Simple Eating Guidelines

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

We’ve got some simple guidelines to consider for a healthier, happier life full of fruits and vegetables

1. Avoid processed “junk” foods.

The longer you can limit them in your diet, the better you will feel. Seriously – no one ever died from stuffed-crust pizza withdrawal.

2. Choose as many local, seasonal, organic foods as possible.

Soups, smoothies and salads are easy, fun meal choices that help you integrate more fruits and vegetables into your diet.

3. Eat smaller amounts more often.

Eating just enough to nourish yourself without going beyond what is comfortable is at the heart of being kind to your body.

What counts as a serving for fruits & veggies?

– 1 cup leafy greens, berries or melon chunks
– 1/2 cup cut or cooked fruits and vegetables (broccoli, carrots, pineapple…)
– 1 medium piece of fruit or vegetable (apple, plum, peach, orange)
– 6 ounces natural, fresh 100% fruit/vegetable juice
– 1/4 cup dried fruit (sulfur free)

4. Consider how you prepare your food so you get the most nutrients out of it.

Ditch the deep fryer and instead, bake, broil, grill, roast, and steam your food.

5. Eat a rainbow every day.

Essentially the properties that give each fruit or veggie its rich color are the same elements that help protect our immune systems. Each color family is rich in important micronutrients. The American Cancer Society recommends choosing at least one representative from each color family per day.

6. Think about protein in a new way.

The typical American plate is 50% animal protein, 25% overcooked vegetable and 25% starch like white potatoes. Health advocates recommend recreating your plate by shifting to 50% plant foods like vegetables or some fruit, 25% lean protein and 25% whole grain.

Tags: , , , , , , , ,

Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

More posts from