Tips of the Trade

Try to include some ingredients that can be incorporated into more than one meal or snack
Never be afraid of leftovers!! However, if you are going to use the microwave do not use plastic containers. Use glass instead.
Leafy greens are a disease fighting power house and should be eaten everyday but don’t get bent out of shape trying to make a fancy salad. It is ok to eat just lettuce and dressing.
Planning for snacks is just as important as it is for meals. You will be hungry in between meals so make sure to have healthy options available on demand.
Mushrooms should make an appearance at least once a week either in a dish or as a side
½ cup to 1 cup of berries or cherries per day (frozen or fresh)
At least one species of legumes should be included on a daily bases. My safety net is l always have hummus on hand.
Try to include cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts, radishes and Bok choy) as much as possible. I usually pick one to dip in my hummus to increase my intake.
There is no shame in buying frozen produce. The nutrient composition is often superior when out of season compared to fresh.
Keep animal protein to a minimum. This is cost effective, environmentally friendly and disease preventative.
Stock up on items you can store in your pantry or freezer when they are on sale. This is a great money saving strategy.
Look at including variety in the diet as long term pattern of behavior. In other words, your weekly menus will be comparatively different where as your daily menus may be a bit more repetitive. As long as the recurring items are healthy ones this is completely acceptable. This keeps the shopping list shorter and decreases waste. Example: Same fruit smoothie during the week.
Avoid all products with high fructose corn syrup, modified corn starch, hydrogenated oils, soybean oil, monosodium glutamate (MSG), food coloring and palm oil. Foods that contain these ingredients are highly processed and are not disease preventative or environmentally friendly.
Bread is made with four ingredients: flour, yeast, salt and water. If the ingredient list requires a biochemistry degree to read, it is time to find a new brand.
Currently our oceans and lakes have become highly contaminated with heavy metals, pesticides, and plastics. The potential risk of exposure to pollutants outweighs the health benefits once associated with seafood. Take fish off the menu unless you know exactly where it came from.
Find inspiration for plant based recipes from One Green Planet, Forks Over Knives, Bob's Red Mill, and other vegetarian sources. My favorite is The Minimalist Baker. Follow them on Facebook and Instagram or download their app for convenient access.