In this era of ‘nutrition information overload’ it is often confusing to sort out fad from fact when it comes to the health of your liver, skin, joints, and just about every other part of your body. Food labels don’t always help.

“Gluten-free”, “low sodium” and “no sugar added” are examples of how easy it has become to get distracted by one ingredient. Ingredient lists of processed foods are often dominated by preservatives and flavor enhancers to the point that the amount of sodium or sugar they contain may be the least of your worries.

What is a health-minded person to do? It’s simple - eat more foods grown in nature and fewer foods that are made in factories. Although this is easier said than done, it is also easier done than you may think if you are mindful of the ingredients in the foods you eat. As a general rule, the more ingredients you can identify just by looking at your food, the healthier it will probably be. (A cucumber is much healthier than a chocolate bar.)

You can use the following list of suggestions to help you on your way to eating more “whole” foods:

• Shop the Periphery (of a supermarket): Many vegetables, meats, fruits and dairy line the grocery store perimeter. Avoid dairy products containing high-fructose corn syrup.
• Go Whole Look for the whole-wheat or whole-grain breads as these usually have more fiber, protein and vitamins and minerals than “white” breads.
• Munchies from the Earth Snack on fruits, veggies, seeds and unsalted nuts. Nuts are filled with Omega-3s and 6s, but make sure you check serving sizes because nuts are high in calories.
• Keep It Real Avoid “diet” sodas and beverages. As an occasional treat, enjoy the sugar version, but don’t make it a habit.
• Eat Every Color Every Day Each fruit and vegetable is loaded with antioxidants and phytonutrients, which lie within their vibrant colors.
• Try Greek yogurts. Many have twice as much protein and not as much added sugar as their non-Greek counterparts.
• Use spices to add flavor instead of the usual salt.
• Water, Water, Water Water is key when it comes to your body’s health and regulation of systems.

Keep Your Friends Close, and These Foods Far Away:

• Fast food
• High-fructose corn syrup and artificial sweeteners
• Soda
• Pre-packaged cookies, chips and candy
• Refined grains

Modifying intake of processed foods is the best thing you can do for your nutrition and health.

Add whole grains to your diet. Quinoa is popular as a healthy “ancient grain,” although technically it is a relative of leafy green vegetables like spinach and Swiss chard and harvested for its seeds, which have a nutty flavor. Use quinoa like rice or couscous in salads or as a side dish. It’s rich in plant protein and other valuable nutrients, and is readily available at supermarkets.

Amanda’s Quinoa Salad
Ingredients
1 ½ cups quinoa (uncooked)
1 teaspoon Dijon mustard
½ cup olive oil
1 lemon juiced - can add or reduce to taste
freshly ground black pepper
pinch of kosher salt (optional)
2 vine ripe tomatoes diced small
½ cup sunflower seeds lightly toasted
1 small red onion, finely chopped
1 avocado cut into pieces
1 small cucumber chopped
2 green onions, thinly sliced (white and green parts)
2 tablespoons fresh basil leaves minced
3-5oz crumbled feta cheese

Directions

Put 3 cups of water with 1 ½ cups of quinoa into a saucepan together. Bring to a boil and cover with a tight fitting lid. Turn the heat down to medium/low and simmer for 15 minutes. Remove quinoa from heat and allow to sit 3-5 minutes with the lid on. (Make sure all the water is absorbed.) Fluff quinoa gently with a fork and let cool.

Whisk together the Dijon mustard, olive oil, and lemon juice in a large serving bowl. Season with salt (optional) and pepper to taste. Add the cooled quinoa, tomatoes, sunflower seeds, red onion, cucumber, green onions, basil, and feta cheese. Toss together and season to taste. Serves 12.