Eat Whole, Real Foods

Let’s talk about what eating whole real foods means!

Water

  • We start with drinking water, at least 6 to 8 glasses per day for adults.

  • Kids need the number of 8oz cups equal to their age.

    • This does not apply to infants and breastfed babies, who get all they need from breast milk preferably, or formula.

    • Rule of thumb, you can introduce water when baby starts solid foods, around 6 months old. 

  • Liquid from other beverages and foods counts towards fluid intake, however there really isn’t a substitute for plain old water.

Non starchy vegetables

  • Load up on non starchy vegetables, they should fill ½ your plate at meals.

    • Think leafy greens, broccoli, cauliflower, Brussels sprouts, and other cruciferous vegetables. 

  • Non starchy vegetables are great sources of fiber, which is good for digestion and detoxification. 

  • Go for a rainbow assortment.

    • Different colors contain different phytonutrients (which are natural chemicals in plants that are also antioxidant and anti-inflammatory). 

    • Phytonutrients also can enter the nucleus of your cells and positively impact your DNA (food is information). 

    • Yellow and orange have carotenoids, good for eyes and vision. Purple/blue have anthocyanins, good for brain. Green has isothiocyanates, protective against cancer.

Fermented foods (probiotics)

  • Include fermented foods in your diet.

    • They are natural sources of probiotics which are good for your overall health, because they support a healthy gut. 

    • Know that health begins in the gut. It’s where 80% of your immune system is so problems in your gut can negatively impact your entire body.

  • Examples of probiotic foods include sauerkraut, kimchi, and other fermented vegetables, as well as yogurt and kefir.

Healthy fats

  • We can add in nuts and seeds, olive and avocado oils, avocado, olives, grass fed butter and ghee, coconut oil, and foods like whole eggs, and fatty fish like wild caught salmon (essential omega 3s) are examples of foods rich in healthy fats.

Quality protein

  • Getting in enough quality protein is necessary for overall health, and healing.

  • Include Grass fed, pastured, free range, and wild caught organic animal products.

    • Animal proteins contain all essential and conditionally essential amino acids, they are complete proteins. 

  • Plant based protein sources include tofu, tempe, lentils, chickpeas, nuts and seeds, quinoa, chia seeds, and beans. 

    • With plant proteins you need to combine them with other foods (beans and rice are an example) in order to make them a complete protein, so that you get the essential and conditionally essential amino acids your body needs and can’t make.

Starchy vegetables (complex carbohydrates)

  • Starchy vegetables are a good source of complex carbohydrates and they also are good fiber sources which helps with digestion and detoxification. 

  • Examples include sweet potatoes, yams, squashes, and other root vegetables like carrots. 

  • Complex carbs are the ones we want to eat, rather than simple ones like white breads, white rice, white flours, and pastas. 

  • Other complex carb examples are quinoa, brown rice, steel gut gluten free oats, buckwheat, and other gluten free grains.

    • Gluten is inflammatory for the gut in everyone, symptoms or not. It also has no nutritional value and there are plenty of naturally gluten free options to choose from.

    • Avoid gluten free products which are just processed foods.

  • Fiber by the way is prebiotic which means it feeds your good gut bacteria.

    • Probiotics on the other hand introduce good gut bacteria into your gut. Both are important for your overall health because they support a healthy gut.

Fruit

  • Eat low sugar fruits like berries, and granny smith apples (also fiber sources).

  • As is the case with vegetables, go for a rainbow assortment!

    • Different colors are due to different healthy natural plant chemicals.

Herbs and spices

  • Herbs and spices are anti-inflammatory and antioxidant, so use freely and liberally!

Dark chocolate

  • Yes, dark chocolate is on the list!

  • 70% cocoa and higher is rich in magnesium and antioxidants. 1 oz is a serving. 

For questions, or if you’re ready to get started with next steps on your health journey to nourish your body and beat your symptoms and health problems, book your introductory consultation with me!

If you’re a self started who doesn’t need much handholding, my Online Gut Restore Program is for you! It address all 3 of the common reasons I see nutrients missing, which leads to imbalances followed by symptoms and chronic health problems.