Mailbag: Your Green Light Guide to Healthy Eating
By
Dr. Scott Olson, ND
Posted December 3, 2024
“As everyone is so quick to inform us what not to eat, would you kindly inform us of what we can eat? It seems like everything has been condemned at this point.”
—Hungry
Hi Hungry,
I understand why you’re frustrated. With all the warnings, it can feel like EVERY food in the grocery store is off-limits.
But don’t worry. There are still plenty of delicious and nutritious foods you can enjoy. Let’s shed some light on what you CAN eat without guilt, by looking at a perfect pair…
First up are non-starchy vegetables, which are nutrition superstars.
Load up your plate with…
- leafy greens such as spinach and kale,
- cruciferous veggies like broccoli and cauliflower,
- and colorful options like bell peppers and tomatoes.
These low-calorie powerhouse foods are packed with vitamins, minerals, and fiber that feed your cells and keep your gut bugs happy (and we know how vital those little fellas are for our overall health).
The second half of this pair is energy-packed proteins.
Pick out a quality protein to add to your plate, such as…
- wild-caught fish like salmon (loaded with heart-healthy omega-3s),
- pasture-raised eggs (provides a bonus of brain-boosting choline),
- and fiber-rich legumes like lentils and chickpeas.
These foods don’t come in colorful packages, but instead are minimally processed and align with what your body needs to be healthy and function at the top of its game.
Aim to fill about 80 percent of your plate with this dynamic duo, and you’ll have a healthy foundation on which build.
Eating well doesn’t have to be complicated. Focus on lightly processed, whole, nutrient-dense foods to give your body the tools to thrive.
And the best part? You can still occasionally indulge in “off-limit” treats.
P.S. Eat more of these seven healing foods to SUPERCHARGE your diet.
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
Mental Health Linked to 30% FASTER Aging [6-Step FIX]
Your mind and body are more connected than you might realize—and a groundbreaking new study proves just how profound that connection really is. In fact, it’s this mind-body link that helps explain why battling depression can put you on the fast track to physical decline. Depression is the most common mental health condition worldwide. We’ve...
The Air You Breathe Is Silently Stealing Your Memory
You already know that air pollution damages your lungs. Chances are you’ve heard it can also harm your heart. And I bet you won’t be surprised when I tell you it claims millions of lives annually. But now, alarming new research suggests polluted air might also damage your brain. This study found that long-term exposure...
Get Intermittent Fasting Benefits Without Going Hungry
Intermittent fasting, which involves cycling between eating and fasting periods, is effective. There’s plenty of evidence for that. It’s not just weight loss, either. Intermittent fasting has significant benefits for metabolic health. However, many people find fasting difficult to stick to—and others can’t do it at all due to medical issues—so they miss out on...
Just Diagnosed with Hypertension? —6 Things to Do Next
You’ve been diagnosed with high blood pressure—now what? First, take a breath. You’re not alone—over 30 percent of adults worldwide have hypertension. That makes it one of the most common health issues… and a top cause of preventable deaths. The good news is that, unlike some conditions that can leave you feeling helpless, high blood...
Brain Games Are USELESS—Do These 5 Things Instead
I’ve seen a lot of lists lately claiming to have the secrets that keep your brain from turning into mush as you age. They typically advise activities such as doing crosswords, learning Spanish, or taking up the accordion. Challenging your mind with new learning experiences is definitely a great way to keep your brain engaged...
This $5 Fix REVERSES Cellular Aging in Just 6 Months
You take your vitamins, eat your vegetables, and feel healthy—so your nutrition is covered… right? Well, new research suggests that even health-conscious older adults may be missing crucial nutrients that keep their cells functioning like those of younger people. The trouble is that as we age, our bodies become less efficient at absorbing nutrients from...
Mailbag: Doctors Get Bone Health WRONG—Here's What Really Works
“Thank you so much for answering this. With millions of women who are seniors over 70 facing a diagnosis of osteoporosis, this is my question. What can we do naturally to help improve our bone density, especially in the spine lumber 1 and 2? Also, how do we help improve bone density in the femur...
Critical Brain Nutrient Missing In 9 Out of 10 American Diets
You’ve probably heard plenty about brain-boosting omega-3s, antioxidants, and B vitamins. But there’s another nutrient that’s just as critical for your cognitive health. However, it’s been flying under the radar… until now. Mounting evidence suggests this overlooked compound could be key to protecting your brain and enhancing memory. It may even reduce your risk of...
"Miracle Berry" Supercharges Your Microbiome
Happy Father’s Day to all the dads and granddads who’ve shared their wisdom, strength, and love through the years. Thank you for teaching us that the best medicine is laughter, love, and a father’s caring heart. Want to upgrade your health but don’t want complicated diets or expensive supplements? Science just revealed a delicious way...
This "Healthy" Sweetener is Sabotaging Your Weight Loss
Everyone knows that a balanced diet and regular exercise are crucial for maintaining a healthy weight. But what if the “diet” products you’re using to cut calories make you hungrier, so you eat more? Well, a shocking new study suggests that a popular artificial sweetener is secretly sabotaging your weight loss efforts. Let’s dig into...