Try to consume at least 2 cups of fruit and 2 ½ cups of vegetables per day. Include a fruit and/or vegetable with each meal and snack and/or have a salad with your lunch and dinner to help you easily achieve this requirement.
Include 1-2 servings of whole grains at each main meal. Whole grain means the food is not milled or processed. Whole grains supply us with essential vitamins and minerals and a great source of fiber. Examples include: Whole-grain bread (pumpernickel and rye best), brown rice, whole-wheat pasta, bulgur, amaranth, and barley.
Include 3 servings of dairy per day. Low-fat/non-fat milk, cheeses, and yogurt are positive foods for the skin. The good bacteria in the yogurt will help to reduce the amount of bacteria on the skin and reduce the risk of infections. It will also boost the immune system for faster healing.
Include at least 1-2 sources of Omega-3 fatty acids per day. Choose from fish such as mackerel, salmon, and sardines; Add flax seed or flax meal in cooking, on your salads, or in yummy smoothies. Have walnuts as a snack or sprinkle them on your salads as well! If you still fall short of this goal, it may be necessary to add a high-quality Omega-3 supplement to guarantee you are getting enough of these important fatty acids per day.
Don’t forget your water! Getting adequate amounts of water each day is essential for your health and skin. The ideal amount each day is 64 ounces. Begin by including water with each meal and snack and slowly increase to the amount indicated.
Include a good balance of healthy fats! For a long time, dietary fat was frowned upon in the media. The truth is that dietary fat is absolutely essential! There are 3 types of fat: saturated, monounsaturated, and polyunsaturated. Eating all three kinds in a healthy balance can dramatically improve your health, and actually help you lose fat and improve the health of your skin. Most foods containing lean protein also contain some saturated fat, and that’s okay. You can even toss in some butter or coconut oil for cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil. Your polyunsaturated fat should come from flax seed oil, fish oil, and mixed nuts.
For more information on how nutrition can impact your skin, contact Alissa Robertson, Nutrition Specialist and owner of Lifestyle Management & Nutrition.