In our household , we try not to have lists of “ healthy ” and “ unhealthy ” foods . Instead , we talk about “ all the time ” foods and “ sometimes ” foods .
So , what makes something an “ all the time ” food for our family ? For me , these include foods that are nearly entirely beneficial and not harmful to our bodies .
Meat and Seafood : Meat and seafood are some of the most nutrient-dense foods on the planet . Let ’ s take a look at grass-fed beef liver ( often called “ nature ’ s multivitamin ”). It is high in protein , and it ’ s also high in heme iron , nucleic acids , B vitamins , carotenoids , and liver enzymes ( which help your own liver function ). It is packed with other essential vitamins ( such as A , C , D , K , and folate ) and essential minerals ( such as magnesium , phosphorus , zinc , copper , manganese , and selenium ). Seafood is packed with nutrients , too . It ’ s high in protein , omega-3 fatty acids , calcium , vitamin A , vitamin E , B vitamins , and minerals such as iron , magnesium , manganese , copper , selenium , and zinc . Prioritize smaller fish and shellfish such as anchovies , cod , herring , oysters , salmon , sardines , shrimp , sole , tilapia , and trout , as they are less likely to contain large amounts of mercury than larger fish . When buying meat , try to buy organic , pasture-raised , regeneratively raised meat and certified sustainable seafood .
Vegetables : Vegetables are an essential part of any healthy eating plan because they ’ re packed with micronutrients and phytonutrients . Vegetables also contain lots of fiber — which keeps food moving through our systems — vitamins , and minerals . So go ahead — load up three-fourths of your plate with mostly vegetables at meals . The more unusual the vegetable and the deeper in color , the better for you ! Try to eat a variety of vegetables , including leafy greens , root vegetables , fruits that we call vegetables ( cucumbers , pumpkin , squash , zucchini ), alliums ( onions , garlic , shallots ), and edible plant stems ( celery , asparagus ).
Fruits : Fruits contain vitamins , minerals , phytonutrients , fiber , and carbohydrates . Be sure to eat lots of different types of fruits , such as citruses , berries , melons , apples , pears , and tropical fruits , subtropical fruits .
Fats and Oils : Including monounsaturated fats , such as some nuts , nut butters , and nut oils ( almonds , hazelnuts , and pecans ), and some seeds ( pumpkin seeds and sesame seeds ) in your diet can decrease unhealthy LDL cholesterol , increase “ good ” HDL cholesterol , lower blood pressure , reduce the risk of certain cancers , and improve insulin sensitivity . Omega-3s are a beneficial polyunsaturated fat that lowers your “ bad ” triglycerides , as well as decreases your risk of heart disease and stroke . Omega-3s also potentially raise “ good ” cholesterol HDL and
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