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Eat Foods With The Biggest Health Payback

rsz_keeping_trackHow can I motivate you to eat the foods your body really needs  – the kind your body celebrates every time you eat them!  In kindergarten most kids learn to count to 100.  I want you to go back to kindergarten days and back to basics.  I don’t need you to count to 100, but I do need you to count to 10.  Here is what I want you to start counting:


Start counting how many fruits and vegetables you eat.  Your goal is to get at least 7 to 10 servings daily.  Have fun with this!  One serving can be any of the following:  one medium size fruit or vegetable, ½ cup of any fruit or vegetable, 1 cup of salad or dark leafy greens, ½ cup of 100% fruit or vegetable juice (limit juice to 1 cup daily).  With these serving sizes, it’s easy to get multiple servings at one meal – instead of a small salad, have a large one (just go easy on the dressing).  Remember, your body adores fruits and vegetables.  Give your body what its asking for! 


Regular bean eaters are definitely healthier.  I need you to be one.  Can you count to four?  That’s how many times a week I want you to make room in your eating plan for beans.  A serving size is about ¾ cup (175 mL).  It can be any type of beans – black beans, kidney beans, soybeans, chickpeas, or lentils.  Have a bean salad, maybe a bowl of chili, snack on some edamame or enjoy some hummus.  Just make sure that at least four times a week you say hello to beans.  That is how you serve your body well.


Here’s an easy one.  Enjoy fatty fish, like salmon, rainbow trout or sardines twice a week?  Just a “deck of cards” serving size is enough.  All the cells in your body will be jumping up and down with glee.  It’s party time!  You want a party in your body!


I know you can count to one.  You just did.  Once a day, every day, I want you to consume a small handful of nuts, at least one serving of berries and at least one serving of dark leafy greens, like spinach or kale.  I know you might think I’m asking a lot.  Just remember that I ask, because I care and I love you.  You can’t argue with love!  Go eat your spinach!!! 

Final Words Of Encouragement

I realize that I have not covered off all of the food groups in this counting exercise.  I’m going to assume that you have a fairly balanced diet – one that also includes foods like milk (or milk alternatives) and 100% whole grains.  The foods I have chosen for you to count are the ones I find most neglected and the ones that also give a huge health payback.  So, what are you waiting for?  Start planning your weekly menu.  Start counting and keeping track.  Start feeling better than you’ve ever felt before!!! 

Lessons Learned:

Keeping track of what you eat helps you stay on track.  Eat 7 to 10 servings of fruits and vegetables daily.  Put beans on your menu at least 4 times a week.  Enjoy higher fat fish, like salmon or rainbow trout, twice a week.  Every day have a small handful of nuts, some berries and some dark leafy greens.  This is how you love your body and yourself!

P.S.  By the way, if you also want to leave room for a wee bit of dark chocolate each day, I’m totally good with that!  After all, I do.


2 Responses to "Eat Foods With The Biggest Health Payback"

  1. Reply Patti Pokorchak Posted on April 20, 2013 at 10:16 pm | Permalink

    Yeah, you didn’t exclude the chocolate!

    This counting system makes it so much easier to track. I didn’t know beans was that high up your list 4x a week. OK, will have more in my diet. Thanks!

    • Reply Liz Pearson Posted on April 23, 2013 at 1:27 am | Permalink

      You are welcome! Good luck with your counting and your beans!!!

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