Avocado – nutritious, delicious, versatile and rich in beneficial fats for the body.
Brazil nuts – highest source of selenium. Eat 2-3 every day for your daily dose.
Cacao – one of the world’s best antioxidants. Eat dark chocolate early in the day.
Dates and dried fruit – use as nutritious sweeteners instead of white sugar.
Eggs – nutritious and versatile. Include daily for easily absorpable protein.
Flax and chia seeds – soak overnight in water/milk to add extra fibre to your breakfast.
Ginger – for improving digestion, pain, inflammation, nausea and travel sickness.
Herbs and spices – experiment to enhance digestion and food flavour. Use fresh or dried.
Iceberg lettuce and nori sheets – use as wraps instead of bread. Endless
combinations.
Juice – vegetables to alkalise the body. Alkaline body = no chronic disease.
Kale and leafy greens – at least one large handful every day. No excuses!
Lemon or apple cider vinegar – one tablespoon before food to enhance digestion.
Maca and other superfoods – most nutrient dense foods in the world per gram.
Nuts and seeds – each has different nutrients so eat a variety. Choose raw not roasted.
Oil – extra virgin, cold-pressed coconut, olive, flax, avocado and macadamia. Use daily.
Pineapple, papaya/pawpaw, kiwifruit and sprouts – highest in enzymes for digestion.
Quinoa and ancient grains e.g. millet, buckwheat and amaranth – better than wheat.
Raspberries and other berries – rich in antioxidants and vitamin C. Buy fresh or frozen.
Seaweed – highest source of iodine which is deficient in NZ soils. Use in cooking.
Tahini (sesame seed butter) and other nut/seed butters – homemade dips and dressings.
Unpasteurised and unhomogenised milk – raw milk more nutritious than processed milk.
Vegetables – aim for 80% of your plate. Get creative e.g. smoothies and snacks.
Water – 2+ litres every day. Herbal teas count. Flavour water with fruit.
eXercise and incidental movement – incorporate into daily life with little effort.
Yoghurt and fermented foods – probiotics improve digestion and bowel motions.
Zinc – oysters, red meat, seafood and pumpkin seeds. Supplement may be required.
Check out my Leaky Gut & Digestion ABC’s.
