What to Eat
Dr. Steve Windley - December 23, 2015
A healthy diet is critical to improving energy, managing weight, and feeling your best.  Unfortunately, our diets have gotten terribly off track in terms of nutrition and our health is paying the price. This Information is designed to provide you with the specific information on what foods to eat to better your health. 
Eat a variety of vegetables in a variety of colors each day. Broccoli, cauliflower, and Brussels sprouts are excellent for cancer prevention. Eat some raw, but cooking them is fine as well. Roasting with spices or olive oil is a great way to bring out the flavor of vegetables without cooking away the nutrients. White potatoes and corn are very high in sugar and do not offer much nutritional benefit.  You can eat potatoes and corn on occasion, but keep your intake limited as they provide extra calories that can lead to weight gain and sugar issues. Vegetables are the foundation of good health – get at least 3 to 4 servings of veggies a day!
Fruits provide many vitamins and nutrients for optimal health. They also help provide the sweetness that we crave. Berries are particularly good for providing nutrients for the brain. Again, choose a variety of colors. I do not recommend a lot of fruit juices as these consist mainly of the leftover sugar from the fruit, providing little nutritional benefit. Two to three ounces of organic cherry juice is fine to help joint aches.  
Choose meat that is hormone and antibiotic free. Ideally, beef should be grass fed throughout the life of the cow. Grass-fed beef is higher in the healthy fats the body needs. Many local farmers are now offering grass fed beef. Chicken should also be hormone and antibiotic free. Free-range eggs are best as they come from chickens that eat a more natural diet. Fish is recommended, but should be wild caught, raised without antibiotics. Do not eat fish high on the food chain such as shark, marlin, or swordfish as they tend to contain higher traces of mercury and other toxins. Sardines packed in olive oil are a very cost effective, nutritious protein source.
Generally, I do not recommend much dairy as many people do not digest it well. If you do eat dairy products, they must be organic. Milk does not need to be low fat. Yogurt should NOT contain high fructose corn syrup. Butter IS OK, but should be organic and/or come from grass-fed cows—Kerrygold is a good brand. Organic cheese is difficult to find. Keep cheese intake limited. Ideally, cheese should come from hormone and antibiotic free dairy products.  
Contrary to what we have been taught, we do not have to have grains. Our current diabetes epidemic is a product of our poor diets and grains contribute to this by giving us empty calories, high fructose corn syrup, and by irritating the digestive tract. If you do eat grains, I strongly encourage you to try gluten-free options. Spend your money on fruits, veggies, healthy proteins, and nuts.  
Nuts are a great snack option as they provide healthy fats, extra minerals, without a lot of sugar.  Choose a variety that includes walnuts. I suggest limiting or avoiding peanuts as they do not have as much nutritional value and tend to aggravate allergies.
Health Fats
Healthy fats are essential. The brain, nerves, skin, heart, and much of the rest of the body need healthy fats for optimal function. Good fats include coconut oil, olive oil, walnuts, wild caught fish, and avocadoes. If you are not eating avocadoes, you need to start, as they are a super nutrient food. Healthy protein choices such as grass-fed beef also provide healthy fats. Margarine, Crisco and other vegetable oils are unhealthy and should be avoided.  For cooking, coconut oil is a great choice as it is not destroyed by high heat.