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This month I’ve discussed getting daily nourishment from healthful food and water. I’ve also acknowledged that age-related factors and other health concerns may hinder our nutritional goals. On my personal wellness journey, I sought guidance from my primary care provider after struggling with constant allergy symptoms and digestive discomfort. He suggested an elimination diet and food journaling. As a result, I learned that I have some specific food allergies and intolerances that narrow my options for proper nourishment. Initially I felt anxious and depressed forced to read ingredient lists on every item I purchased and feeling that there was nothing enjoyable left that I could eat. But when I started researching and gathering recipes and grocery lists of nutritious (and delicious) foods that my body tolerates, my journey became easier, and also enjoyable. If you also have factors that influence your diet, be encouraged that research and professional guidance can prove beneficial in identifying obstacles and finding appropriate alternatives.
Nutrient dense foods provide a significant amount of nutrients, like vitamins and mineral, with few calories. This category includes vegetables, fruits, whole grains, seafood, eggs, beans and peas, unsalted nuts and seeds, fat-free and low-fat dairy products, and lean meats and poultry, according to MyPlate.gov. All of these options have little or no saturated fat, sodium and added sugars, making them great choices for regular consumption. Lately I’ve been enjoying nutrient-dense avocados. Although they are often avoided because of their fat content, according to californiaavocado.com the avocado is virtually the only fruit that contains healthy monounsaturated fat. That’s right, it’s a “healthy fat”! When eaten in moderation, in replacement of saturated fat and trans fat, monounsaturated fat can be beneficial for your heart, says the American Heart Association. The avocado is high in fiber, contains very little sugar, and packs in nearly 20 vitamins and minerals, such as B-vitamins, vitamin K, vitamin C, potassium, copper, and iron, to name a few. One-third of a medium size avocado is just 80 calories. I use avocado to replace mayonnaise, as a spread on toast, add it to burritos, or serve it as an appetizer with chips, whole-grain crackers, or flat bread. I’ve included my favorite recipe below.
This is just one example of a versatile nutrient-dense food option. I keep a journal on my kitchen counter to jot down recipes and keep track of foods that I can eat. I also use my Pinterest.com account to find nutritious recipes and save them for future use. Pinterest is a pin board style sharing website and smart-phone app that allows users to “pin” content to virtual bulletin boards. Recording food lists and recipes that fit your wellness plan can help you stay on track. A lifestyle of wellness can’t be achieved by accident.
Easy Guacamole Recipe
- large avocado
- 1 lime
- Garlic (powder, or finely chopped)
- Salt & Pepper to taste
Directions: Carefully cut the avocado in quarters and remove the peel and pit. Mash in a bowl with a fork. Quarter the lime and squeeze the juice into the bowl. Add garlic, salt and pepper. Mix well. Enjoy with a friend!
DISCLAIMER: This article contains information that is intended to help the readers be better informed regarding exercise and health care. It is presented as general advice on health care. Always consult your doctor for your individual needs. Before beginning any new exercise program it is recommended that you seek medical advice from your personal physician. This article is not intended to be a substitute for the medical advice of a licensed physician. The reader should consult with their doctor in any matters relating to his/her health.