Heading in the Right Direction

Sara Ducey, M.S., C.N.S.
Assistant Professor of Nutrition
Montgomery College at Rockville,
(301) 738-1709
sducey@mc.cc.md.us
www.saraducey.com

The Seven Habits of Highly Effective Eaters

As Featured on Jerry Phillip’s “Metro Talk”
Sunday, August 20, 2000

1. Pay Good Money for Good Food! Choose whole, un-processed foods of the very best quality. Seek organic and biodynamically-grown foods.

2. Eat Real Fats. Real means the way the plant or animal made them. Butter, lard, and coconut oil are all great. Also eat some fresh polyunsaturates like flax oil, sesame, walnut and other nut oils. Limit soy and corn oils to 2 tsp./day. Avoid margarines, vegetable shortening, and all processed baked goods containing shortenings.

3. Eat Dark Greens Every Day. They are remarkably nourishing. Serve them with butter for best mineral and nutrient absorption. Try kale, collards, romaine, watercress, arugula, beet greens, chard, bok choy, and cabbage family foods. Supplement your greens with a variety of other vegetables.

4. Eat Nuts, Seeds And Legumes Often. The one exception is to minimize consumption of soy foods. They have a 'too powerful' effect on our hormones.

5. Eat Some Animal Foods Each Day And Eat Fish Two Or Three Times A Week. Choose best quality eggs, grass fed meats, whole milks, and cheeses. Whole milk yogurt is very helpful. The fish should be wild and fresh or freshly frozen.

6. Choose Some Whole, Unprocessed Grain Foods, But Eat More Produce Than Grains.

7. Choose Water Over All Other Beverages. Eat whole fruits more often than fruit juices. Do not consume soft drinks or other foods sweetened with high fructose corn syrup.