It's hard to know how to eat healthy because there is so much misinformation out there. There is hardly a food that someone doesn't think is unhealthy!
One of my guidelines for healthy eating is to look at what our ancestors have been eating for thousands of years. A couple of questions help me evaluate this and decide if I want to put something in my body.
First, I ask whether the ingredients can be found in nature or grown on a farm. Then, I ask whether the ingredients would have been found in my great-great-great-great-grandmother's kitchen. If so, I am more likely to feel good about eating it.
With this in mind, let's look at some foods that many people are afraid to eat because they think they are unhealthy or taste bad. You might be surprised that the following foods have many health benefits and actually taste good!
Red Meat
According to Dr. Chris Kresser, “despite what you’ve heard, red meat is an extremely healthy and nutrient-dense addition to your plate. It’s a great source of vitamin B12, vitamin D, Iron, Zinc, Magnesium, Copper, Cobalt, and more.”
There is nothing wrong with a good quality burger or steak. Just try to make sure the sides are also nutrient-dense options. For more information, check out his article Red Meat: The Food They Love to Hate or download his eBook The Truth About Red Meat.
Eggs
Eggs have gotten a bad reputation over the years. It makes me sad that so many people are afraid of cholesterol, because cholesterol in our diet is not the enemy! Studies have shown that eating eggs does not affect blood cholesterol in 75% of the population and only modestly increases LDL and HDL cholesterol in the rest of the population. These studies have found that eating eggs does not increase the risk of heart disease. To learn more about why your body actually needs cholesterol, check out my blog post Bacon & Eggs: Healthy or Not.
There are so many ways to eat eggs. You might think you do not like them because you have not found the right way to cook them. For example, one of my kids will only eat them boiled. Don't write them off until you have tried them scrambled, poached, fried, overeasy, and boiled. You can even play with how long you cook them. Some people like their eggs scrambled until they are dry or boiled until the yolk is fully set. Others prefer their scrambled eggs slightly moist and the boiled ones less set.
Quality Oils & Fats
Many patients are afraid to incorporate fats into their diet, believing that eating fat will make them fat. However, there are several essential fatty acids that our bodies cannot make on their own. If we don’t consume them, it may show up as inflammation, fatigue, poor memory function, heart issues, depression, dry skin, or other unpleasant symptoms. Eating fats is incredibly important, but eating the RIGHT fats is the key! For more on this, check out my blog post Are You Eating Enough Fat.
Organ Meats
According to Dr. Chris Kresser, “liver is the most nutrient-dense food on the planet. If you don’t like the taste of liver, one good trick is to put one chicken liver in each cube of an ice cube tray and freeze them. Then, when you’re making any meat dish, dice up one chicken liver and add it to the meat.” To learn more about the nutritional value of organ meat, check out a blog post by my sister, Joelle Kurczodyna, NTP. The Single Food That Had the Greatest Impact on My Health.
Fermented Foods
Fermentation preserves nutrients and breaks them down into easily digestible forms. The probiotics in fermented foods can have a positive effect on the immune system and cognitive functioning. They may also help with inflammation and digestive issues. For more on the benefits of fermented foods and some recipes, check out my blog Make & Eat Your Probiotics.
If you are interested in more about eating healthy, check out the blog 10 Foods That I Used to Think Were Healthy, But Don't Anymore.
Dr. Jamie, D.C.