So it’s time to go grocery shopping. What do you buy if you want to get healthy food? What are your best bets for optimal nutrition? Well, here are “Paige’s Top 10 Bang for your Buck” food items in no particular order:
- Dark leafy greens like spinach and kale are pretty obvious. They give us fiber, chlorophyll to oxygenate our cells, phytochemicals, vitamins and minerals.
- Cruciferous vegetables are also very nutrient dense. Cauliflower and broccoli are good examples. They are sulfur bearing and have a lot of phytochemicals and nutrients that help us detoxify.
- Berries are “berry” powerful. There is a lot of power in the pigment (red, black, and blue colors). They are high in antioxidants, and they are a low glycemic food.
- Wild-Caught Fish is next on the list. High in omega-3 fatty acids, Wild-Caught Fish eats it’s natural diet versus farm-raised fish which, in some cases are raised on less than ideal feed and unhealthy waters. Wild-Caught fish still has chance of being caught in polluted waters, so opt for North Atlantic if given a choice.
- Grass-fed beef is a great choice to keep healthy also. There is a big difference between grain-fed beef and grass-fed beef, so please keep in mind, we only recommend grass-fed beef. Remember, you’re not just “what you eat”, you’re “what your food eats”. Grass-fed beef has a great nutrient profile with a great omega-3 and omega-6 fatty acid ratio and profile.
- Raw and cultured dairy is important because of all of the fat soluble nutrients and enzymes fully intact or extremely beneficial for optimal health. Raw and cultured dairy means by definition that the dairy is not pasteurized, a process that kills any live cultures and enzymes in dairy. Examples include sauerkraut, kefir, raw milk, raw yogurt, and butter all from grass-fed cows or goats.
- Healthy Fats are where it’s at. We need a combination of different types of healthy fats including Saturated Fats like grass-fed butter and grass-fed beef and Monounsaturated Fats like room temperature olive oil and avocados. Healthy fats aren’t denatured with excessive heats and they are a necessary building block to burn fat instead of sugar.
- Raw or sprouted nuts and seeds are building blocks of life. You can plant them and grow more. They contain a variety of nutrients depending on the type of nut or seed. Most also contain phytates, enzyme inhibitors, that can be nullified by sprouting the seeds or nuts. They can also be calorie dense, so eat in smaller amounts.
- Carotenoids are very nutrient dense vegetables and fruits with deeply colored yellow, orange, red, or green pigments. The carotenoids beta-carotene, lycopene, lutein, and zeaxanthin have been heavily researched for anti-cancer properties. Pumpkin, carrots, squash, kale, cantaloupe, and sweet potatoes are examples of carotenoids.
- Herbs and Spices are very important for great health. They are really nature’s medicine cabinet. We only need them in small amounts. Many commercially produced spices are irradiated, so look for spices that clearly say not or non-irradiated. Some examples of healthy herbs and spices include but are certainly not limited to Turmeric, oregano, garlic, ginger, cilantro, cinnamon and basil.
Use the foods above as a guide to a foundation of healthy foods and make sure to include variety.