Boost Your Health with a Balanced Diet

To protect your health, fight inflammation, balance weight, improve mood and energy, research shows that a diet of healthy fats, lean protein, and lots of plant foods is the way to go. Read on for detailed tips of what to include in your diet to get your hormones under control.

1. Eat More Healthy Fats
   Dietary fat is used across the body. Inside the body, fats are called lipids. These play a role in our immune system, brain health, hormone production, memory, and healthy hair, eyes, and skin. Aim for omega 3s!
   • Have Seafood Twice Each Week. Great options: Salmon, trout, tuna, mackerel, and sardines. These are high in omega-3 fatty acids.
   • Snack On Nuts & Seeds. Top picks: hemp seeds, almonds, walnuts, cashews, flaxseeds, and chia.
   • Give Avocado A Try! Eat 1/4 or 1/2 an avocado each day. Cook with avocado oil. Rich in vitamin E, it’s also great for hair and skin.
   • A supplement can also be helpful. Your nutritionist can help find one that fits your needs.
2. Lean And Light Proteins Are The Way To Go!
   Protein at meals helps regulate blood sugar and helps you feel satisfied at meals. Avoid high fat protein foods like beef and pork. Items like bacon, sausage, hot dogs, and salami are high in fat, salt, and preservatives. Be mindful with these, along with deli meats. Check the labels on plant-based products! They may not be as healthy as you think.
   • Lean Proteins: Chicken, turkey, fish, seafood, eggs, soy and tofu, beans, peas & legumes.
   • Certain low-fat and low-salt plant-based meat substitutes, yogurt and cheese are great options.
3. Eat more Plants, Every Day
   Plants contain an abundance of vitamins, minerals, fiber, and anti-inflammatory nutrients that can’t be found in any other foods. Plant foods include fruits, vegetables, grains, nuts, seeds, and beans. For your health, aim for:
   • At Least 3-5 Cups Of Colorful Vegetables Each Day. Aim for 1 cup of dark green vegetables, and 1 cup of orange or red vegetables each day.
   • About 1-2 Cups Of Fruits Each Day. Berries, melons, citrus, and mango are some examples of fruits that are easier on blood sugar and hormones. Leaving the skin on fruits like apples, pears, and peaches adds to their blood-sugar-balancing benefits. Bananas, avocados and tomatoes are excellent for the mineral potassium, which helps with blood pressure and preventing muscle cramps.
   • Eat at least 5-7 servings of Tofu/soy, Beans or Legumes weekly. One cup counts as a serving.
4. Avoid refined and low-fiber starches. Go for SLOW carb (not Low Carb) by eating more Whole Grains. Try corn, whole wheat and dark rye breads, old fashioned oatmeal, brown rice, barley, bulgur, farro, and quinoa. Swap white rice for squash, plantains or yams!

It may seem difficult at first to change with the way you are eating, but with some help and a little patience, it can be easier than you think. If needed, a dietitian can help you figure it out!