10 Essential Nutritious Steps to Vitality

For good mood and good health follow these simple nutritious steps for vitality!

The Mediterranean diet is a good start, however, choose a low glycemic index plan as well – (lots of low calorie green vegetables), smaller amount of starches is best.  Limit breads, potatoes, pastas, sweets for blood sugar control and to keep cholesterol levels (triglycerides) low. 

Each meal should have a protein, carbohydrate and fat.


1. Eat three meals a day plus one or two snacks for blood sugar regulation, energy and better focus. Don’t skip meals – especially breakfast in order to increase metabolism.

2. For anti-oxidant protection, include at least two servings of veggies at lunch (each 1/2 cup, soup counts.)

3. Include at least two servings of veggies at dinner – one should be leafy greens (lunch or dinner).

4. Include one serving of protein at each meal (amino acids to prevent muscle wasting and to feed your neurotransmitters for better moods). A serving is the size of the palm of your hand (2 – 3 oz.): plain yogurt, cheese, fish, tofu, tempeh, poultry, beef, lamb, seafood, eggs. Vary choices.

5. Every day include healthy fats for brain, nerves and heart health. At each meal choose one of the following:

2 or 3 tsp. of  olive oil, 5 – 7 olives, one or two tbsp. ground flax seeds, a handful of raw sunflower or pumpkin seeds, pat of butter, handful of nuts – raw almonds, walnuts, cashews, hazel nuts, brazil nuts, peanuts (or a tbsp. of their butters for example, peanut or almond butters)

6. Eat two or three servings of fruit per day. (Whole fruit is better than juice.) A serving is a small apple or 1/2 cup berries (each recommended every day), 1/2 banana or any other fruit.

7. Include starch at two meals:

1/2 – 2/3 cup brown rice, Yukon Gold or sweet potato, one or two slices whole grain or gluten free bread, cooked oatmeal, whole grain pasta, quinoa, buckwheat, whole grain waffle or pancake. Avoid white flour products such as oversized store bought muffins.

8. Cut out soda pop, the greatest cause of weight gain and diabetes. Avoid aspartame, other sugar substitutes and/or other chemicals in your foods such as hydrogenated fats. Read labels.

9. Drink six to eight glasses of water daily to prevent dehydration and for better clarity.

10. Healthy, energy snacks include: fruit and nuts or seeds, two squares of dark chocolate, four whole grain crackers and cheese. For more healthy snacks click HERE.

Wishing all a happy and healthy New Year!