It’s my birthday, but I am giving you a gift. Today, I’m sharing what I eat about 90% of the time. There are valid reasons for all these selections. It isn’t all about convenience or taste. I enjoy all the items shown in this post and took all these photos in my kitchen using our groceries. My goal is optimum health and high energy. I am 68, 5’5″ tall, and weighed 136 pounds this morning. My body fat is at 27% (25% BMI is average.)

In 2011, we stopped eating foods manufactured in factories. I know from experience that ultra-processed foods make us fat and unwell. After you make that change, fresh vegetables, seeds, raw nuts, some fruits, and minimal animal products will change your body and health.

I continue to eat some unsalted real butter, plain yogurt, goat cheese, wild-caught fish such as salmon, and sardines. I rarely (maybe four times a year) have beef, pork, or chicken, but I choose the highest quality available when I do. I also have a boiled egg on my salad almost daily. Boiled eggs are a low-calorie, nutrient-dense food. They’re an excellent source of high-quality protein and rich in B vitamins, zinc, calcium, and other essential nutrients and antioxidants like choline, lutein, and zeaxanthin.

Quantity is also a problem for most Americans. We don’t need three big meals every day anymore because, in most cases, we are not laboring in the fields all day and don’t even walk very much. Two small healthy meals a day are enough for most of us. I rarely eat anything after 3 pm.

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Bone broth contains collagen and many other minerals and nutrients that help improve the health of hair, skin, and nails. Read more about the benefits of bone broth here. I’ve been enjoying a cup of broth after a cup of coffee first thing in the morning for a few months. (This is not a sponsored post.)

Where do you get protein?

Green peas and other organic fruits and vegetables are always in my freezer. I buy only organic (because I prefer food that has not been sprayed with toxins) and read the label to ensure nothing is added. In the winter months, fresh organic produce in my area is tasteless because it has traveled many miles and was harvested too early. The frozen organic produce was picked at its peak and frozen immediately, so it has a better taste and more nutrients. Foods in the legume family are good sources of vegetarian protein, and peas are no exception: One cup contains 7.9 grams—about the same as a cup of milk. I still try to buy leafy organic greens even in the winter months. For example, two cups of raw spinach contain 2.1 grams of protein, and one cup of chopped broccoli contains 8.1 grams.

Dark leafy greens such as kale, spinach, Swish chard, and arugula are rich in antioxidants, high in vitamins A, C, E, and K, and many B vitamins, including folate. They are also a wondrous source of fiber, iron, magnesium, potassium, and calcium. Almost every meal starts with a bed of leafy greens. I only use good olive oil here and vinegar here or here as dressing, never those creamy bottled concoctions.

I add some or all of the items pictured below to the bed of greens.

Bell peppers are high in vitamins A and C, which can help boost your immune system and reduce the risk of disease. Cucumbers contain antioxidants that help protect cells from damage and reduce inflammation. Radishes are high in fiber, which can help keep you regular and nourish the gut microbiome. Olives are rich in iron, calcium, copper, and vitamin A, which support overall health. Iron helps transport oxygen, calcium helps maintain strong bones and teeth, copper is essential for healthy nerves and immune function, and vitamin A supports vision and immunity.

Hummus is a versatile ingredient and a good source of fiber, along with vitamins and minerals like manganese, copper, folate, and iron. Celery is an excellent source of dietary fiber, which can help with regular bowel movements. Cherry tomatoes are high in potassium, which can help lower blood pressure and reduce stress on the heart.

Citrus fruits and berries contain vitamin C and also boost collagen production. I look forward to red grapefruit season every fall and winter.

I sprinkle some nutritional yeast (more plant-based protein) on everything from salads to soup to yogurt parfaits. I have a cup of water with about a tablespoon of raw apple cider every afternoon. Apple cider vinegar (ACV) has several potential health benefits, including blood sugar regulation: ACV’s acetic acid can slow down the digestion of carbohydrates and reduce blood sugar spikes. Consuming ACV before bed can also help reduce fasting blood sugar levels and may help lower cholesterol levels when consumed daily. It contains natural probiotics, which can help boost the amount of healthy bacteria in your gut.

Nuts and seeds are good sources of protein, healthy fats, fiber, vitamins, and minerals. They also regulate body weight as their fats are not fully absorbed, and they regulate food intake. Nuts and seeds contain unsaturated fats and other nutrients that provide protective effects against heart disease and diabetes. I always look for raw and organic seeds and nuts.

Seeds and nuts provide minerals and fat and boost collagen in skin and hair. Pumpkin seeds, sunflower seeds, and flax seeds are pictured. Always grind flax seeds before use.

Hemp seeds have many health benefits. They help maintain blood pressure, improve heart and brain health, manage skin conditions and inflammation, improve gut health, and regulate the immune system.

When combined with a whole grain, lentils provide the same quality protein as meat! Lentils are a good source of protein. A ½ cup serving of cooked lentils provides about 12 grams of protein.

I eat smoked salmon and sardines because they contain Omega-3s, which reduce inflammation and promote blood flow to the skin and joints. Sardines are a good source of omega-3 fatty acids, which can help lower the risk of heart disease. A Harvard study found that eating one to two servings of sardines per week can reduce the risk of heart disease by more than one-third.
Sardines contain calcium, which helps keep bones strong and healthy, and nutrients essential for brain function. Eating them can improve memory and cognitive performance. It is well established that eating fish regularly helps protect against developing heart disease and heart attacks. The oils in fish are unique; they have omega-3s–fatty acids not found in other foods. The omega-3s in fish improve heart function and make other conditions contributing to heart disease less dangerous.

Beans are a nutritious food that offers many health benefits. A cup of cooked beans can provide up to half your recommended fiber intake. Fiber helps with digestion and keeps you feeling full. Beans are a great source of plant-based protein, which helps build and repair body tissue. They are a rich source of iron, which is necessary for producing hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Beans are a good source of folate, which helps with red blood cell production, and contain antioxidants that help strengthen the immune system.

Beans contain prebiotics, a type of fiber that feeds good gut bacteria. Good gut bacteria can improve digestive and overall health. They are also a good source of magnesium, which can help boost serotonin levels and reduce water retention. They are a rich source of phosphorus, high in protein and fiber but low in calories, which can help with weight loss.

Avocados are also a good source of monounsaturated fatty acids (MUFAs), healthy fats.

Sweet potatoes are high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. They’re also incredibly rich in beta carotene, converted to vitamin A to support good vision and your immune system.

After meals, I enjoy one small square of dark chocolate (1/8 of the bar).

Please check with your doctor before making changes. I am not an expert on nutrition (or anything else!), but I am happy to share what has helped me maintain a healthier body since 2011. This is not a sponsored post but is presented with love from your silver sister, who wants you to be happy and healthy as long as you live.