NUTRITION IS THE KEY TO HEALTH

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Tag: healthiest foods

The biggest nutritional bang for your buck

June 10, 2023 /

Nutrition is the Key to Health Podcast

I will list the highest nutritional yields in each food category. These are the top guns of their categories, the biggest bang for your nutritional buck, if you will. The higher the nutrient richness score, the better it is.

Vegetables

  • Spinach 65
  • Swiss Chard 55
  • Crimini Mushrooms 47
  • Asparagus 43
  • Broccoli 40
  • Romaine Lettuce/Salads 40
  • Collard Greens 38
  • Kale/Mustard Greens 34
  • Tomatoes 34
  • Brussels Sprouts 33
  • Green Beans 33
  • Summer Squash 32
  • Bell Pepper 29
  • Cauliflower 29
  • Celery/Fennel 25
  • Green Peas 24
  • Cabbage 22
  • Carrots 22
  • Winter Squash 20
  • Beets 15
  • Eggplant 15
  • Garlic 15
  • Onions/Leeks 14
  • Sweet Potatoes 13
  • Cucumbers 11
  • Potatoes 8

Fruits

  • Strawberries 24
  • Raspberries 18
  • Cantaloupe 14
  • Pineapple 12
  • Kiwi 11
  • Oranges 11
  • Papaya 11
  • Watermelon 11
  • Apricots 9
  • Grapefruit 8
  • Grapes/Raisins 8
  • Blueberries 7
  • Cranberries 7
  • Bananas 6
  • Plums/Prunes 6
  • Lemons/Limes 4
  • Apples 3
  • Fig 3
  • Pears 3

Herbs and Spices

  • Parsley 21
  • Mustard Seeds 15
  • Basil 11
  • Turmeric 11
  • Cinnamon 10
  • Cayenne Pepper 8
  • Black Pepper 7
  • Ginger 5
  • Dill 4
  • Cilantro 3
  • Rosemary 3

Whole Grains

  • Oats 12
  • Rye 10
  • Quinoa 7
  • Brown Rice 7
  • Whole Wheat 7
  • Buckwheat 5

Diary and Eggs

  • Eggs 18
  • Low-Fat Milk 17
  • Yogurt 15
  • Low-Fat Cheese 9
  • Goat’s Milk 8

Fish and Shellfish

  • Tuna 24
  • Shrimp 23
  • Salmon 21
  • Cod 21
  • Sardines 20
  • Scallops 14

Poultry and Lean Meat

  • Calf’s Liver 41
  • Grass-Fed Beef 15
  • Venison 14
  • Lamb 12
  • Chicken 11
  • Turkey 11

Nuts and Seeds

  • Sunflower 18
  • Flaxseeds 13
  • Sesame Seeds 12
  • Pumpkin Seeds 11
  • Walnuts 8
  • Almonds 7
  • Peanuts 6
  • Cashews 5

Note on choosing your foods. As you can see from this list, blueberries only score a 7, compared to Strawberries, which score a 24. That does not mean you should never eat blueberries. Blueberries are loaded with cancer-fighting antioxidants. The deeper the color, generally the more the antioxidants. This is a guideline to show you where some of your favorites might fall.

Remember to check out my post below on organic vs conventional for money-saving tips.

Organic vs Conventional Produce

When choosing your meals, try to choose from an assortment of these top foods. It is important that you do not fall into the habit of eating the same foods every day. Try to mix it up. This will take planning and prep work on your part but you have to do it if you want to succeed.

Alicia

Shopping the perimeter

June 8, 2023 /

Nutrition is the Key to Health Podcast

Shopping outside the perimeter has long been a strategy of many diets. It is said that all the nutritious foods are located on the outer walls around the store. This still holds true to this day.

Where to go

When gathering your food, you will want to mainly be in the produce section, and the frozen food section of any store. There are thing like spices, beans, olive oil, broth and alternative milks that you will have to go into the inner isles for.

You need to be careful to not fall into the old traps of processed foods. Chips, sodas, diary and meat do not need to be a part of your list, unless you are consuming meat and seafood. Even then, only lean cuts and small amounts.

Setting a budget

You need to go to the store with a budget that fits your household income. Only get what you need for half the week. Make it a habit to go to the store twice a week. This will take care of fresh produce.

If you get produce for the entire week, it might go bad before you have an opportunity to use it. That is why it is best to shop by a list and plan your meals in advance.

Comparison shopping

I once did a comparison. I shopped on the outer isles of the store getting fresh produce and meats, and then on the inner isles picking up more processed foods. The fresh was actually less expensive than the processed, and a heck of a lot healthier.

After all, have you seen the prices of food this day and time? Ice cream is almost $10 a half gallon. Eggs are $7 a dozen. Chicken has skyrocketed and sometimes is more expensive than beef. Chips are almost $5 a bag, and the bags have gotten smaller. Canned veggies and beans are $1.25 to $2.50 a can. We are not even going to talk about cleaning supplies, Kleenex or toilet paper. Sodas are almost $5.00 a six pack. It is crazy what the prices of groceries have become in today’s economy. You literally cannot get out of a grocery run for less than $80 and that is walking out with only a handful of bags.

It is going to be a bit of work and organization on your part, but you have to pay attention to the ads and what is on sale at what store. The days of going to one store for all your needs is nearing extinction. To get what you need, takes a trip to two, if not three stores, unless you live in a rural area.

