounce or that are not real ingredients, your body cannot recognize or process them efficiently

If remembering all 7 is too much, simply focus on these 2:

1. Eat mostly real foods (avoid processed foods).

2. Make protein a priority as a foundation of your diet. 🌱

There you go! Healthy eating demystified!