DR. NUTRITION

 

Fuel your Body Right

Feel better, think clearer, and stay energized by building meals with the food pyramid basics: whole grains, fruits, vegetables, plant proteins mainly with the option to have dairy such as yogurt, eggs, fish or animal protein( limiting the use of red meats as much as possible, choosing organic if able)and healthy fats.

 

 

Daily Goals (General Guide)

Whole Grains: 5–8 servings per day

Examples: 1 slice whole-grain bread, ½ cup cooked oatmeal, brown rice,  quinoa, millet, rye or whole grain pasta.

 

Fruits: About 2 cups per day

Examples: 1 medium fruit or 1 cup berries or melon

 

Vegetables (including peas): 2½–3 cups per day

Examples: 1 cup leafy greens or ½ cup cooked vegetables such as peas, broccoli, or carrots.  Raw vibrant salads.

 

Plant Proteins (beans and tofu): 5–6 servings per day

Examples: ½ cup beans or lentils, ½ cup tofu

 

Healthy Fats (nuts and oils): 2–3 small servings per day

Examples: Small handful of nuts, 1 tablespoon olive oil, or ¼ avocado

 

 

Easy Ways to Hit Your Goals

• Choose whole grains most of the time
• Add fruit to breakfast or snacks
• Make half your plate vegetables (include peas) also a raw salad daily
• Use beans or tofu as a main protein several times a week instead of animal protein or fish.  Avoid highly processed foods
• Include nuts or healthy oils in small portions daily

 

Wellness Reminder

Healthy eating isn’t about perfection—it’s about better choices, one meal at a time.

 

Disclaimer:

The health information shared through this ministry is intended to support wellness education and encourage healthy lifestyle choices. It is not a substitute for professional medical care. Individuals should consult their healthcare provider regarding personal medical conditions or concerns. This ministry does not assume responsibility for any outcomes resulting from the use of the information provided.