Eat Your Way to Wellness

A hectic schedule often leaves little room for focusing on nutrition or planning meals. As a mom myself, I fully understand the constant hustle and bustle of daily life. That’s why today, I want to simplify things by highlighting the most essential foods from various food groups to help you make the most of your time while nourishing yourself and your family for optimal wellness.

You may already be preparing familiar meals and snacks, hopefully opting for whole foods over processed ones, which is fantastic. But what if you knew there were certain foods that could elevate your health even further? By reading this guide, my goal is to help you become more mindful in your meal prep, grocery shopping, and even when ordering at restaurants. While whole foods are crucial, certain foods—nutritional powerhouses—can take your wellness to the next level.

Why Avoid Processed Foods?

As discussed in my previous blog, “Things to Know When a Food Craving Hits,” it’s important to avoid processed foods as much as possible. Not only are they highly addictive, but they are also linked to 32 serious health conditions (1). While we can’t control everything—especially with the depletion of nutrients in our food due to pesticides and harmful agricultural practices (2)—we can educate ourselves and make informed decisions to source the most beneficial foods for our health.

The Nutritional Kings of Vegetables

Let’s dive into the true superstars of nutrition, starting with vegetables. These should make up approximately 80% of your diet for several reasons:

1. They are an excellent source of fiber, which our bodies need.
2. Vegetables provide a wealth of vitamins and minerals, especially when organic and harvested at peak ripeness.
3. When eaten raw, they contain enzymes and plant compounds that aid digestion and help fight disease.
4. Their high chlorophyll content helps detoxify the body from heavy metals like lead and mercury.
5. They hydrate our tissues with naturally distilled water.
6. They maintain an alkaline pH, protecting us from acidity (3).

Among the top-tier vegetables, cruciferous ones stand out. These include broccoli, cauliflower, kale, and Brussels sprouts, and they contain isothiocyanates, phytochemicals that help the body eliminate carcinogens and prevent healthy cells from becoming cancerous. Recognized by their four-petaled flowers, cruciferous vegetables are densely packed with nutrients and are truly a staple of any healthy diet (4).

Broccoli – The King of Cruciferous Vegetables

Broccoli is arguably the king of this group due to its richness in indole-3-carbinol (IC3), a compound that helps the body eliminate excess estrogens. Be sure to incorporate broccoli into your meals frequently (5). Another must-eat is asparagus, which is rich in vitamins A and C and has natural detoxifying properties (6). It, along with watermelon and avocados, is high in glutathione, a powerful antioxidant that regenerates cells and has anti-cancer and antiviral effects (7).

The Importance of Raw Vegetables

Eating your vegetables raw whenever possible is key, as raw vegetables retain the essential enzymes necessary for efficient digestion. (8) As we age, our digestive systems become less effective, so consuming raw vegetables, whether in salads or juices, can offer a quick absorption of vital nutrients. Juicing, in particular, can be an excellent way to ensure you’re getting high quantities of vegetables without the bulk.

Super Greens – Nutritional Powerhouses

Beyond your standard veggies, consider incorporating super greens like wheatgrass, barley grass, and freshwater plants like kelp, spirulina, and chlorella (9). These are nutrient-dense foods, with spirulina being particularly high in vitamin B12 and protein, making it an excellent option for vegetarians. Hydrilla, another super green, is one of the most nutrient-rich plants on earth, boasting impressive amounts of calcium and B12 (10).

Carbohydrates – Grains, Beans, and Sprouts

When it comes to carbohydrates, focus on whole grains, beans, and sprouts. These foods are rich in B vitamins, minerals like chromium and silica, and provide both soluble and insoluble fiber. However, avoid refined grains, such as white flour and bread, which are stripped of most nutrients and fiber (11).

Beans, in particular, are a nutritional gem. When combined with whole grains, they form a complete protein, (12) making them comparable to meat in nutritional value. Kidney beans, lima beans, pinto beans, and navy beans are among the healthiest options, known for their antioxidant properties and rich mineral content (13).

Plant-Based Protein – A Healthier Alternative

While animal protein is commonly consumed, plant-based protein is often easier on the liver and provides excellent nutritional value (14). Raw nuts and seeds, such as almonds, flax seeds, and sunflower seeds, are excellent sources of omega-3 fatty acids, fiber, and essential minerals. They can easily replace meat in a well-rounded diet (15).

Fish – The Best Protein Source

Fish is another top choice for protein, particularly those with fins and scales, such as salmon, mackerel, and tuna, which are rich in omega-3 fatty acids (16). Be mindful to avoid bottom-feeding fish, which tend to be higher in toxins and cholesterol (17). Stick to lean, high-quality options to reap the benefits of essential fatty acids (18).

Fruits – Nutritional Snacks

Fruits are perfect as snacks or to start your day, providing natural hydration, antioxidants, fiber, and live enzymes (19). Some standout fruits include coconut, which has antiviral and antibacterial properties; berries, rich in Vitamin C and fiber; and papaya, loaded with antioxidants that support digestion and reduce inflammation (20)(21)

Herbs – Small but Mighty

Lastly, herbs like ginger, turmeric, and cinnamon pack powerful health benefits. Many herbs rank high in antioxidant capacity and can be easily added to meals for flavor and health-boosting properties (22).

Fish – Healthy Option

While incorporating vegetarian food into our diet is essential,  it is crucial to emphasize that fish is the optimal choice for flesh consumption. Fish serves as an excellent protein source and contains essential unsaturated fats that are beneficial for overall health. In my perspective, it is advisable to steer clear of bottom-dwelling fish, including shellfish and crustaceans, due to their high toxin content and cholesterol levels. Therefore, I recommend opting for fish with scales and fins, such as albacore, bass, carp, flounder, grouper, haddock, halibut, herring, mackerel, mahi-mahi, perch, and salmon, among others, for a well-rounded and nutritious diet (23).

Chicken – Balanced Protein Choice

If you are a meat enthusiast, I recommend opting for the healthiest varieties such as chicken, dove, fowl, pheasant, pigeon, quail, and turkey. Among these options, chicken and eggs are commonly consumed and should be enjoyed in moderation, ideally once or twice a week, with a preference for organic sources (24).

Nutrient – Rich Eggs

Eggs from healthy, free-range chickens are particularly beneficial as they are rich in essential amino acids, protein, vitamin D, B2, choline, and sulfur, promoting overall health, including healthy hair and nails (25). Regular egg consumption may also aid in preventing blood clots, strokes, heart attacks, and even breast cancer (26).

In Summary:

By stocking your kitchen with these nutritional all-stars, you’ll not only save time but also enhance the health and vitality of your entire family. Whether you’re planning meals at home or ordering out, make sure you prioritize these powerhouse foods. Stay tuned for more healthy tips and recipes to keep your wellness journey on track!

Stay healthy and energized!