BeWell Eating Approach
Emphasize Plant-Based Whole Foods
Health benefits of a plant-based, whole food diet are plentiful – from decreasing risk of disease and cancer to managing weight. They also have a lower impact on the environment compared to animal and processed foods. Examples: fruits, vegetables, whole grains, nuts, seeds, legumes, soy foods, herbs and spices.
Eat Healthy Fats
Gone are the days of low-fat diets. We need a certain amount of fat in our diets to stay healthy, except for trans-fat. The healthiest fats are omega 3 polyunsaturated fats and monounsaturated fats. Examples: nuts, nut butters, seeds, salmon, tuna, avocados, and flax and chia seeds, walnut, avocado, or olive oil.
Add Lean Protein or Plant-Based Protein
Protein is an important building block of bones, muscles, cartilage, skin, and blood. While high-protein diets surge in popularity, most people get too much. Fill your plate with plant-based foods and add lean protein in 2-3 oz portions. Or go veggie all the way and choose plant-based protein only. Plant-based protein examples: tofu, tempeh, soybeans, legumes, lentils, nuts and seeds. Lean protein examples: lean beef, lean lamb, veal, lean pork, bison, venison, poultry, fish, and eggs.
Limit Added Sugar
High-sugar intake is linked to obesity, cavities, and heart disease. Common culprits of foods high in added sugar are beverages, such as soda and sports, energy and fruit drinks, ice cream, grain-based desserts, cereals, and candy. To avoid sugar-laden foods, check food packages for added sugar and choose whole foods, including fruit, and water most often.
Fill-Up on High Fiber Foods and Add Probiotic Foods
Fiber is a nutrient all-star; it feeds good gut bacteria to keep you healthy, maintains digestion and weight, and stabilizes blood sugar. Examples: whole grains, fruits, vegetables, legumes, nuts, and seeds. Probiotic food is a fermented food that naturally produces probiotics or a food with added probiotics and also maintains your health and digestion. Examples: kefir, yogurt, miso, kimchi, kombucha, and tempeh.
And… Drink Water and Get Moving
Water is our source of life; make it your beverage of choice. Get moving; adapt a purposeful exercise routine to improve or maintain health. Aim for 150 minutes or more of exercise per week or 30 minutes per day.