Healthy food choices and lifestyle strategies that give our bodies the nutrients it needs to fight illness and disease.
The most powerful health-promoting choices are nutrient-dense, whole natural plant foods.
Eat fewer animal products (one or two servings per week), or none at all.
G-BOMBS: Greens, Beans, Onions, Mushrooms, Berries, and Seeds
Think of "G-BOMBS" to remember some of the most health-promoting foods.
These foods help to prevent chronic disease and maximize health.
Try to eat all or at least some of these every day.
When to Buy Organic: DIRTY DOZEN - CLEAN FIFTEEN
The Environmental Working Group's annual Shopper's Guide to Pesticides in Produce is available online and wallet
sized at www.ewg.org
Anti-Inflammatory Diet principles for overall health
The Anti-Inflammatory Diet is a set of principles to guide you in choosing foods that reduce chronic inflammation.
Chronic inflammation is a root cause of many illnesses, including heart disease, many cancers, and Alzheimer's Disease.
Following anti-inflammatory principles can help you minimize long-term disease risk and maintain optimum health.
General anti-inflammatory principles
Include as many fresh whole plant foods as possible, choosing a variety across the color spectrum.
Minimize your consumption of processed foods and fast food, and limit sweets of all kinds.
Most adults need 2000.3000 calories per day, depending on size and activity level.
The distribution of calories should be:
•40%-50% from carbohydrates
•30% from fat
•20%-30% from protein
Resources for Further Reading
Andrew Weil, MD. www.weil.com
Joel Fuhrman, MD. www.drfuhrman.com
•Women should consume 160-200 grams of carbs per day: men should consume 240.300 grams of carbs per day.
•Most carbs should be whole, less refined, less processed foods. Eat whole grains - quinoa, brown rice, bulgar wheat. Eat beans, winter squashes, and sweet potatoes. Reduce consumption of foods made with flour and sugar, especially breads and most packaged snack foods including chips and pretzels. Avoid products with high-fructose corn syrup.
•Around 600 calories per day can come from fat, that is about 67 grams. This should be a ratio of 1:2:1 of saturated to
mono-unsaturated to polyunsaturated fats.
•Reduce your intake of saturated fats by eating less butter, cream, high-fat cheese, unskinned chicken and fatty meats. Avoid partially hydrogenated oils, margarine, vegetable shortening, and all products listing them as ingredients. Minimize safflower oil, sunflower oil, corn oil, cottonseed oil, and mixed vegetable oils.
•Instead, use extra virgin olive oil. For a neutral-tasting cooking oil, use expeller pressed organic canola oil. Include in your diet avocados and nuts, especially walnuts, cashews, almonds, and nut butters made from these nuts.
•For omega-3 fatty acids, eat salmon, preferably fresh or frozen wild or canned sockeye, sardines, herring, black cod (also known as sable fish or butter fish), omega-3 fortified eggs, flax seeds.
•Eat 80.120 grams per day, or less if you have allergies or an autoimmune disease. The average American eats 200.400 grams
of protein per day - an oversupply that stresses the liver and kidneys. Decrease consumption of animal protein, except for fish and high-quality organic cheese and yogurt. Eat more plant-based protein - beans and soy.
•Eat 40 grams per day. Eat beans, whole grains, and fruits (especially berries).
•If you eat cereal, choose an option with 4.5 grams of fiber per one ounce serving. Watch for excess added sugar.
Whole foods provide the highest nutritional value, but supplements can provide insurance against gaps in the diet. Good choices for daily vitaminImineral supplements include (take these with your largest meal):
•mixed carotenoids, 10,000 to 15,000 IU
•a B-complex vitamin providing at least 400 mcg of folate
•vitamin C, 200 mg
•vitamin E, 200 to 400 IU of a natural (not synthetic) form
•vitamin D, 2000 IU (best is d-alpha tocopherol together with other tocopherols)
•selenium, 200 mcg of a yeast-bound form
•omega-3 fish oil,1.3 grams mixed EPAIDHA
If you take a multi-vitamin/multi-mineral product, it should contain:
•no vitamin A, no retinol (only mixed carotenoids, which are precursors of vitamin A)
•no iron (unless a menstruating woman with documented anemia)
•if calcium, it should be in the form of calcium citrate