4) Eating Fat is Ok.  Despite the bad rap that fat gets, it is an essential macronutrient the body needs for day-to-day maintenance and repair.  Rather, it’s the kind of fats that you eat that really matter.  You want to avoid trans fats (i.e. vegetable shortening, packaged and processed snack foods) and limit certain saturated fats (i.e. fried food and commercially processed baked goods) as these have been shown to increase your risk for heart disease.  Healthy fats on such as monounsaturated fats (i.e. olive oil, avocados), polyunsaturated fats (i.e. corn oil, walnuts) and omega-3’s (i.e. salmon, anchovies) have the opposite of effect of bad fats and these will help you to fight fatigue, manage your mood, and focus more effectively.

5) Eat Local and In Season When Possible.  One of my favorite food shopping destinations has to be the St. Lawrence farmers market (especially on Saturdays) where fresh produce is brought in daily.   Personally, I like to support the local agricultural community when I can, and the thought of the massive carbon footprint from shipping in food from the rest of the world (i.e. asparagus from Peru) makes me very uncomfortable.   Food that has been harvested within the first 48 hours is at it’s most nutritious peak — which means more nutrients going into your body!

6) Frozen Can Be As Good As Fresh.  While it is not often feasible to eat local or in season fruits and vegetables, frozen foods are a convenient source of nutrients. Fruits and vegetables that are destined for the frozen food aisle are frozen shortly after they are harvested, locking in nutrients as they make their way to the grocery store and into your home.  Keep a few bags of peas, broccoli and corn in the freezer handy — in a only a few minutes you will have an energy-boosting snack or side dish.