You hear it constantly, “Eat a healthy diet”! But, it can be quite a challenge to decide what to eat and what not to eat. I believe it is because we are constantly bombarded with information from every direction telling us eat this food or that or the opposite. Ugh! It’s enough to make your head spin. One of the ways I used to solve that dilemma for myself was to go my trusted medical advisors for help. By the way, do you have your own team of trusted medical advisors? I hope you answered, yes! If not, read about why you need this in my book, The Wellness Mindset: 5 Keys to Build Super Health. CLICK HERE to check it out. Anyway, one of my advisors is Dr. Joel Fuhrman’s medical practice in Flemington, NJ and they have provided me with invaluable guidance on eating a healthy diet. The main thing to know is that you want to eat as much nutrient dense plant food as possible. These are foods that protect against many diseases and favor longevity. I love that, how about you? Now, of course you want to avoid the bad stuff and I am sure you can guess what some of those foods might be! When you think of the sheer amount of foods out there, how do you choose? Well, here’s Dr. Fuhrman’s recommendations on the top ten best and worst foods to get you started.
Ten Best Foods
- Green Leafy Vegetables (e.g. kale, collard greens, mustard greens, spinach, lettuce)
- Cruciferous Vegetables (e.g. broccoli, cauliflower, Brussels sprouts, cabbage)
- Seeds (e.g. flax, chia, hemp, sesame, sunflower, pumpkin)
- Nuts (e.g. walnuts, pistachios, pine nuts, almonds)
Ten Worst Foods
- Sweetened Dairy Products (e.g. ice cream, low-fat ice cream, frozen yogurt)
- Trans Fat Containing Foods (e.g. stick margarine, shortening, fast foods, commercial baked goods)
- Sausage, Hot Dogs, and Luncheon Meats
- Smoked Meat, Barbecued Meat and Conventionally-Raised Red Meat
- Fried Foods including Potato Chips and French Fries
- Highly-salted Foods
- Refined White Sugar
- Refined White Flour
As you can see, Dr. Fuhrman recommends that unrefined plant foods should make up the bulk of your diet. It’s because fruits and vegetables score highest on the nutrient density scale in terms of concentration of nutrients per calorie. Now this is not to say that you shouldn’t have any animal products, but you want make an effort to consume as much of that good plant food as possible. I can tell you that it has made all the difference in my health. Please comment and tell me about how you approach eating healthy.