Step 15: Add walnuts and other nuts/seeds. Walnuts are chock full of Omega 3 fatty acids and other nutrients like manganese, magnesium and vitamin B. They do have a lot of fat, so one small handful is recommended. But one small handful is a power boost for the brain!
Step 16: Add sweet potatoes or yams. Unlike white potatoes, these cousins have a broad range of nutrients and are packed with vitamins C and A. One small to medium sweet potato provides 4 times the vitamin A needed and since it is in it’s natural form, the body will only absorb what it needs. People with diabetes or pre-diabetes should limit these due to high glycemic index, but used to replace pasta or bread twice a week, it’s a great exchange.