Aim for at least five servings of colorful fruits and vegetables daily. One serving works out to one medium-sized fruit or vegetable. It can also be measured as half of a cup. Choose monounsaturated and polyunsaturated fats from fish, nuts, and olive oil instead of saturated fats found in animal products. Aim for gluten-free whole grains like wild rice, buckwheat, or oats. To increase your intake of omega-3s, add one to two tablespoons of ground flaxseed to your breakfast. Eat three to four ounces of fatty fish like salmon, mackerel, halibut, or tuna at least two times a week, or eat three ounces of walnuts a day.
It’s crucial to keep your blood sugar levels stable by eating foods that are more slowly absorbed into the bloodstream. These are foods that are high in fiber and plant-based proteins. Lentils are an excellent source as are black beans and chia seeds. Opt for lean proteins like bison, tempeh, or skinless white meat poultry.
If you’re curious about how to build your plate for meals: half of your plate should be vegetables.
Pro tip: Put your veggies on your plate first, a quarter of your plate should be starches which include potatoes, peas, and corn and the other quarter should be lean protein.
Stay tuned for part two and comment below if you’re experiencing nerve pain.