When developing a healthy menu, think about what you are going to eat, and how that food is going to provide nourishment and energy for your body.

Keep in mind that foods do not contain only Calcium or only Carbohydrates or only Protein. Foods are a mixture of a little bit of everything. Yet, individual foods are typically known for the largest percentage of energy or nourishment that it provides. For example, nuts are a great source of quality fats and we communicate that they contain a large percentage of fat per volume. However, nuts are a good source of protein as well. So you can use nuts to boost the protein or fat content of your meal.

Dr. Dave and I suggest a standard thought process when choosing what you will eat for your bigger meals like breakfast, lunch and dinner. The first item is nourishment. That is food that contains the vitamins and minerals needed for all the metabolic reactions occurring in the body. This would be your fruits and vegetables. You may have one serving of each or two servings of vegetables. We recommend rotating the fruits and vegetables, "eat the colors of a rainbow".

The next item is Protein. Protein should be 25-35% of the meal. Protein can be plant based like beans, seeds, nuts and sprouts, or animal based like fish, eggs, chicked or turkey. Red meat is OK if it is small portions and one to three times a week.

The Carbohydrates are your main energy source and depending on your activity level and diabetic status, we recommend 40-60% of your meal. We are talking about mashed potatoes, pasta, rice, whole grain bread. Also, your fruits and veggies are a good source of carbohydrates.

Fats should always be part of your meal plan. Fat contains vitamins A,D, E, and K and are necessary to absorb CoQ10. Your meal should contain 15-25% fat. Some good sources other than animal protein are raw olive oil, coconut butter, avocados, seeds and nuts.

Finally, when choosing your fats, carbohydrates and proteins for your menu, we suggest you take it one step further and make sure it is clean. The more you can get back to basic whole foods, the better off you will be. Remember 90%of what Americans eat are processed foods. We would like people to begin making healthier lifestyle changes and choosing fewer foods from a bag or a box.

Some of the ingredients to look for on labels that cause inflammation which is a precursor to cardiovascular diseases, IBS, and arthritis are:

Artificial  Sweeteners: aspartaine, saccharin, and sucralose

Processed Meats: that contain nitrates and nitrites like pork products, bologna, and wieners

MSG: found in dressings, sauces and Chinese foods

All Canned Foods and Drinks: the metals can leach into the foods and those lined with plastics, those chemicals can leach into the foods

Fried Foods: deep fried and breaded foods

Hydrogenated Fats: (Trans Fats) margarine and many pre-packaged foods

Refined Carbohydrates: processed foods like white flour, white sugar, high fructose corn syrup, "enriched foods", If it is truly whole grain, it does not have to be enriched.

Artificial preservatives: additives, sulfites, and artificial colors

Commercial meats: Try to get the cleanest, freshest meat you can find. Look for meat that is labeled with terms such as "No Hormones", "No Antibiotics", or "Free Range"

Shellfish and Bottom-dwellers: crab, shrimp,lobster, oyster, catfish, etc., heavy metals are prone to these meats

Dairy Products: cottage cheese, yogurt, cheese, butter, sour cream, etc., dairy is the number one food allergy in the U.S.

Soy Products: isolated soy protein, texturized vegetable protein, soy supplements, tofu, etc. Don't make soy your main protein source, limit to 3-4 servings per week.

Chlorine and Floride Sources: tap water, heavy chlorine exposure in swimming pools, fluoride toothpaste, fluoride supplements, fluoride mouthwash, etc., Chlorine and fluoride compete with iodine which can lead to thyroid imbalances.

Even if you ate a perfect diet, USDA data has shown that our food supply is simply not as nutritious as it was 30 years ago. Supplementing your diet can help to correct these short-commings. The only way to know if the supplements you are taking are working or to know exactly what vitamins/minerals and dosages you need to take is to get tested. Our office has two certified Lifestyle Therapists who will explain your test findings and set you on the right path to wellness.

Dr. Rick