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  • Home : Nutrition : Nutrition Guidelines

    Helpful Resources:

    Nutrition Guidelines for Healthier Living

    1 get real
    Real, natural foods are better than processed foods with harmful ingredients. Try to eat fresh or frozen foods that are close to how they originally grew. Keeping food that is good for you in your kitchen and pantry makes being healthy easier.

    2 it's your body
    Our bodies have to last us for the rest of our lives. What we eat and drink affects us - in either a good or bad way. Choose foods that benefit your body. Healthy foods can keep the body working well while preventing sickness and disease.

    3 don't stress
    Healthy eating helps create a positive relationship with you, food, and your body. Focus on eating better instead of counting calories. Once you are in the habit of healthy eating, you can relax and enjoy an occasional treat without worry.

    4 avoid added sugar
    Added sugar increases blood sugar, blood pressure and cholesterol, and causes weight gain. Artificial sweeteners have many of the same effects and can increase sugar cravings. Try using 100% natural stevia or cinnamon as healthy options.

    5 know your oils
    Choosing healthy oils like cold pressed virgin olive oil, coconut oil, or macadamia oil improves heart health. Oils like soybean oil, canola oil, corn oil, and vegetable oil are processed and increase the risk of heart disease, so avoid these.

    6 grains can inflame
    Many people think grains are healthy, but they really make us hungrier, spike blood sugar, and cause inflammation in our digestive system, even when we may not know it. All types of grains - white wheat, whole or processed - do the same thing to our bodies.

    7 eat the yolks
    Egg yolks are a great source of healthy fat and contain important vitamins and minerals. Egg yolks, butter, and other animal-based items like milk, meat, and cheese provide key nutrients. Only a small amount of the cholesterol from these foods is absorbed into the bloodstream, so don't worry about them raising your cholesterol levels.

    8 toss the sack
    Foods purchased in a box, bag or sack are usually processed. Processed foods typically contain trans-fat, processed oils, hidden sugars, sodium, additives, and preservatives. Avoid high fructose corn syrup, soy, corn additives, and food with ingredient lists that are long and filled with words not found in nature.

    9 don't get fooled
    Food labels can be confusing. Don't believe all packages that say they are "heart healthy," "low fat," "lite," "all natural," "fat free," "low calorie," or "sugar-free." Be sure you can pronounce the ingredients before you eat a food.

    10 get a boost
    Eat foods that give you energy, help you stay healthy, and fight diseases. Some examples are vegetables, wild salmon, greens, strawberries, blueberries, sweet potatoes, and macadamia nuts.

    11 just move
    Sitting can be as unhealthy as smoking. Moving around gives us energy and makes our muscles and minds strong. Take the stairs, walk farther or use a standing desk.

    12 get balanced
    You deserve a happy life, so make sure to take care of your mind, body, and spirit. Getting enough sleep, balancing life and trying to stress less are keys to staying healthy.

    Healthy Foods

    Healthy eating means embracing foods like vegetables, fruits, proteins and healthy fats while cutting back on grains, starches, added sugars, and unhealthy oils. This process is about moving your body closer to your original "default" settings and reducing the cravings for unhealthy foods. Participants learn to appreciate food and food quality and cut back on processed and refined foods. This is not intended to be another rigid, generic diet. Also, please note this list is not all inclusive.

    * denotes best options 

    Vegetables
    Fruit
    Herbs & Spices
    Fat Sources
    Protein
    Alfalfa Sprouts
    Acorn Squash
    Anise
    Artichoke
    Arugula*
    Asparagus*
    Beets
    Bok Choy*
    Broccoli
    Broccolini*
    Broccoli Rabe
    Brussels Sprouts*
    Butternut
    Squash
    Cauliflower*
    Chinese Cabbage
    Collard Greens
    Napa Cabbage
    Carrots (raw*)
    Celery
    Celery Root
    Cucumber
    Eggplant
    Fennel Root
    Green Beans
    Kale*
    Kohlrabi
    Leeks*
    Lettuce
    Mushrooms
    Okra
    Onions
    Parsnips
    Peppers*

    Plantain
    Pumpkin
    Radish
    Shallots
    Snow Peas
    Sugar Snap Peas
    Spaghetti Squash
    Spinach
    Sprouts
    Shoots
    Squash
    Sweet Potato
    Swiss Chard*
    Tomato*
    Turnip Greens*
    Watercress*
    Yellow Squash
    Zucchini

    Legumes
    Black beans
    Broad/Fava beans
    Butter beans
    Chickpeas
    Field peas
    Garbanzo beans
    Green peas
    Peanuts

