November is American Diabetes Month and the 2015 focus is "Eat Well, America!" Healthy eating and nutrition is a topic near and dear to us at Chiro One Wellness Centers. One of the key aspects of great health is giving your body the best nutrition possible. In support of the American Diabetes Association, we have some great tips for you on creating and maintaining a healthy, well-balanced diet.
Flip the Food Pyramid
The traditional food pyramid you'd probably recognize from your school days looks quite different from the one we'd recommend. The traditional one features 6-11 servings of grains and only 3-5 servings of vegetables. We're going to flip it!
Veggies and Healthy Fats
This should be the largest portion of your diet! Concentrate on raw, organic vegetables and healthy fats such as coconuts, avocados, olive oil, butter and raw nuts.
The second-largest portion of your meals is grass-fed, organic meat and poultry. This can also include organic eggs, low mercury fish like freshwater Coho salmon and wild-caught Alaskan salmon, and finally, raw, organic dairy.
While fruit can be a healthy choice, too much can actually be bad for you because of the sugar content. Eat fruit in moderation and enjoy fruits like raspberries, blackberries, strawberries citrus fruits and papaya.
Grains and Sugar
We recommend minimal to no consumption of grains and sugars. These include complex carbohydrates such as bread, cereal, pasta, potatoes, corn, rice and grain products.
How to Make Healthy Choices at the Store and at Home
It's important to set yourself up for success—try these tips at the grocery store and at home to help support your healthy eating goals.
Healthy Choices at the Grocery Store
- Create a meal plan for the week, including lunches and dinners
- Write a detailed shopping list based on your meal plan
- Shop the perimeter—most of the unhealthy foods at the store are found in the center aisles! If you stick the perimeter, you're likely just going to find produce, bulk foods, meats and some dairy
- Start in the produce section
- Buy as many items without a label and without a container (cans, plastic tubs, etc.) as possible
- Look for items with five ingredients or less
Healthy Choices at Home
- Store veggies on fridge shelves, instead of bins. Yes, the bins are meant to keep fruits and veggies crisp, but it doesn't matter if you forget about them each week and end up throwing it all out, right?! Try this useful tip and see if you and your family start eating more vegetables
- Pre-cut veggies and fruits for ease; use these for quick and easy salad prep and simple snacks like hummus and peppers
- Freeze about-to-spoil fruits and veggies for smoothies
- Check out Chiro One Wellness Centers' Pinterest page and look for our helpful recipe boards like Clean Eating, Paleo Palate, Garden Fresh, Simple Indulgence and more!