Princeton Lifestyle Medicine

731 Alexander Road, Suite 200
Princeton, NJ 08540
(609) 655-3800 tel
(609) 655-5203 fax

(609) 655-3800 tel

Home > Your Health > Diet > 14 Tips for Healthy Eating

Our Tips for Healthy Eating

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  1. Eat Mindfully- eat only when hungry. Eat slowly and enjoy each bite appreciating the flavors and nutrition the food is providing
  2. Buy organic when able to avoid toxins from pesticides, herbicides (except for the clean 15* see below)
  3. Wash everything
  4. Don't peel your vegetables or fruits - the skin has many of the phytonutrients that are so healthy for you
  5. Pick small fish/wild salmon (avoid fish high in mercury eg swordfish and tuna)
  6. Eat a high  fiber diet (at least 20gm and aiming for 40 gm/day) and aiming for mainly vegetable fiber over grain fiber
  7. Reduce eating refined sugars, flours and processed foods
  8. Hydrate throughout the day
  9. Avoid high fructose corn syrup containing foods. Fructose is hard to digest and causes inflammation  in the body
  10. Avoid or at least reduce intake of artificial sweeteners, food dyes, wheat, dairy, alcohol, caffeine as these are gut/bowel irritants
  11. Brown rice from USA has high arsenic levels. Avoid unless it is coming from Minnesota or Native American land. WILD RICE is healthier
  12. Grilling- try to avoid high heat! Use lower heat to avoid free radicals
  13. When eating dairy try to eat dairy from grass fed cows, organic, Non-GMO raised- this helps reduce increased insulin obtained  from Holstein cows
  14. When buying canned foods, try to find NON BPA cans since BPA is a chemical that is not healthy for human ingestion

* The Clean 15 are the 15 foods that can be purchased  as conventional fruits and vegetables instead  of paying more for organic since they are still low in all pesticides. They include: avocado, corn, pineapple, cabbage, sweet  frozen peas, onions, asparagus, mango, papaya, kiwi, eggplant, grapefruit, cantaloupe, cauliflower and sweet  potato

 

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