Food That Fights

Incorporating the following food can provide essential nutrients for various conditions you may be facing. Always talk with your health care provider before embarking on any radical diet change. If you’re dealing with digestive health issues, it’s especially important to first discuss these with your primary care provider or gastroenterologist.

“I want to encourage folks who are reading the food lists to recognize that the body is one system,” notes Freeman. “If you are choosing food to address inflammation due to arthritis, those choices will also provide support to brain health. As a certified diabetes educator, I work with folks who want assistance in managing their diabetes. When they make lifestyle improvements to address their blood sugar, their blood pressure is typically improved as well. It is all connected.”

Realize that no one food will cure an illness. Use the food lists included here to influence what you eat, and remember: “A person can dramatically improve their health by limiting processed foods and choosing a plant-based meal plan using the listed foods,” says Freeman.

For those who think they don’t have time to shop and cook healthy, Freeman issues the following challenge.

“Take 30 minutes and plan your next seven dinners,” she advises. “Once you have your seven dinners planned, write out a grocery list. I’ve found that when the clients I work with plan their meals and have the ingredients on hand, meal prep is not so demanding, nor intimidating. This is where working with a dietician can assist folks, not only in providing ideas for easy meal prep of healthful food but also encouraging them in taking right-sized steps to overcome a rather daunting task.”

And don’t underestimate the importance of hydration!

“Water should be the primary beverage of choice,” says Freeman. “The Institutes of Medicine recommend 91 ounces of total water per day for women and 125 ounces total water per day for men.”

Drink To Your Health

For those who enjoy the convenience of drinking a meal, Freeman recommends a “green” smoothie where the primary ingredients are vegetables with 1 cup (or less) of fruit. She frequently uses the following recipe in demonstrations at Ocala Health’s Senior Wellness Community Center.

“The protein powder is optional,” notes Freeman, “but a nice addition if the smoothie is to be a meal replacement.”

1 cup unsweetened almond milk

1 cup raw spinach, washed

1 cup raw kale, washed

1⁄2 cup frozen pineapple chunks

1 teaspoon mint leaves

1 teaspoon pure maple syrup juice of 1⁄2 lime ice cubes

1 scoop protein powder (egg white, whey or rice, your choice)

Add all ingredients to blender, along with as many ice cubes as desired to thicken the smoothie. › Blend until desired consistency and drink right away.