{"id":901,"date":"2026-04-05T05:48:32","date_gmt":"2026-04-05T15:48:32","guid":{"rendered":"https:\/\/health.design-vitamin.com\/?p=901"},"modified":"2026-04-05T12:02:29","modified_gmt":"2026-04-05T22:02:29","slug":"yes-eat-these-in-abundance","status":"publish","type":"post","link":"https:\/\/health.design-vitamin.com\/?p=901","title":{"rendered":"Yes! Eat these in Abundance"},"content":{"rendered":"\n
Enjoy a wide range of whole, unrefined plants. You can eat when you\u2019re hungry and eat until you\u2019re full. Strive for diversity in your meals, and include fiber-rich foods that capture all the colors of the nutrition rainbow. Some items on the list may be inaccessible where you live due to climate or cultural relevance. <\/p>\n\n\n\n
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Whole Grains & Ancient Grains<\/strong> – amaranth, barley, brown rice, bulgur, farro, millet, quinoa, sorghum, steel cut and rolled oats, teff, wheat berries, whole wheat, wild rice<\/li>\n\n\n\n
Legumes<\/strong> (dried or canned with minimal salt) – adzuki beans, black beans, black-eyed peas, chickpeas, fava beans, green beans, kidney beans, lentils, lima beans, mung beans, peas, pinto beans, soybeans<\/li>\n\n\n\n
Greens<\/strong> (fresh or frozen) – arugula, bok choy, chards, cilantro, collards, kale, lettuces, parsley, spinach<\/li>\n\n\n\n
Minimally Processed Whole Soy Products (eat in moderation) <\/strong>– edamame, miso, tempeh, tofu. Recommendation is 2-3 servings per day. <\/li>\n\n\n\n
Beverages (drink in moderation) <\/strong>– decaffeinated coffee, green tea, herbal teas, unsweetened plant-based milk substitutes<\/li>\n<\/ul>\n\n\n\n
Occasionally. Eat these sparingly.<\/strong><\/h2>\n\n\n\n
Many of these foods are healthy. For example, nuts, seeds, and avocados have many valuable, health-promoting nutrients. But these foods are also very calorie-dense because of their naturally high-fat content. It is also easy to eat these foods excessively without realizing it. Enjoy them in moderation.<\/p>\n\n\n\n
Dried Fruit <\/strong>– organic and without added sugars or oils<\/li>\n\n\n\n
Added Sweeteners <\/strong>– maple syrup, date syrup, molasses<\/li>\n\n\n\n
Beverages <\/strong>– caffeinated coffee and high-caffeine tea (without added sugar)<\/li>\n<\/ul>\n\n\n\n
Avoid these foods.<\/strong><\/h3>\n\n\n\n
The standard American diet (SAD), or the Western diet, is heavy on meat, dairy, and refined and ultra-processed foods. It is very high in added sugar, sodium, and cholesterol and deficient in health-promoting nutrients, fiber, and phytonutrients. Consequently, we face epidemics of obesity, heart disease, cancers, diabetes, and other lifestyle-related diseases; staggering health care costs; and lower quality of life.<\/p>\n\n\n\n
Processed Plant Fragments <\/strong>– (these oftentimes include vegan replacement foods)<\/li>\n\n\n\n
Added Fats <\/strong>– margarine, oils (including olive and coconut). Even the finest olive oils are 100% fat, meaning calorically-dense and nutrient-poor. Oil injures the endothelium, the innermost lining of the artery, and that injury is the gateway to vascular disease. Especially for those with known heart disease, adding even a little oil can negatively impact heart health.<\/li>\n\n\n\n
Refined Sugar <\/strong>– barley malt, beet sugar, brown sugar, cane juice crystals, confectioners\u2019 sugar (powdered sugar), corn syrup, fructose, white sugar<\/li>\n\n\n\n
Refined Grains <\/strong>– white flour (including in pastas, bread, snack foods), white rice<\/li>\n\n\n\n
Protein Isolates <\/strong>– isolated soy protein or soy protein isolate, pea protein isolate<\/li>\n\n\n\n
Ultra-Processed Foods <\/strong>(Foods with additives, artificial colors, stabilizers) <\/strong>– These are often packaged and drastically modified from their original state (think Twinkies, Oreos, potato chips, and other \u201cjunk foods\u201d).<\/li>\n\n\n\n
Beverages <\/strong>– soda, fruit juice (even 100% pure fruit juice), sports drinks, energy drinks, alcohol<\/li>\n<\/ul>\n\n\n\nGo for Green, use caution with Orange, and stay away from Red.<\/strong> By Center for Nutrition Studies<\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"
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