If you can afford to have your food delivered by InstaCart, Amazon or one of the grocery stores, go for it if you think you budget can handle it.

I will say mine cannot. I had my groceries delivered one time and that was during my chemo, when I was so sick, I could barely stand up. You have to pay for the delivery, then tip. It can get costly.

If you don’t like to shop, your best bet is to order you food and have them bring it to your car. The only problem is you get home and need something for dinner that they didn’t have. Supply chain interruptions are still a thing. We have never truly recovered.

Prepare for the week. Make a list and only get what is on your list. This will keep impulse buys to a minimum. The only thing I might deviate from is more fruits and veggies, especially frozen.

I never said going on a diet was going to be easy, but don’t let that discourage you!

Alicia

Additional tips for your diet

June 7, 2023 / / 0 Comments

Here are some additional tips when starting your new diet. Just keep in mind that you are on a journey, not in a race. Look at this as you being sick and tired of not helping yourself be the healthiest person you can be, and you are ready to start taking steps in the right direction, to boost your nutritional intake, and hopefully your overall health.

If you haven’t seen my first post on getting ready for your new diet, please check out the below link.

https://nutritionisthekeytohealth.com/getting-ready-for-your-new-diet/

You’re in this for the long-haul

I still think about the tortoise and the hare story. It is true like everything in life, you cannot rush perfection. Your diet will be your “new normal” because it is your new lifestyle change.

Does that mean you aren’t going to find yourself in front of the ice cream bowl one night? Nope, there are no guarantees here. However, only you have the power to get yourself back on track.

You had a moment of a lapse of judgment, so accept it, and get on with it. Note it in your journal and how it made you feel afterwards. Maybe when you are ready to break your diet again, you will go back on read that, and it will give you to power to say, “No way. I am staying the course”.

Water

Please remember to drink plenty of water when starting your new diet. When you go on a healthy diet, your body will start to purge toxins. You will need to assist your body with this by providing it H2O.

If you are still drinking sodas, you are not doing yourself any favors, even if they are diet. Also, energy drinks are a no-no. I allow myself one cup of coffee in the morning. By a cup, I mean 8 oz., not a 26 oz. Yeti to take to work or the gym.

I drink bottled water in non-BPA containers. It is not the best option, but it is a step above my area tap water. It also reduces your barriers to entry, when striving to get your daily water intake.

If you have it cold and ready to go, you are much more likely to grab and go, assisting you in reaching your goal. You can purchase a high-end water like, Fiji. However, they are extremely expensive, but it all depends on your budget. This is your journey.

I will also filter my tap water that goes into cooking. I have a countertop pitcher for this. A Zero or Brita works well.

Remember please recycle any bottles you use. Our planet is like our body, it is the only one we have. When it is gone, it is gone. We don’t get another one.

Try to get moving

Even if it is parking further from the doors, when you go to work, school or the store, try to get those extra steps in.

If you live in a hot area like Texas, or have a health condition and you cannot be outside due to the air quality, when you make your trip to the store, take some extra passes down each isle. If you do this everywhere you go, it will assist in getting more steps in.

Walking helps with a great many things. Remember this saying,

“Motion is Lotion”

Moving only small amounts helps with your stiffness, especially if you have auto immune diseases like fibromyalgia or arthritis (especially in your back). It will also assist in getting those intestines moving.

This is your journey, enjoy it!

Alicia

Information is key to success

June 3, 2023 / / 0 Comments

Nutrition is the Key to Health Podcast

When starting a journey like this, information is key to success. Think of information as your armor, as you are heading off to battle. The more you know, the more prepared and hopefully successful you might be. I use a book called, the world’s healthiest foods, by George Mateljan.

I purchased this book in 1995, and it is still my go to today. It is the most comprehensive nutrition book I have ever seen. I will put a picture of the book below. There are other versions, but I have the oldest version and it has served me well, and continues to serve me well to this day. This book is pricey at about $70 on Amazon, so if you do not have the money, do not worry. If you have access to the internet, then you can search for information on the web. You will just have to navigate a bit more.

the world's healthiest foods

In this book you will find a plethora of information at your fingertips. I cannot say enough about this book. I call it my food bible. This book is packed with information and also recipes. It tells you how to choose, prep and store all the food. It also gives you all the nutritional information from nutritional density, micros and macros. The keys to any success are knowledge, determination and hard work.

Honorable Mentions

In my personal journey, I will be choosing more of a Whole Food Plant Based diet. Some of my go to sites are the following:

Anything with Neal Barnard, MD on YouTube.

Exam Room Podcast with Chuck Carroll (YouTube) here is a sample:

Physican’s Committee www.pcrm.org

I consume a lot of YouTube content on health.

If you are leaning more towards Keto, then Thomas DeLauer, has a good channel. Especially check out his Mediterranean Keto Diet for beginners:

https://www.youtube.com/watch?v=Q-3STVL9dDo

With technology like YouTube and podcasts available at our fingertips, there is a great deal of helpful information out there. You don’t have to dedicate time to watch or listen, just put it on while you prep or cook your meal. You can download a podcast and listen as you go for your walk. You don’t have to stare at a screen to get the information.

You are getting close to starting your journey!

Alicia

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