Savoring the Benefits of a Diverse Diet with Melissa McAllister [EP 81]

Show Notes:

On this week’s episode, Melissa provides some very useful information on food diversity and why including an array of options in every meal is important to overall well being. Tune in to understand different foods and their roles, as well as why everyone should embrace a rainbow of options when it comes to their plate.

Key Points From This Episode:       

03:00 The Color List
09:52 Raw vs Cooked
16:15 Everyday Foods
23:20 Microbiome Mash

The Color List                  

Red foods have qualities that help prevent cancer and heart disease. Orange and yellow foods have qualities that help immunity and may help fight off certain cancers. Green foods, particularly leafy greens, have amazing qualities in many areas and should be part of a daily diet. Blue and purple foods help with cognitive function and brain health. White foods are deceiving, but are good for the immune system and balancing sodium in the body.        

Raw vs Cooked                   

There are certain foods that are more beneficial raw and others that are more beneficial cooked. Tomatoes, carrots, spinach, asparagus, and mushrooms are best cooked to draw out the vitamins and nutrients. Many of these foods can be hidden within your meals if there are certain ones that you’re not the biggest fan of. Try cooking them in ways that you haven’t tried before as well.     

Everyday Foods           

When it comes to meals, there are certain foods that should be included as much as possible. Leafy greens, berries, citrus fruits, salmon, eggs, avocados, nuts and seeds, and beans and legumes. Choose a variety of these options and mix them up to prevent food sensitivities. Choose whole grains over refined grains and lean meats as well. Use different herbs and spices to keep it interesting. 

Microbiome Mash           

Try purchasing thirty different varieties of vegetables, break them up into three piles of ten, and use a food processor to mix them up. Stick this in your freezer so you have access to a great group of options to choose from every day. This will feed your gut microbiome and help you thrive. It is better than any vitamin and pre or probiotic you could take. Whole foods are the best option for your health.  

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Thank you so much for listening to this episode! I’m honored and excited to be on this journey toward personal growth, a healthy lifestyle, and a greater more confident you. I’d love to hear from you. So please share this episode with anyone that you think needs to hear this message and remember to rate, review and subscribe wherever you listen to podcasts. My name is Melissa McAllister. And until next time, thank you for being your own health advocate. 



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