1. Berries

This includes raspberries, strawberries, blueberries, acai, and blackberries.

Eating berries in the morning is a great way to start the day. Easy enough to add to oatmeal, cereal, or a smoothie. Berries are packed with antioxidants that prevent inflammation and oxidative stress. Oxidative stress occurs when antioxidants and free radicals aren’t in balance. You may be exposed to free radicals, especially living in New York, by pollution, radiation, and cigarette smoke. Berries are also great if your diet is high in fat, sugar, and alcohol.

2. Nuts

Nuts can be added to just about any meal, salads, stir fry, pasta and desserts. A good way to add some healthy fat and protein to your diet. They’re also filled with minerals and vitamins, such as iron, zinc, and magnesium. For example, cashews are very high in magnesium, which is beneficial for brain health. Also, eating a handful of dark chocolate almonds after dinner is a great way to feel satisfied and healthy.

3. Beans

Beans seem to have a bad reputation. Beans will not make you “gain weight.” In fact, beans can contribute to weight loss. Regardless of your weight goals, beans provide protein that your body needs to function. They are also a great source of fiber, which will keep you feeling full longer. Fiber is great for your digestive system, protecting against high cholesterol and keeps your system regular.

4. Grains

This is another food that seems to carry a reputation. Again, despite popular belief grains are vital to having a well-balanced diet. While carbs like white rice, white bread, and pasta aren’t the greatest for you, grains such as brown rice, quinoa, whole-wheat pasta, and Farro should be part of your diet. Think of the old food pyramid. While those recommendations are a little outdated, the basic concept is still one to follow. Grains are still a necessary part of our daily diet. A simple way to add grains into your diet: Use brown rice or quinoa as the base of a veggie bowl. Add as a side with grilled fish. Use quinoa as a base to a fruit bowl.

5. Vegetables (Especially green)

Vegetables are one of the easiest ways to obtain your daily dose of vitamins and minerals. Eating the right amount of vegetables every day has been tied to a lower risk of disease. Green veggies in particular tend to have more iron and antioxidants than other vegetables. Leafy greens tend to have more protein than other veggies. Try to get at least two cups of vegetables in your diet a day. Side note: Not against juicing vegetables, however, Vegetables lose some nutrients when juiced. Also, getting all your vegetables from the juice can disturb your blood sugar levels. Your body absorbs the sugars more easily and puts you at a disadvantage.

6. Spices

Many spices have health benefits while adding a little something to your meal. For example, Rosemary boosts the immune system. Cayenne pepper boosts metabolism, Chili powder destroys free radicals, and fights inflammation. Adding spices to your meal elevates the flavor and allows for some creativity. Add some chili powder to your morning eggs. Cayenne and Paprika to a bowl of turkey chili. Rosemary to some grilled chicken.

Everything in moderation. Adding some of these recommendations to your daily diet will positively impact your overall health. Also, every person’s body and needs are different. It’s important to talk to a professional when relying on any one diet. Above are just healthy suggestions. If you’d like to get a personalized diet plan and recipes tailored to your exact needs, please fill out the Holistic Nutrition and Consultation form before booking an appointment.

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