Fresh fruits and vegetables each day maintain your digestive system and add essential nutrients to your body & brain – in addition, they prevent immune problems, disease and some types of cancer. Incorporate healthy fats into your day to keep you sharp and balanced. Processed foods, cereals, bread, and dried fruits can decrease energy and block necessary vitamins and minerals your body craves.
To start your day, berries are a great way to make breakfast tasty and nutritious. Add your favorite berries (blackberries, blueberries, cranberries or strawberries) to your favorite smoothie, oatmeal, whole grains, nuts or unsweetened plain yogurt. Berries are a good source of vitamin C and boost your immune system. There are other fruits you can eat throughout the day to maintain your momentum and strength. Try bananas, avocados, apples, oranges, grapefruit, kiwi, grapes, mango, papayas, pomegranate, and pineapple.
Midday is a great time to work in a vegetable or two or three. Green vegetables are the best choice and offer you more nutrients than any other pick, however, any vegetable counts, as long as it is from the earth and natural. Vegetables alkalize your body and elevate mental wellness. Popular green choices are green beans, mixed greens, broccoli, spinach, artichokes, celery, leeks, kale, asparagus and collard greens. Hearty non-green selections are carrots, cucumbers, okra, sweet potatoes, beets, cauliflower, radishes, squash, tomatoes, peppers, jicama, mushrooms, onions, zucchini, and eggplant.
Plant-based foods are good for your mental health, as they are natural and not processed with sodium and other additives. You will benefit from the above foods all day long through enhanced mood, anxiety relief and mental clarity.
Healthy fats add fuel and flavor to your evening meal. Healthy fats power your heart, reduce cholesterol, balance metabolism and power your mood. These fats limit the harmful side effects associated with consuming animal-based saturated fats. Try salmon, lean beef, poultry, pork, raw coconut, coconut oil, avocados, almonds, walnuts, acai fruit, flax seeds, cashews, hemp seeds, chia seeds, pumpkin seeds, sesame seeds (or tahini), pecans, and olives. And, believe it or not, cheese, sour cream, and butter all contain healthy fat, which means you avoid unnecessary trans fat. All the choices mentioned are packed with B vitamins, protein, and magnesium that heighten brain health and mental alertness.
Ensure you consume the appropriate amount of liquid and water, as you eat and snack throughout the day. In addition to your daily allowance of water, incorporate other choices into your daily liquid rotation. Suggested options are cranberry or orange juice, low sodium tomato juice, 1% milk, soymilk, green tea, organically sourced coffee or tea. These beverages include either the source of antioxidants or vitamins you need to protect your bones, safeguard your immunity and keep your heart healthy.
Happy exploring new food choices and combinations! Happy Healthy Eating!
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