How to Eat Like (Healthy) Royalty

by Dr. Sherry McAllister, Executive Vice President, Foundation for Chiropractic Progress

Americans love eating food that’s easy to make and packed with flavor. Unfortunately, these two features don’t always equate to a healthy diet.

If you want to keep your family healthy and nourished, it’s important to incorporate fruits, vegetables, legumes and lean proteins into your daily meal plans.

Doing this can improve energy levels, help you sleep better and lower your risk of chronic health problems such as diabetes, high blood pressure and neuro-musculoskeletal pain.

1.) Stick to staples. Food staples such as beans, rice, potatoes and wheat aren’t very glamorous, but humans have incorporated them into their diets for hundreds of thousands of years. There’s good reason, too. These foods contain important vitamins, minerals and nutrients, but they’re also incredibly affordable. Additionally, you can make a pot of beans or rice and have it last for several days. This saves you the hassle of coming up with a new meal plan every night.

2.) Grow your own vegetables. Economic lockdowns in response to COVID-19 have encouraged many Americans to start their own gardens. Have you considered doing the same? Gardening can be good for your mental health, and it teaches you where your food comes from.

Even if you don’t have a “green thumb,” you can start out small. Planting herbs, tomatoes, peppers or cucumbers is a great way to add freshness and flavor to salads or sides. As you learn more, you can try more challenging plants such as melons or leafy greens. There’s a small investment up front, but the long-term benefits are sure to add up.

3.) Be brave. Do you regularly make the same three or four meals over and over? While there’s nothing wrong with this, it prevents you from trying new things. Social media platforms such as Pinterest, Instagram and Facebook are packed with recipe ideas that are healthy and easy to make.

You can also find recipes that adhere to special needs, including gluten sensitivities, peanut allergies and more. Don’t be afraid to try something new every once in a while. Plus, if you expose your kids to new dishes regularly, they’re less likely to be picky about what they eat.

Eating well is the foundation for good neuro-musculoskeletal health. By following these tips, you can improve your nutrition and overall quality of life.