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Ensure at least 1/2 of your meal is vegetables and fruit

Aim for color and variety. Potatoes don’t count because of their impact on blood sugar. The average American currently only gets about 12% of his or her calories from from vegetables, and most of that is from potatoes.

Make whole grains 1/4 of your plate

Whole grains — including whole wheat, barley, wheat berries, quinoa, oats, brown rice, and whole wheat bread and pasta — have a milder effect on blood sugar than white bread, white rice, and other refined grains.

Make protein 1/4 of your plate

Fish, chicken, beans, and nuts are all good options. Limit red meat, and stay away from processed meats such as bacon, sausage, and cold cuts.

Eat healthy plant oils in moderation

Choose healthy oils such as olive, canola, soy, corn, sunflower, and peanut, and stay away from partially hydrogenated oils which contain unhealthy trans fat.

Drink water, coffee, or tea

Avoid sugary drinks and limit milk/dairy (1–2 servings per day) and juice (1 small glass per day).

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  • Cover the soil with a living plant at all times.
  • Rotate crops.
  • Avoid all sprays.
  • Ensure crop diversity.
  • Ensure animals are raised humanely, on pasture.
  • Intelligently manage and integrate cows on the land - Manure is credited as the “secret sauce” when it comes to building soil on a large scale. We need cows and their manure to make enough compost to stabilize the soil.
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Certified Nutritionist who writes about living well. Subscribe to my email list at

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