1. Eat clams, oysters, beef and chicken liver, beef, and lamb regularly throughout the week. These are the highest food sources of highly absorbable heme iron. (Note that non-heme iron found in plant foods is poorly absorbed compared to heme iron, which is found exclusively in animal foods.) Plan your meals in advance each week to ensure that … [Read more...]

What is starch? Starch is how plants store excess energy. In dietary terms, it’s a long chain of sugars that takes time for our bodies to digest. There are two kinds of starch: Amylopectin and Amylose. Amylopectin is easier to digest (although ability varies from person to person) and amylose is difficult to digest for everyone and therefore … [Read more...]

Your health conditions and lifestyle determine how much of each macronutrient you should consume. Your healthcare practitioner will indicate the appropriate ratios for you to follow. To make sure you are following these recommendations, you may wish to use a calorie counting app or computer program, such as … [Read more...]

The following nutrients are essential for optimal health and can sometimes be hard to obtain within your diet. This list describes basic supplementation guidelines that work well for mostpeople. *Please check with your healthcare provider to ensure these recommendations are appropriate for your individual needs.   Vitamin A … [Read more...]

Copper recommended daily intake and safe upper limits POPULATION AMOUNT (mcg) Infants (0–6 months) 200 Children (6 months–14 years old) 220–890, depending on age Adolescents (14–18 years old) 890 Adults 900 Pregnant women 1,000 Breastfeeding women 1,300 Upper limit: Currently set at 10 mg/day, but data from carefully … [Read more...]

Vitamin D can be obtained from three sources: Food Ultraviolet light (sun and UV lamps) Supplements Since each person’s vitamin D is affected differently by sunlight, nutrient absorption from food and supplements, and mobilized body stores, there is no one-size-fits-all guideline. Food Sources of Vitamin D Food (3.5 oz. unless … [Read more...]

    Carbohydrate Content of Select Fruits   Fruit Measure Carbohydrate (grams) Banana   1 medium   27   Pear 1 fruit, medium 27 Pomegranate 1/2 fruit (4-inch piece) 27 Mango 1 cup, pieces 25 Apple 1 fruit (3-inch piece) 25 Pineapple 1 cup, … [Read more...]

If you are an athlete following a Paleo diet, there are several additional dietary factors that you need to keep in mind to stay healthy and perform well in your chosen sport. Use the guidelines listed below to help you get started on an appropriate diet, and make changes as needed based on your personal health and performance … [Read more...]