    Note:
    1/2 cup portions;
    soak beans for
    24 hours prior to
    cooking

    Apples
    Apricots
    Bananas
    Blackberries*
    Blueberries*
    Cantaloupe
    Cherries*
    Figs*
    Exotic Fruit
    Honeydew
    Grapefruit
    Grapes
    Kiwi*
    Lemons/Limes
    Mangoes
    Melon*
    Oranges
    Nectarines
    Papaya*
    Peaches
    Pears*
    Pineapples*
    Plums*
    Raspberries*
    Strawberries*
    Tangerines
    Watermelon 
    Allspice
    Basil
    Bay Leaves
    Black Pepper
    Cardamom
    Cayenne
    Chili Powder
    Chives
    Cinnamon
    Cilantro
    Clove
    Cocoa (100%)
    Curry
    Cumin
    Dill
    Garlic
    Ginger
    Horseradish
    Lemongrass
    Marjoram
    Mint
    Mustard
    Nutmeg
    Oregano
    Paprika
    Parsley
    Peppermint
    Spearmint
    Stevia (100% leaf)
    Rosemary
    Sage
    Sea Salt
    Savory
    Tarragon
    Thyme
    Turmeric
    Vanilla
    Vinegar
    Wasabi
    Almonds
    Almond Butter (natural)
    Almond Flour
    Avocado*
    Avocado Oil*
    Brazil Nuts
    Cashews
    Cashew Butter (natural)
    Butter/Ghee*
    Coconut Butter*
    Coconut Flakes*
    Coconut Flour
    Coconut Oil (unrefined)*
    Flax Seeds
    Hazelnuts/
    Filberts*
    Walnuts/Walnut Butter
    (natural)
    Macadamia Nuts*
    Macadamia Oil
    Olives*
    Olive Oil*
    High Quality
    Animal Fat*
    Pastured Butter
    Pecans
    Pine Nuts
    Pistachios
    Pumpkin Seeds
    Sesame Seeds
    Sesame Oil
    Sunflower Seeds
    Sunbutter (natural)
    Egg Yolks

    Beef/Bison, Buffalo
    Beef Protein
    Powder Eggs/Egg Whites
    Egg White
    Protein Powder
    Fish/Seafood, Shellfish
    Organ Meats
    Other Meats (Wild Boar,
    Ostrich, Lamb,
    Elk, Venison,
    Goat, Moose)

    Pork
    Poultry (Chicken,
    Turkey, Duck,
    Quail, Pheasant)

    Bacon/Sausage/
    Jerky (Preservative free)


    BEVERAGES
    Fruit Infused Water
    Coffee
    Unsweetened Almond Milk
    Unsweetened Coconut Milk
    Unsweetened Tea (plain)
    Water (plain and sparkling)

     

    DAIRY
    Cottage Cheese
    Cream Cheese
    Heavy Whipping Cream
    Goat Cheese
    Greek Yogurt (unflavored)
    Kefir
    Natural Cheeses
    Sour Cream 

     

    Foods to Avoid

    These foods are considered inflammatory and often are intolerable. Foods in this category are often highly processed and can lead to elevated blood sugar levels. Avoiding these foods has been proven beneficial and can aid in a reduction of inflammation in the body. Be sure to read food labels carefully to ensure your food doesn't contain the ingredients listed.

    Avoid most foods sold in a box, bag, or can.

    Added Sugar
    Grains
    Soy & It's Alternatives
    Oils
    Agave Nectar
    Barley Malt
    Beet Sugar
    Brown Sugar
    Cane Juice
    Crystals
    Cane Sugar
    Caramel
    Confectioner Sugar
    Corn Syrup Solids
    Dextrose
    Fructose
    Fruit Juice
    Fruit Juice
    Concentrate
    Glucose
    High Fructose Corn Syrup
    (HFCS)
    Honey
    Invert Sugar
    Malt Syrup
    Maltodextrin
    Maltose
    Mannitol
    Maple Syrup
    Molasses
    Organic Brown
    Rice Syrup
    Raw Sugar
    Rice Syrup
    Sorbitol
    Sorghum Syrup
    Sucrose
    Sugar
    Table Sugar 

    Barley
    Rice (any variety)
    Graham
    Wheat (any variety)
    Corn
    Millet
    Gram
    Flour
    Maize
    Bulgur
    Durum
    Fonio
    Sorghum
    Quinoa
    Semolina
    Cream of Wheat
    Tapioca
    Sago
    Oats (Oatmeal)
    Popcorn
    Grits
    Rye
    Pumpernickel
    Kamut
    White Potato

    LEGUMES
    Baked Beans
    Boston Beans
    Edamame

    Bean Curd
    Bean Sprouts
    Diglycerides
    Edamame
    Guar Gum
    Hydrolyzed Plant
    Protein (HPP)
    Hydrolyzed Soy
    Protein (HSP)
    Hydrolyzed
    Vegetable Protein (HVP)
    Lecithin
    Miso
    Mixed Tocopherols
    Monoglycerides
    Monosodium
    Glutamate (MSG)
    Soy Lecithin
    Soy Milk
    Soy Protein
    Soy Sauce
    Soya
    Soybean Paste
    Soybeans
    Tamari
    Tempeh
    Teriyaki Sauce
    Textured
    Vegetable
    Protein (TVP)
    Thickener
    Tofu

    DAIRY
    Cow's Milk
    Goat's Milk
    Whey
    Yogurt (non Greek)

    Canola oil
    Corn oil
    Cottonseed oil
    Sunflower oil
    Hydrogenated oils
    Partially hydrogenated oils
    Peanut oil
    Safflower oil
    Soybean oil
    Vegetable oil

    Beverages
    Juice (even 100%
    concentrate)

    Fruit drinks
    Soft drinks
    Diet soft drinks
    Alcohol
    Milk (cow/goat)


    ADDITIVES &
    PRESERVATIVES

    Any preservative ending in
    "benzoate," "nitrate," or
    "nitrite"
    Artificial Sweeteners
    (100% stevia leaf
    allowed)

    Benzoic Acid
    BHA/BHT
    Biphenyl
    Non-Dairy Creamers
    Sorbic Acid
    Artificial Stevia

    Note: If you occasionally
    eat beans, soak them for
    24 hours before cooking.