1. The document provides tips for eating a healthy, nutritious diet by choosing fresh, local, organic whole foods and consuming a variety of fruits and vegetables. 2. It emphasizes drinking plenty of water and eating your biggest meal at mid-day while avoiding highly processed foods, added sugars, and saturated/trans fats. 3. Specific recommendations include buying from the perimeter of the grocery store, limiting canned goods, and choosing free-range meat and eggs without hormones or antibiotics when possible.

1. Energize your body daily. NUTRITION
WHAT ARE YOU PUTTING
KEY POINTS INTO YOUR BODY?
1. Buy fresh, local, organic foods or
grow it yourself.
Capture the rays of sunlight, the
2. Eat lots of raw fruits & vegetables.
hydration of water and the nutrients of
the soil in the food that you eat.
3. Eat in moderation; a little of this & a
little of that.
Food is Energy
4. Eat lots of color. Take in multiple
colors with your meals.
5. Drink plenty of water. Resources
6. Vary your choices, go with the www.organic.org
seasons. www.vitamindhealth.org
*www.foodnews.org
7. Eat your biggest meal mid-day.
8. Shop mainly from the outside ring
of the grocery store.
9. Avoid boxed & canned items.
10. Enjoy what you eat.
Julie Fulcher MSN, RN, C
WHAT ELSE SHOULD I Healthhappy123@yahoo.com
KNOW? Phone (610) 419-9440
© 2009 Julie Fulcher
Make smart choices.
Make small changes.

2. GIVING HELPFUL TIPS
The least processed, the least packaging is the
THE DIRTY DOZEN *
Pesticide saturated foods. Buy these organic.
THOUGHT TO best for you. 1. Peach
WHAT YOU Sugar:
Use Agave, Stevia, raw honey or organic raw
2.
3.
Apple
Bell pepper
EAT sugar.
Sodium:
Use sea salt, not table salt.
4.
5.
Celery
Nectarine
Be aware of your own body and Baking Powder: 6. Strawberries
what you put into it. We truly are Aluminum-free. 7. Cherries
what we eat. Oils: 8. Kale
Use cold pressed extra virgin olive (for low 9. Lettuce
Stop what you are doing, and eat temp cooking), sesame oil, coconut oil or small 10. Grapes
your food with the intension of amounts of organic butter (for high temp). 11. Carrot
absorbing the energy and needed Fish: 12. Pear
nutrients from the food. Eat wild, not farmed raised and without dye’s.
Beef or Poultry: THE CLEAN 15 *
 Cholesterol is found in egg yolks, Eat free range, without antibiotics or Least pesticide saturated foods.
meat, poultry, shellfish and dairy hormones.
Eggs: 1. Onion
products. Foods from plants
Eat free-range, no antibiotics, hormones or 2. Avocado
(fruits, vegetables, grains, nuts and
pesticides. 3. Sweet corn
seeds) don't contain cholesterol.
4. Pineapple
 Plant products such as rice bran,
AVOID 5. Mango
wheat germ & flax seeds contain Table sugar & high fructose corn syrup 6. Asparagus
phytosterols, which are suggested 7. Sweet peas
Artificial sweeteners 8. Kiwi
to lower cholesterol levels.
Saturated & trans fats 9. Cabbage
10. Eggplant
Carbonated beverages
11. Papaya
Caffeine 12. Watermelon
Take a wholefood multivitamin Dyes, food colorings 13. Broccoli
daily. 14. Tomato
Boxed or canned items 15. Sweet potato
Take Omega 3. Artificial flavorings & preservatives
Pesticides
Take Vitamin D3 daily (except
MSG (monosodium glutamate)
May-September, go outside).
GMO (genetically modified organisms)
* The Environmental Working Group