A good foundation for long-term health consists of a mix of fresh, minimally processed foods from all food groups.

Veg out
Aim for at least five servings daily consisting of a variety of fruits and vegetables. Start by adding one more vegetable or fruit to your current menu. When that feels comfortable, you can add more. Put celery or carrot sticks in your lunch bag. Add a handful of frozen blueberries or slices of banana to your morning cereal or yogurt. For convenience, prepare extra veggies for tomorrow's lunch while making tonight's dinner.

As close to nature as possible
Choose to eat foods that are as close to their natural state as possible. Many packaged products are highly processed and refined and contain hydrogenated fats, artificial sweeteners, preservatives and other additives - things your body doesn't need. Go for "real" foods including fresh fruit, salads, greens, steamed vegetables and whole grains. When convenience is a factor, read the labels and choose pre-packaged foods without unnecessary additives.

Stay hydrated
Water is critical to digestion and metabolism, so it's important to keep well hydrated. Your individual need for water will vary depending on exercise, climate and altitude, a high-fiber diet and consumption of caffeinated beverages and alcohol. Your daily fluid needs are best met by including plenty of whole fruits and vegetables or juices; teas; soups; caffeine-free, non-alcoholic, unsweetened beverages; and, of course, plain, clean water.

Tackling snacking
Giving in to a snack attack may be looked at as "failure" in some diet circles. But we think snacking is fun and enjoyable - as long as you do it the natural way. Fill your snack drawer with dried organic fruits, raw, organic nuts, snack packs and nut butters. Avoid hydrogenated fats (trans fats), which are prevalent in standard snack fare. Even cookies are a good snack choice when made with healthy ingredients like oatmeal, unbleached flours, and natural flavourings.

Go nuts!
Raw and organic nuts and seeds contain beneficial fatty acids, calcium, and protein. Studies have shown all varieties of nuts promote heart health and benefit blood sugar levels without increasing weight gain. Eat a handful of raw almonds along with an apple for a healthy snack. Sprinkle chopped walnuts into your hot cereal for added flavour and texture or top a salad with some ground flax seeds.

Fiber fill up
Be sure to eat plenty of fiber to promote a healthy intestinal tract, support healthy cholesterol levels, and maintain balanced blood sugar levels. Eating foods full of fiber - fruits, vegetables, whole grains, oatmeal, and beans - help you get the recommended daily amount of fiber and will also fill you up.

Maximize your minerals
Enjoy mineral-rich foods including green leafy vegetables such as kale, broccoli, and bok choy as well as nuts and seeds such as almonds, hazelnuts, and ground sesame seeds.

Abundant health,

Matthew Ballenden

Fresh Immune Booster Ideas for Winter