Disease prevention through nutrition is a tale as old as time. Though the actual science behind health foods was unbeknownst to our ancestors, they were surely on the right track with the old adage “an apple a day keeps the doctor away”. The saying truly doesn’t get enough credit! What if we could cut back on unpaid sick days from work, hefty copays from the doctor’s office and prescription bills from the pharmacy… simply by making informed food choices?
The best place to start is with a well-rounded diet. The Dietary Guidelines for Americans suggests making your calories count by eating nutrient-dense foods (those packed with vitamins and minerals) and focusing on consuming a variety of items from each food group. Emphasize fruits, vegetables and whole grains in your diet but don’t forget about low-fat milk products, lean meats/protein sources (fish, beans, eggs and nuts) and healthy fats! Each food group lays claim to items that your body requires in order to attain the nutrients it needs to thrive.
To further prepare your body to pack a punch against disease-causing agents, you can also go the extra mile by increasing foods rich in antioxidants.
· Fresh vegetables (the greener and leafier the better when it comes to antioxidant content)
· Fresh fruits (specifically berries: blueberries, blackberries, cranberries and raspberries)
· Nuts (ideally pecans, walnuts and hazelnuts)
· Herbs & spices (cloves, ground cinnamon, oregano, turmeric, ginger and garlic)
· Cocoa and red wine (in moderation)
Beginning to implement these foods can be easy! Simply start swapping out some of your unhealthier snack options (i.e. that bag of chips you plan to grab before hitting the couch and powering on your TV) with items labeled above. You may be pleasantly surprised with the effect these small changes have on your energy level and overall health as WELL as on your bank account in the long run. Staying healthy is FAR cheaper than falling sick… and all you have to do is be sure to take care of yourself prior to deciding to ‘treat yo-self’!
