Ten Foods to Have in Your Healthy Diet

Bernard Rosen, PhD

What You’ll Learn

• Ten Foods to Add to Your Diet (and Why)

• Five Foods to Reduce or Remove from Your Diet (and Why)

Blueberries

• Antioxidant• Anti-inflammatory• Anti-cancer• High ORAC• Compared to other

berries– Freezes better– Fewer pesticides

Apple

• “An apple a day keeps the doctor away.”

• Lots of antioxidants• Fiber – pectin –

helps lower cholesterol and regulate blood sugar

• Organic is best• Juice is sugar

Kale• Leafy greens• Vitamin K (bone

building), calcium, iron, Vitamins A and C, protein, and fiber!

• Best steamed or lightly stir fried

• Other leafy greens:– Swiss chard– Beet greens– Mustard greens– Collard greens– Spinach

Quinoa

• Whole grain• Gluten free• Calcium,

phosphorus, magnesium, copper, potassium, manganese, zinc, and iron

• Fiber

Almonds

• Healthy fat, protein, and dietary fiber

• Phosphorus, Vitamin E, and magnesium

• No carbohydrate• Other nuts –

walnuts and pecans• Men – also add

pumpkin seeds.

Wild Salmon

• Omega 3 EFA• Protein• Not farmed• Why red – from

what it eats (krill and shrimp – loaded with antioxidants)!

Avocado

• Oleic acid – omega-9 fat – lowers cholesterol and triglycerides (beta-sitosterol)

• Lutein - antioxidant• Fiber, potassium,

folate, Vitamin A, beta-carotene

Kefir

• Lacto-fermented• Source of

beneficial bacteria and yeast

• If dairy allergy can use coconut milk or coconut water

• Best alternative - yogurt

Coconut Oil

• Medium chain fatty acid – faster to metabolize – used for energy, not stored

• Saturated fat• Lauric acid

– Anti-bacterial– Anti-microbial

• Thyroid friendly

Butter/Ghee

• Saturated fat is good for us, if…

• Fat soluble vitamins E, K, and D

• CLA (conjugated linolenic acid) – helps fight weight gain

• Butyric acid – antiviral and anticancer

• Ghee

FOODS TO AVOID

Margarine

• Processed fats• Trans-fats or

something close• One molecule from

plastic• Heart disease

increase corresponds to margarine increase in diet

French Fries

• Potato – fast releasing carb

• In bad oil – trans-fats or highly oxidative oils

Artificial Sweeteners

• Body looking for food

• Not satisfied• Carcinogenic

properties• Weight gain

Hydrogenated Oils

• Trans-fats linked to variety of cancers

I’d be remiss…

• Grass fed meats• Hormone and anti-biotic free poultry• Eggs

• Alcohol• Caffeine

• Recommended reading – Jonny Bowden’s The 150 Healthiest Foods on Earth

Bernie RosenNutrition Consultant and Educator

• Bernie Rosen, PhD, Clayton College of Natural Health– Phone (262) 389-9907– E-mail – bernie@brwellness.com

• Services– Nutrition consultation and education– Individualized wellness programs– Nutrient testing