Every day we’re asked for a general guideline on a healthy diet, and we recommend a more “whole food plant based” diet. What does this mean? A whole food plant based diet is simply eating more plants, less meat and dairy, with little to no sugar or ultra processed foods. Try to go organic as much as possible, strive for grass fed/finished meat and eggs, and wild caught fish.
Did you know the food industry uses 262 different names for sugar? It’s in about 75% of grocery store products and is basically poisoning us over a lifetime. Americans are taking in up 20-50x the sugar our ancestors consumed. Keep this mind when shopping.
A Mediterranean diet is a good example with proven health benefits. Here is a more detailed list of suggestions.
Consume Daily
Vegetables & Fruits
- 2-3 cups of Leafy Greens (Kale, Spinach, Chard, Arugula, etc.)
- 2-3 cups of Sulphur donors (Onion, Garlic, Broccoli, Cabbage, Asparagus, Mushrooms, etc.)
- 2-3 cups Colorful Flavonoids (Berries, Beets, Carrots, Peppers, etc.)
Whole Grains & Legumes
- 1.5 cups of cooked Whole Grains (Barley, Brown/Wild Rice, Buckwheat, Millet, Oats, Quinoa, etc.)
- 1.5 cups of cooked Legumes (beans, peas, lentils, etc.)
Seeds & Nuts
- ¼ cup Seeds or Nuts daily (Almonds, Pecans, Walnuts, Brazil Nuts, Chia Seeds, Hemp Seeds, Pistachios, etc.)
Fish, Game, Poultry
- 1-3 servings per week of wild-caught Fish or Seafood (Salmon, Halibut, Cod, Shrimp, etc)
- 1-2 servings per week of Game or Poultry per week (Turkey, Chicken, Quail, Pheasant, Rabbit, Venison, etc.) – preferably organic, grass-fed
Herbs & Spices
- Unlimited salt-free and sugar-free Herbs and Spices (Basil, Bay Leaves, Turmeric, Chili Powder, Rosemary, etc.)
Tea
- Unlimited amounts of Herbal Tea (Chamomile, Peppermint, Raspberry, etc.)
- 1-2 cups of Caffeinated Beverages per day (Coffee, Green or Black tea)
Water
- Drink half of your weight in ounces daily
- Pure water without contaminants
Limit
Fats – Can consume healthy fats – Extra Virgin Olive Oil, Avocados, Full-Fat Coconut Milk, Seeds, Nuts, etc. in moderation
Eggs – One serving of organic, pasture-raised Eggs several times/week
Dairy
- 2-3x per week fermented dairy (Yogurt, Cheeses, esp. hard cheeses and/or goat/sheep cheeses)
- Minimal cow’s milk, half & half, butter, etc
Red Meat – 1x per month (Beef, Pork, etc) – preferably organic, grass finished
Alcohol – 1-2 servings per day
Avoid
Fried Foods – French Fries, Chicken Nuggets, Onion Rings, Chips, etc.
Processed Meats – Sausage, cured meats
Processed Foods and Sugars – White Flours and Sugars (Cakes, Breads, Donuts, Ice Cream, Cookies, etc.)
Sodas (all sodas, energy drinks, etc.)
Packaged Products
Tobacco & Environmental Toxins
- Tobacco products (cigarettes, nicotine, vaporizers, chew/ dip, etc.)
- Environmental Toxins (pesticides, herbicides, cleaning chemicals, chemicals in body-care products, etc.)
Make the Most of your Meals: Fuel & Pleasure
- Parasympathetic activation for increased digestion, absorption and immune function
- Practice making your meal time a relaxing time
- Add candles, gentle music, set the table, etc.
- Consume high-quality food and produce
- “You are what you eat” and we want you to be nutritionally dense
- Pay attention to eating when you are eating
- Metabolic processes and nutritional values are enhanced when we pay attention to eating
- Meal consistency
- Meal time consistency aids regular metabolism
- Pleasure
- Meal enjoyment increases parasympathetic activation, thus increasing digestion and absorption
Adapted from: “The Slow Down Diet” by Marc David
Cooking Guide for Optimal Nutrition
In order to retain the highest nutritional value in your foods and have great taste, you can try cooking with several different methods. The main objective is to retain the most vibrant colors and textures of your meal. Try to avoid losing nutrients in water (i.e. boiling vegetables), unless it is in a soup. Try to avoid burning foods and losing the vibrant colors vegetables have.
Author
Scott Rollins, MD, is Board Certified with the American Board of Family Practice and the American Board of Anti-Aging and Regenerative Medicine. He specializes in Bioidentical Hormone Replacement for men and women, thyroid and adrenal disorders, fibromyalgia, weight loss and other complex medical conditions. He is founder and medical director of the Integrative Medicine Center of Western Colorado (www.imcwc.com) and Bellezza Laser Aesthetics (www.bellezzalaser.com). Call 245-6911 for an appointment or more information.
