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Nutrient Density
Perfectly Produce focuses on creating meals with naturally occurring nutrient rich whole foods versus foods heavily refined and fortified. A benefit of nutrient dense, whole foods meals is decreased susceptibility to chronic diseases including cardiovascular disease, stroke, cancer, and diabetes [1-4].
Yellow Chard
Photography by Papillion Sky © All rights reserved
Sources of carbohydrates in our meal plans and recipes:
- Produce (fruits and vegetables)
- Whole grains (long grain rice, quinoa, spelt, oats)
- Mixed nutrient foods, such as legumes and low-fat dairy, which also contain protein and fat
Sources of protein:
- Grass-fed and pastured animal products
- Legumes and beans
- Fish and seafood
- Low-fat dairy
Sources of fat:
- Nuts and seeds
- Plant based- such as olive oil and avocado
- Dairy products such as low-fat cheeses and modest use of organic butter
Perfectly Produce maintains a balance of each of these macronutrients (carbohydrate, protein, and fat) in each meal idea.
1. O'Keefe, J.H., N.M. Gheewala, and J.O. O'Keefe, Dietary strategies for improving post-prandial glucose, lipids, inflammation, and cardiovascular health. J Am Coll Cardiol, 2008. 51(3): p. 249-55.
2. Aldana, S.G., et al., The behavioral and clinical effects of therapeutic lifestyle change on middle-aged adults. Prev Chronic Dis, 2006. 3(1): p. A05.
3. Hagura, R., Diabetes mellitus and life-style--for the primary prevention of diabetes mellitus: the role of diet. Br J Nutr, 2000. 84 Suppl 2: p. S191-4.
4. Heidemann, C., et al., Dietary patterns and risk of mortality from cardiovascular disease, cancer, and all causes in a prospective cohort of women. Circulation, 2008. 118(3): p. 230-7.
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