As a physician, author, professor, lecturer, nutritionist, and — most importantly — a mother, the foods I eat provide the nutrients I need to keep energized throughout the day!
I incorporate the following foods in my weekly diet because they're packed with health benefits that help accelerate the metabolism, balance the digestive system, improve gut function, and reduce inflammation, so I can look and feel my best.
I swear by avocados. The heart-healthy unsaturated fat in a delicious serving of avocado helps me stay full, which keeps me from snacking too much. Avocados are packed with vitamins C, K, and B6, and they contain pre- and probiotics, keeping my gut healthy.
Try these 3 Quick & Simple Lunch Recipes Using Avocado.
2. Fresh produce
The World Health Organization recommends at least a pound of produce a day. It's not difficult. A large apple, for instance, can easily be one-third of a pound. Tomato sauce counts. So do beans and lentils.
Studies show that people with a high intake of fruits and vegetables weigh less. They also get fiber, vitamins, minerals, and phytochemicals that protect against cancer and heart disease.
Try adding more plants with these quick recipes.
3. Green Juice
Green juice blends or smoothies are easy to digest and rich in fiber, with dark, leafy greens such as kale and watercress that could help with detoxification, important for keeping your liver clean.
Here is a recipe I recommend:
- 1 large apple or pear, chopped
- 2 stalks celery, chopped
- 1 cup watercress or spinach
- 1 cup cold water
- juice of ½ lemon
Whip in a blender until completely smooth.
4. Apple cider vinegar
One of the most important things I stock in my kitchen is apple cider vinegar, I take 2 tablespoons daily. Apple cider vinegar aids in preserving a healthy alkaline pH level, which helps prevent fatigue, weight problems, acne, and heartburn.
Try some of these 11 Ways To Use Apple Cider Vinegar for yourself.
5. Coconut oil
Because coconut oil is so high in saturated fat, its health benefits are often called into question. But it actually elevates HDL levels (the good cholesterol) and reduces heart disease.
It also contains lauric acid, which has antibacterial, antimicrobial, and antiviral properties. I like to spread it on rice cakes for a quick and healthy snack.
It has a bunch of beauty benefits, too.
6. High-protein breakfasts
The goal: Don't leave the house without loading up on at least 15 grams of protein.
A high-protein start will prevent surprise midmorning or early afternoon energy crashes. I start my day with a morning protein shake or a breakfast of eggs and nut butter waffles.
Two servings of fish each week is pretty much a universal health recommendation from organizations like the American Heart Association.
Fish is the best source of omega-3 fatty acids, a polyunsaturated fat that is anti-inflammatory.
Here's some recipe inspiration:
- Steamed White Fish With Ginger + Turmeric
- Pan-Seared Wild Salmon & Sunflower-Dill Pesto
- Broth-Poached Black Sesame Salmon
Turmeric is one of the most researched herbs in the history of Western medicine. Its active agent, curcumin, is famous for its ability to target inflammation. I add it to soup, smoothies, or tea.
Check out 10 Ways To Get More Turmeric.
The antiviral, antibacterial, and antifungal properties are great for the immune system.
Up your garlic intake with these recipes:
- Roast Chicken Thighs With Garlic, Lemon & Herbs
- Lemon Garlic Noodles With Greens
- Garlic Salad Dressing
Good for inflammation. I’ll eat it raw by adding it to smoothies and cook with it.
11. Manuka honey
This honey from New Zealand is known to have antibacterial properties. I add it to my green tea.
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