Your daily fruit and vegetable list: Add these for weight loss and health!

I wanted to make a daily to ‘do’ list with nutritious foods and things I’ve learned which seem to bring much benefit to my health. You might want to know what I eat, so you can do it, too. What it does for me, it could very well do the same for you.

For example, when you eat nuts in modest amounts, you don’t gain weight, you lose inches. Furthermore, when you add seeds and nuts to your salad, your body will absorb more nutrients than without them.

Until I started adding seeds again, I was feeling my salad just wasn’t giving me enough nutrition. Now, I know why. Amazing what a handful of seeds or nuts will do! Additionally, they are good for your cardiovascular health.

‘You can tell monounsaturated and polyunsaturated fats because they are liquid at room temperature. These types of fat seem to lower your chance of heart disease’ [1]. These are the same fats that are in some seeds and nuts.

This is how I learned to eat for my every day general health and wellness…

  • Eat steel cut or rolled oats in the morning or evening
  • Add a little flax seed and almond powder, chia seeds and a walnut
  • Use almond milk
  • Small amount of sugar to sweeten
  • You can add berries
  • Have a handful of roasted unsalted nuts or seeds each day
  • I like roasted unsalted pumpkin and sunflower seeds on my salads
  • Eat a green leafy salad with cucumber, celery, cabbage, some onion and sprouts
  • I use balsamic or apple cider vinegar with spices in it
  • Have steamed broccoli, squash, green beans or kale at night
  • Have a potato or rice with it
  • Once in a while have some cooked mushrooms
  • Eat brown rice, quinoa or millet during the day
  • Have a bowl of pinto beans with rice or quinoa and salsa
  • Eat a boiled potato, either white or red daily
  • Eat blueberries, blackberries, cantaloupe, bananas or apples. Don’t eat too many servings of sweets. One to four servings is OK
  • Buy everything you can organic
  • Drink filtered water from your refrigerator door or from plastic bottles
  • Get out and walk or sit in the sun for your vitamin D
  • Exercise a little and/or stay active around the house
  • Breathe fresh air
  • I take B12 once during the week
  • You can salt and pepper your food

If I miss any one part of this list above, it will show up in the way I feel. It’s easy to slip up and forget to do some of these. For example, I stopped eating nuts and seeds for a while and then I started feeling weak in my muscles, felt achy and my joints started cracking and popping. Weird.

I started thinking about why I wasn’t feeling as good. Then, I remembered I was not eating my usual nuts and seeds regularly. So amazingly, when I added them back in, I almost immediately started feeling strong again. And, I don’t think that was a ‘placebo’ effect, either.

Another example of a quick fix rejuvenation, is my wife, who never ate cashews before in her entire life! Imagine that! She tried a handful for the very first time recently and immediately started feeling better.

She told me that her ‘balance’ had improved and also had more energy. Low and behold, we had just experienced the life invigorating power of nuts! By the way, did you know cashews grow on trees in the tropical zones throughout the world? And, the peanut is not a nut, but is a ‘legume’ like beans and lentils.

Needless to say, she now is ‘crazy’ about cashews! That’s why we all have to ‘try out’ new foods. It may open a brand new world of eating for you. So, if you’ve been afraid to eat a certain fruit or vegetable, just go ahead and try it, you just might like it! Remember, you only live once! So, you might as well live life healthy and trim eating healthy plant based whole food.


Website Title National Institute on Aging
Article Title Important Nutrients to Know: Proteins, Carbohydrates, and Fats
Date Accessed February 16, 2018

Note- before you change your diet contact your doctor.



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