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Melanie is regularly posting new and tasty recipes with the healthiest foods on earth. Check back often for ideas on making yummy meals and delightful treats that have health benefits.


Going to the grocery store or farmer’s market and not sure what to buy to achieve your best health or how to purchase good, quality food on a budget? Melanie’s food buying guide for healthy meals and snacks is here to help!

The Key to Good Health – Nutrient Dense Food

We all get so hyped up about calories and macronutrients (protein, fat, carbs), but we don’t often pay enough attention to the micronutrients (vitamins, minerals, antioxidants).  The micros are what we should actually pay the most attention to.  Vitamins and minerals are needed by our body for good health, that’s why there are RDAs or RDIs (recommended daily intake) for vitamins and minerals.  While the amounts may be arguable by some, it is KNOWN that we have to have sufficient amounts of vitamins and minerals to maintain our health.  You could be meeting your calories and fat and carbs with snack cakes and eating cheap, convenience store meat jerky for your protein, but you will be missing a lot of vitamins and minerals with that kind of diet.  Poor health will follow.

No, you don’t really have to count milligrams and micrograms and so on, but you do need to eat a diversity of nutrient dense food daily to ensure you get plenty of vitamins and minerals.  You’ll get antioxidants as well, which have a positive impact on our health, they are just harder to quantify how much we need.

I teach a class at the local university about eating the healthiest foods out there, and I also teach people about which foods may be better (or worse) for certain health conditions.  In every single health condition that I discuss, there are related vitamin and mineral deficiencies.  Yes, to be clear, insufficient vitamin and mineral intake from food can lead to poor health and disease.  Notice that I said ‘from food’.  Taking a multivitamin typically doesn’t cut it, and, in some cases, the multi might cause more harm than good.  Many multis that you can buy at your local discount store, drugstore, or grocery store contain chemicals and synthetic versions of vitamins and minerals (not the versions that occur naturally in food).  One popular national brand of multivitamin contains various potential harmful food dyes, hydrogenated oil, and polyethylene glycol (a synthetic resin used in solvents and waxes).

So, rather than worrying about counting anything or focusing on the food you have to eliminate from your diet, instead consider the foods that should be the main part of your regular diet in order to have better health.  These foods include organic vegetables and fruits in their natural state, pastured/grass-fed meats (beef, lamb, bison, turkey, chicken), grass-fed and organic full-fat dairy (butter, hard cheeses, heavy cream, sour cream), omega-3 rich fatty fish (salmon, sardines), cod liver oil, nuts and seeds, coconut (unrefined forms), olives/olive oil, pastured eggs, bone broth, and natural probiotic foods (sauerkraut, kimchi, certain yogurts and kefirs).

Specifically, some of the most nutrient dense foods are grass-fed beef liver, grass-fed beef, grass-fed butter, spinach, collard greens, turnip greens, Swiss chard, pastured eggs, and avocados.  *Be sure to search my website for recipes for the listed foods.

If you aren’t already, start enjoying these nutrient dense foods today!

By the way…  What’s in the picture?  This is a picture of one of my lunches this week.  While it might look like steak salad, it is grass-fed beef liver plus mustard greens plus sauerkraut plus some seasoning and olive oil.


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