·       Eat lots of plant foods (fruit, veggies, beans, whole grains, nuts and seeds)

·       Eat seasonally grown and local foods whenever possible as they tend to be the highest in nutrients

·       Avoid fast food and fast-food joints

·       if you are having fast-food, pick the healthy food like a whole wheat sub, salads or sushi

·       Avoid *processed foods as much as possible. Focus on this being only 10 - 15% of your diet

·       Eat fish often (several times a week), some chicken and sparingly red meat and eggs (1 - 2 times a month)

·       Eat a moderate amount of cheese and dairy products

·       Use olive oil and Canola oil in food preparation

·       Use butter minimally. No margarine

·       Want a dessert? Eat fruit

·       Use honey instead of sugar

·       Shop in the outer isles of your grocery store. They carry mostly fresh, unprocessed foods.

·       Drink at least six glasses of water every day

·       Eat small portions many times though out the day. Do not let yourself go hungry

*Processed foods have been altered from their natural state for safety reasons and for convenience.

The methods used for processing foods include canning, freezing, refrigeration, dehydration and aseptic processing. Many processed foods are made with unhealthy fats, and large amounts of salt and sugar.

Eating lots of processed food makes you your body-mind slower, fatter, lazier and dumber.

These types of foods should be avoided, or at least eaten sparingly:

·       canned foods with lots of sodium

·       canned pop (drink water or pure fruit or vegetable juice)

·       vending machine treats

·       white breads and pastas made with refined white flour, which are not as healthy as those made with whole grains

·       packaged high-calorie snack foods, like chips and cheese snacks

·       high-fat convenience foods, like cans of ravioli

·       frozen fish sticks and frozen dinners

·       packaged cakes and cookies

·       boxed meal mixes

·       sugary breakfast cereals