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Nutrition Gainz: Zoe’s Overall Healthy Eating and Nutritious Lifestyle Tips and Tricks

Zoe Schilling, Pharm D.

7/9/2022




My goal in this blog post is to help provide you with some simple tips that you can incorporate into your daily lifestyle. At the end of the day you should eat a diet that is sustainable for you that nourishes your body and improves your overall health. Work with your nutrition coach or dietician to find a diet best suited for your unique goals.




Nutrition Gainz Advice:


1. Come back to nature. Choose the least processed foods for the majority of your diet. 80% should consist of nourishing fruits, veggies, whole grains, and high fiber carbohydrates. A general rule, if it was made in a factory then it probably isn’t very good for you. Refined sugars and carbs spike your blood sugar and are easily metabolized and stored as body fat.


2. Eat the rainbow. By eating many different colors of fruits and vegetables with each meal. Choose a wide variety of colors to get your recommended intake of micronutrients. The majority of your vitamins and minerals come from colorful food options.


Red: Help Fight Cancer, Reduce the Risk of Diabetes and Heart Disease, Improve Skin Quality, and More

  • Tomatoes

  • Strawberries

  • Raspberries

  • Apples

  • Red peppers

  • Cranberries

  • Kidney beans

  • Cherries

  • Grapes

  • Red onions

  • Pomegranate

  • Beets

Orange and Yellow: Improve Immune Function, Reduce the Risk of Heart Disease, Promote Eye Health, and More

  • Oranges

  • Lemons

  • Mangoes

  • Papayas

  • Carrots

  • Sweet potatoes

  • Winter squash (butternut, kabocha, delicata, acorn)

  • Yellow summer squash

  • Corn

  • Cantaloupe

  • Orange and yellow peppers

  • Pineapple

  • Peaches

  • Bananas

Green: Boost the Immune System, Help Detoxify the Body, Restore Energy and Vitality, and More

  • Broccoli

  • Kale

  • Romaine lettuce

  • Collard greens

  • Brussels sprouts

  • Asparagus

  • Spinach

  • Green beans

  • Peas

  • Zucchini

  • Kiwi fruit

  • Avocado

  • Green apples

  • Edamame

Blue and Purple: Reduce the Risk of Cancer and Heart Disease, Support Cognition, Decrease Inflammation, and Improve Skin Health

  • Blueberries

  • Blackberries

  • Red (purple) grapes

  • Red (purple) cabbage

  • Plums

  • Prunes

  • Eggplant

  • Purple potatoes and sweet potatoes

White and Brown: Protect Against Certain Cancers, Keep Bones Strong, and Are a Heart-Healthy Choice

  • Cauliflower

  • Garlic

  • Onions

  • Mushrooms

  • Potatoes

  • Parsnips


3. Choose healthy fats. Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health. Don’t shy away from healthy fat options such as olive oil, nuts, natural nut butters, seeds, avocado, fish, flaxseed and flaxseed oil. These fats can help to lower the risk of heart disease and stroke. In addition, healthy fats how been shown to lower bad LDL cholesterol levels, while increasing good HDL.


4. Eat protein with every meal. Protein has a satiating (hunger-satisfying) effect and also helps to build muscle, which boosts overall metabolism. By eating foods that are not immediately metabolized like carbohydrates, you can avoid spiking your blood sugar. This is why Zoe recommends to eat protein with carb-heavy meals.


5. Eat more fiber. Fiber is a non-digestible carbohydrate that your body cannot break down, so it passes through the body without counting towards calories. Fiber produces several positive impacts in your digestive tract and adds “bulk” to your food which produces satiation and keeps you feeling full longer. Some common healthy sources of fiber include whole grains, nuts and seeds, as well as fruits and vegetables.


6. Don’t skip breakfast. Eating within 30 minutes of waking up boosts your metabolism and provides the energy your body needs for the day ahead. People also tend to not over-compensate at other meals later in the day. In the morning is when you need to calories the most to fuel your body and you can burn those calories throughout the day versus eating late at night to just sit around or go to bed.


7. Stay hydrated. Drinking enough water each day is crucial for many reasons such as body temperature regulation, keeping joints lubricated, preventing infections, and keeping organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood. Drinking more water can also help weight loss by decreasing appetite. Your brain doesn’t differentiate between hunger and thirst. You may think you’re hungry, but in actuality you might be thirsty. Try the “water-test.” Most people should aim to drink at least eight 8-ounce glasses of which equals about 2 liters, or half a gallon of water every day.