Sorry I’ve been away awhile. I’ve been on a Grand Jury for the last few weeks.

This info is from the Wellness Workbook 3rd edition by John W. Travis, M.D. and Regina Sara Ryan. This is a simple guideline to keep in mind when you just want a refresher and it is a great guideline to give to anyone who is new to thinking about wellness and a healthy way of eating.

1. Primarily let plant foods serve as the foundation of your diet.

A. Choose a variety of grains daily, especially whole grains. Keep white rice, pasta, starches, and sweets to a minimum.

B. Choose a variety of fruits and vegetables daily.

2. Keep food safe to eat by avoiding contamination or improper storage.

3. Aim for a healthy weight.

A. Evaluate your body weight.

B. Find out your risk factors for disease.

C. Choose sensible portion sizes.

D. If you need to lose weight, do so gradually.

E. Encourage healthy weight in children.

4. Be physically active each day.

5. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. Use plant oils (like olive, canola, sunflower, etc.) regularly.

6. Choose beverages and foods to moderate your intake of sugars.

7. Choose and prepare foods with less salt.

8. If you drink alcoholic beverages, do so in moderation.

9. Use a multivitamin and multimineral supplement, or a type of plant-bassed superfood, daily.