Editor’s Note: Bahiyyah Mithchell is president and CEO of Creatively Succulent, a catering and pastry company based in Sacramento. She has 16 years of experience in culinary arts, hospitality and nutrition. She has worked in many major fine Sacramento restaurants as well as for Martin Yan, Wolfgang Puck, Randy Paragary and Mai Pham. She teaches nutrition, culinary arts, and gardening/composting to underserved children. 
It is an honor to collaborate with the San Quentin News to provide you with information to make proper food choices and be conscious of your overall wellness with the resources you have. My goal is to improve and/or maintain your health.
The demographics and dietary restrictions are diverse among the San Quentin population; therefore, the suggestions I provide are for the masses and I encourage you to modify them according to your taste, individual health and needs. Food is not just to satisfy your appetite; food is medicine and fuel for the body.
The American Dietetic Association says a healthy diet for a man is:
A minimum of one cup of dried fruit, or two cups of fresh fruit, plus 2 ½ cups of vegetables daily.
Once per week consume tomato or tomato-based products, grapefruit, or watermelon to provide your body with the antioxidant lycopene to ensure your prostate health.
Consume at least five ounces of whole grains daily. Replace your white breads, cereals, and pastas with brown rice, breads, cereals, and pastas.
Consume a minimum of 2-3 servings (one serving is typically an ounce) of fish per week. Limit your intake of red meat and fried foods, which can increase your chances of heart disease and colorectal cancer.
Choose unsaturated fats such as nuts, avocado, seeds, and canola oil instead of saturated fats such as butter and high fat sweets.
Consume 4700 milligrams or one teaspoon of potassium daily from fruit, vegetables, fish and milk. (You will accomplish this from steps 1 and 4)
When you are hungry between meals and need a snack, snack consciously. Some great snacks you may have accessible to you are tortilla chips and avocados (do not add mayonnaise), almonds, fruit cups, Moon Lodge White Cheddar Popcorn, yogurt, and the whole fruit popsicles in the visiting room vending machines.
It is also very important that you consume enough water to where you never feel thirsty. Sixty percent of your body weight is water. Water is essential for flushing out toxins, carrying nutrients to cells and your oral hygiene. The quantity of water needed varies by person but the general rule for consumption is eight eight-ounce glasses daily.
Have a love affair with your food. Use all your senses to fully enjoy what you have before you. Your appetite will be satisfied longer when you learn how to allow your senses to indulge.