The Nutrition Essentials

Foodsmart’s Nutrition Essentials are the foundation — the North Star — of healthy eating. They’re based on the idea that our bodies do better with real, wholesome, nutrient-dense foods rather than processed foods that typically include a long list of ingredients. Think of the juicy berries, fruits, and high-protein nuts that our ancestors picked when they lived off the lands. These days we have the science to prove why they’re good for us! It’s raw principles like these that guide the personalized recommendations we offer.

Here are the six nutrition tenets that we believe every body can benefit from:

1. Eat plenty of fruits and vegetables.

Fruits and vegetables are packed with nutrients, and may help reduce the risk of cardiovascular disease, diabetes and certain cancers.

2. Eat carbs with lower glycemic load.

Choose foods with a lower glycemic load. Refined carbohydrates have a high glycemic load that spikes blood sugar levels, while complex carbohydrates provide more sustainable energy.

3. Focus on healthy fats.

Focus on healthy unsaturated fats such as omega-3 fatty acids, and limit saturated fats to no more than six percent of recommended daily calories.

4. Enjoy lean proteins (and limit red and processed meats).

Avoid processed meats and limit red meat; their consumption may increase the risk of certain cancers. Instead, enjoy lean protein sources such as beans, seafood and poultry.

5. Stay hydrated.

Staying hydrated is important for overall health and especially digestion. Optimal hydration depends on your gender, weight as well as exercise regimen; aim for at least 8-12 cups (64—96 fluid ounces) of water daily and try eating water-rich foods such as fruits and vegetables.

6. Limit sodium and flavor with spices.

Keep daily sodium intake under 2,300 mg, as sodium is linked to hypertension. Instead of salt, add flavor with herbs and spices, which are packed with antioxidants and flavonoids that might help reduce the risk of certain cancers and heart disease.

Don’t worry, you don’t need to remember them all! We take the hard work out of healthy eating for you. Zipongo’s tools and personalized recipes will make sure your plate is piled high with goodness.

Healthful and happy eating!

The Foodsmart Team

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