healthy

RECOMMENDATIONS FOR HEALTHY EATING

What To Avoid

Fats and Oils

• hydrogenated and partially hydrogenated oils
  
  • hardened oils
  • margarine
  
  
• cottonseed oil
  
  
• canola oil
  
  
• soybean oil
  
  
• refined processed oils
  
  
• saturated fats
  
  • shortening
  • palm kernel oil

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RECOMMENDATIONS FOR HEALTHY EATING

What To Eat

Fats and Oils

• extra virgin olive oil
  
  
• raw organic flax seed oil
  
  
• cold pressed or expeller pressed oils
  • coconut oil
  • sesame oil
  • sunflower oil
  
  
• butter

Next time ... Fats and Oils to Avoid

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RECOMMENDATIONS FOR HEALTHY EATING

What To Avoid

Fish

• fresh-water fish
  • rainbow trout
  • lake trout
  • catfish
  • smelt
  • mullet
  • carp
  • pike
  • bass
  • lake perch
  • bream
  
  
• canned in oil or broth
  
  
• shell fish
  
  
• raw fish
  
  
• salted fish
  
  
• fried fish
  
  
• herring
  
  
• anchovies
  
  
• farmed fish

Next time ... Fats and Oils

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RECOMMENDATIONS FOR HEALTHY EATING

What To Eat

Fish

• deep ocean fish
  
  • salmon
    
  • sardines
    
  • mackerel
    
  • sea trout
    
  • red snapper
    
  • halibut
    
  • ocean perch
    
  • sole
    
  • albacore tuna
    
  • cod
    
  • flounder
    
  • swordfish
    
  • haddock
    
  • whiting

• tuna (infrequently)
  
  • packed in water
    
  • no broth
    
  • no chemical additives

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Here's a great tasting smoothie that's sure to be a hit with your family. Kids love it!

1 cup cashew milk or whole raw milk
1 ripe banana
1/2 - 1 cup papaya chunks
1/2 - 1 cup frozen mango chunks

To make cashew milk, soak 1/2 cup of raw cashews in 1 cup water at room temperature for 7 hours.

Place all ingredients in a blender or Vita Mix on high speed until creamy smooth. Enjoy with breakfast or as a between meal snack.

This is a great snack for children and adults alike instead of milkshakes, sodas, energy drinks, slurpies or other high sugar, processed beverages.

For more healthy dessert recipes, visit Healthy Eating Advisor.