There are 5 foods I recommend that every client adds (or increases) in their diet. They are:
- Mushrooms
- Berries
- Grass Fed/Organic/Wild Protein
- Fermented Foods
- Something Green
By simply reducing the variety of foods you consume, you take a lot of the guesswork out of nutrition. And we all know that no matter what your goal is, nutrition is king.
So why do I recommend these foods?
All of these foods are readily available, versatile, nutrient dense, and taste pretty darn good.
Let’s take a deeper dive into each individual food
- Mushrooms: Mushrooms are one of the most “functional foods” on the earth. Nearly 50% of mushrooms have a positive effect on our health beyond nutritional value. Studies have even shown that consuming 2 cups of mushrooms a week can reduce your likelihood of developing Alzheimer’s by 90%! At a low calorie count, mushrooms are a great source of fiber, B vitamins, selenium, potassium, vitamin D, antioxidants, and even protein for those with a plant-based diet. Fungi has been a part of our diet for as long as we’ve been around, and our gut microbiome thrives on it! Gut health has been associated with energy levels, depression/anxiety, immune health, digestion, and longevity.
- Berries: Strawberries, Blueberries, Raspberries, Goji Berries, Grapes, Acai Berries, etc. Perhaps the most delicious food on this list, berries provide an impressive list of health benefits:
- High in antioxidants
- Improves blood sugar and insulin response
- Fights inflammation
- High in fiber
- Helps reduce cholesterol levels
- Wild Seafood, Organic Poultry, Organic Pork or Grass Fed Beef: In other words, “stay away from large scale meat production.” Organic meat and poultry are far more nutrient dense than their highly modified counterparts. You may be paying a premium price, but expect a far superior product in return. In addition to quality, organic protein is generally lower calorie, safer for the environment, a safer alternative, and may reduce your likelihood of developing heart disease and cancer.
- What to look for:
- Grass Fed Beef
- Cage Free Eggs
- Wild Caught Seafood
- Certified Organic, No Hormone or Solution added Chicken
- Where to buy
- Farmers Market
- Butcher
- Grocery store, but read labels!
- What to look for:
- Fermented Foods: Research is still emerging regarding the value of fermented foods in our diets, but early reports are promising. As I mentioned before, your gut health plays a significant role in the overall functionality of your body. Improved immunity, improved digestion, and weight maintenance are a few of the benefits. Take care of your gut and it will take care of you. Sources:
- Kefir
- Kimchi
- Sauerkraut
- Kombucha
- Yogurt (Best bet is plain yogurt or plain greek yogurt and add your own fruit to flavor)
- Fermented Pickles
- Raw Milk
- Aged Cheeses
- Something Green: C’mon, we all know greens are good for us! You should probably have something green on your plate at every meal. Yes that means breakfast too, and green fruity pebbles don’t count. Sources:
- Avocados
- Kale
- Spinach
- Cucumbers
- Green Peppers
- Edamame
- Brussel Sprouts
- Asparagus
- Artichoke
- Broccoli
- Collard Greens
- Arugula
- Bok Choy
- Green Beans
