Nina's Healthiest Foods

Vegetables, Vegetables, Vegetables!

Get them into your body as early in the day as possible, my preference is at breakfast, but if you can't do that, then most certainly by lunch.

Check out the Environmental Working Group's Shopping Guide to pesticides to see which produce  is suggested you buy organically due to the level of insecticide residue.


Raw Cocoa:

Raw Cocoa is highly antioxidant plus has 9 grams of fiber, 6 grams of protein and 22% of the RDA of iron in a 1 ounce portion! All Nina Cucina chocolate recipes use raw cocoa.

High Fat (Omega-3) Wild Fish:

Every cell in your body needs omega-3 fatty acids; healthy fats. The human body uses fatty acids to do everything from building cell membranes to performing key functions in the brain, eyes, and lungs. The functions of Omega-3 Fatty Acids affect the following:

  • The Brain - Fats compose 60% of the brain and are essential to brain function, including learning abilities, memory retention and moods. Fats are especially important for pregnant women, since they are integral to fetal brain development.
  • The Cells - Fatty acids help your cells stay movable and flexible, as well as being responsible for building cell membranes.
  • The Heart - 60% of our heart's energy comes from burning fats. Specific fats are also used to help keep the heart beating in a regular rhythm.
  • The Nerves - Fats compose the material that insulates and protects the nerves, isolating electrical impulses and speeding their transmission.
  • The Lungs - Lung surfactant, which requires a high concentration of saturated fats, enables the lungs to work and keeps them from collapsing.
  • The Eyes - Fats are essential to eye function.
  • The Digestion - Fats in a meal slow down the digestion process so the body has more time to absorb nutrients. Fats help provide a constant level of energy and also keep the body satiated for longer periods of time. Fat-soluble vitamins (A, D, E, and K) can only be absorbed if fat is present.
  • The Organs - Fats cushion and protect your internal organs.
  • The Immune System - Some fats ease inflammation, helping your metabolism and immune system stay healthy and functioning.

An 6-ounce serving of Alaskan King Salmon has 2892 mg of Omega-3 fatty acids. Check out our Alaskan Seafood Nutritional Information to learn more about the fish you should be eating. The fish that you are eating should be wild, however, not farmed. Learn why you shouldn't eat farmed salmon.


Grass Fed, Grass Finished Meats:

Grass-fed ruminants have significantly more Omega-3 and less saturated fat than their corn-fed cousins.

To learn more about grass-fed fats, read this informative article by the Voice of Sustainable Farmers.

A cow's natural diet is grass, not grain. Ruminants get digestive distress  when fed grain. Their digestive systems are not designed to digest grain. The animal gets sick and is medicated with antibiotics. In fact, as a preventive measure, conventional beef is fed antibiotics routinely. Fifty million pounds of antibiotics are produced in the U.S. each year. Twenty million pounds are given to animals; 16 million pounds is used on livestock merely to promote more rapid growth, and the remaining four million pounds is used to help control the multitude of diseases that occur under the tightly confined conditions of a factory farm. Further, corn-fed cattle don't get the proper nutrition they need from the  grain. Pasture-fed are healthier, happier, and have far more omega 3 and less omega 6 in their meat, dairy and eggs, which improves our omega 3/6 balance as well.  We have provided you with a great resource to purchase healthy, delicious beef on our Healthy Shopping page.



High water content, low glycemic fruits make a great snack or a healthy part of a good meal or snack. Check out your favorite fruits the; color: #ff0000;" href="/uploads/PDF/Glycemic Index.pdf"> Glycemic Index Chartto see if you are making the healthiest choices for yourself and your family.  If you are not sure how the Glycemic index works, no worries...Just read our page onThe Glycemic Index & Why It's Important

Many fruits are highly antioxidant. To learn how antioxidant factor of the fruits you are eating, check out the ORAC Value Chart. 'ORAC' stands for oxygen radical absorbency factor. If you are unfamiliar with the ORAC Factor and want to learn more, check out our page: The ORAC Factor and Why It's Important.  


Organic Eggs:

An inexpensive protein that's a great way to start the day.



A small one ounce portion of nuts is a great snack, especially the walnut, as it is the highest in Omega-3 fatty acids.


Chicken and Other Poultry:

When it comes to poultry, make sure that is organic and free-range.

Conventional poultry are fed grain and soy which can be gentically modified. The pesticides from the GMO grain are then stored as toxins in the fat of the animals that we are eating. Most conventionally raised poultry are often kept in very confined quarters day and night,so they do not get the exercise needed to keep them healthy.  Between the poor quality food, the lack of exercise and the close quarters that the birds live in, sickness is very common and spreads like wildfire through the barns.  Consequently, antibiotics are used on a consistent basis in an attempt to keep the animals healthy and stave off disease.

Certified organic poultry and eggs have been fed certified organic food, which eliminates the possibility of GMOs. Legally, certified organic poultry, eggs meat or dairy cannot contain GMOs. Further, the animals are not regularly medicated which eliminates the risk of ingesting the residual antibiotics found in conventional meat/poultry.