- Choose different-colored fruits/vegetables. Make sure to consume various fruits and vegs of different colors. The first reason is that different colors in fruits and vegetables represent different anti-oxidant content, which fights inflammation in our body and removes free radicals damaging our cells. The second one is that eating a large diversity of fruits/vegs helps create a wide variety of good bacteria in our gut. Therefore, it improves our immune system, strengthens our long-term health by creating a good defense line between us and the environment.
Eat fruits/vegs of different colors: White (Bananas), Red (Apple, Strawberries, Tomatoes, Raspberries, Watermelon), Orange (Orange, Papaya), Yellow (Mango, Pineapples), Purple/Blue (Prunes, Blackberries), Green (Avocado, Cucumber, Lettuce, Kale).
If you have any gut problems, don’t eat excessive amounts of fiber because it can cause constipation and digestion issues.
- Cut down on processed food. Processed food is not good for our health because during the creation of these foods, most of the nutritional value is lost while the added preservatives are bad for our health. Processed foods may contain a high amount of salt that leads to heart disease. In general, the more ingredients a food has, the more processed it is. Therefore, choose less processed food like a baked potato rather than chips, fresh fruit rather than canned fruit, and intact grains rather than white bread.
- Choose intact grains instead of refined grains. Intact grains contain 100% of the original kernel like the bran, germ, and endosperm. Therefore, the intact grain contains a richer nutritional profile of vitamins, minerals, and antioxidants than refined grains which are stripped of the bran and germ layers through processing.
Choose to use intact grains such as barley, brown rice, steel cut oats, buckwheat, millet, quinoa. Avoid using refined grains such as white flour, white rice, white pasta, quick oats, most types of bread, and cereals.