add nuts,
herbs and

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Eat more nuts and seeds

Raw seeds and nuts are basically the living embryos of plants, carrying the concentrated nutritional power that can spark life. They provide a unique combination of nutrients, including omega-3 fatty acids, amino acids, minerals, vitamins, fiber, antioxidants, phytosterols, and high quality plant protein. Among many health benefits, these foods decrease insulin response and inflammation, which can protect against Type 2 diabetes and heart disease. And though they are high in calories, they are so filling that they may actually help you lose weight.

Pumpkin seeds

Easy Start:
Just 6 -7 walnuts a day will provide important health benefits.

Make nuts your take-anywhere snack. Sprinkle pumpkin, sesame or flax seeds on your salads, hot cereals, or yogurt.


Include more herbs and spices

Of all foods, herbs and spices contain the highest density of antioxidants, with their many health benefits. Adding more herbs and spices to your meals may help you reduce inflammation, control blood sugar, and lower cholesterol. And that can help protect you against many diseases, such as heart disease, cancer, and Type 2 diabetes.

Try flavorful spices such as caraway seeds and tumeric.
Use sweet or hot paprika
Don‘t forget to try tarragon, especially delicious with chicken

Easy Start:
Liven up your daily meals with flavorful spices and herbs.

When you use herbs and spices for seasoning foods, you will feel less desire for sugar and salt.

Begin to add these powerfully beneficial foods to your diet and have the good feeling of knowing they are supporting every single body function to help you live your healthiest life.

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Introduction: 8 Foods That Love You

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Add more leafy greens, colored fruits and vegetables, and legumes.

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Add more whole grains, cold-water fish, and cultured dairy products.


Shift to fresh whole foods and away from processed foods with added ingredients.

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