Meek Integrative Health Center - Lifestyle Nutrition
For the treatment, reversal and prevention of lifestyle-related chronic disease, the American College of Lifestyle Medicine recommends and eating plan based predominantly on a variety of minimally processed vegetables, fruits, whole grains, legumes, nuts and seeds.
Recommendations
Eat Plenty
(Be sure you know your food sensitivities by getting tested. Healthy foods are not sometimes healthy for those who have foods which will need to be eliminated)
- Vegetables
- Mushrooms
- Fruits
- Legumes
- Whole Grans
- Nuts
- Seed
Limit/Avoid
- Sugary drinks like soda, juice cocktails, coffee and energy drinks
- Processed meats like sausage, bacon, salami, bologna, deli meats
- Processed snacks like crackers, chips, pretzels
- Cakes, pastries, sweets
- Dairy (especially high-fat types with added salt and sugar)]
- Red Meats
- Poultry
- Eggs
Food for Thought
Vegetables: Leafy vegetables (kale, spinach, romaine, swiss chard, collard greens, cabbage), garlic, onions, peppers (all kinds), leeks, parsnips, potatoes (all kinds), radishes, turnips, squash, green beans, tomatoes, carrots, corn, peas, cauliflower, broccoli, cucumbers, eggplant.
Mushrooms: White button, cremini, portabella, shitake, oyster, beech, chanterelle, porcini
Fruits: Bananas, apples, kiwi, oranges, blackberries, strawberries, raspberries, blueberries, mango, cantaloupe, watermelon, honeydew, plums, pineapple
Legumes: Black beans, kidney beans, pinto beans, garbanzo beans, cannellini beans, lentils, lima beans, broad beans, soybeans
Whole Grains: Quinoa, brown rice, oats, barley, wild rice, black rice, whole grain tortillas/pasta/breads, couscous, teff, wheat germ
Nuts: Almonds, peanuts, pistachios, cashews, brazil nuts, soy nuts, hazelnuts, walnuts
Seeds: Chia seeds, flax seed, hemp seed, pumpkin seed, sunflower seed
Nutrition Goals
Setting goals to improve your eating habits is a great way to eat healthier. An example of a positive nutrition goal is "I will add 1 cup of berries to breakfast and a small apple or orange as an afternoon snack at least five days this week."
Specific-What specific food would you like to add/change?
Measurable-How much or how many will you add or change?
Attainable-Do you have what it takes to follow through?
Realistic-What can you actually do? (improvement over perfection)
Time-How often or for how long will you make this change?
Helpful Resources
Achieving Your Best Located in Springfield MO
Academy of Nutrition and Dietetics
American College of Lifestyle Medicine
Reach out to our friendly team and begin your journey to better health with Meek Integrative Health Center!
