A question posed frequently in personal training and wellness presentations is, “What should I be eating?” Rather than presenting a one size fits all plan, the “$80 Table” is an example of my weekly shopping list, offering options and variety to differing tastes. 
First of all, the foods are minimally processed (no added ingredients except the chicken sausage) or raw. All major food groups are represented, arranged by section. They are all low-glycemic, meaning insulin and blood sugar remain low and stable after consuming these foods. This creates a fat-burning environment, enhanced by the rich micronutrient (vitamins, minerals and phytochemicals) content that enables the body to operate at peak performance.
The $80 table also dispels the notion of “its too expensive to eat healthy.”
Let’s presume a fast-food meal is purchased for $3-$5, a conservative estimate. It would take 16-26 meals of the high-calorie, low micronutrient dense food to get to $80–about a week’s worth. The $80 table lasts me about 10 days. I have been to every grocery store in town, those perceived as “high-end” and “low-end”. The math still works out.
Another obstacle is, “I don’t have time to prepare quality food.” This one is dead simple. It takes no more than 30 minutes, often 10-15 minutes, to prepare healthful, tasty meals from the $80 table. You can take the meals to work in plastic containers, and have several portions ready to go in advance–saving you time, money, and calories/poor nutrition.
In the next installment we will look at portion sizing and volume, and how they relate to maximizing longevity while minimizing disease.