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Dietary habits can be confusing to navigate due to the abundance of various modern health trends and fad diets.   Studies have shown that nutritional interventions can reverse the progression of chronic diseases such as type 2 diabetes, high cholesterol, high blood pressure, and coronary artery disease.



  1. Choose: nutrient-dense foods rich in micronutrients, vitamins, minerals, and antioxidants

    1. Avoid: calorie-dense foods rich in unhealthy fats, sugar and lacking any fiber.

  2. Choose: High fiber meals will keep you feeling satisfied for a longer time and will also help your digestive system.

    1. Avoid processed foods, fast-food restaurants, and coffee shops. Their menu is usually rich in fat and sugar and lacks any fiber.

  3. Learn easy recipes- Make a list of breakfast, snacks and meals that are easy to prepare (sandwiches, salads, wraps, soups, smoothies) with lots of vegetables and without any added sugar, oil, or fat. Have a list of fat-free condiments and dressings such as vinegars, mustard, tomato paste, herbs, spices. Keep building up your menu selections depending on your taste buds.

  4. Be mindful of portion size and meal frequency.

  5. Eat the rainbow! Make your meals interesting and prepare colorful dishes by using lots of vegetables and fruits.

  6. Lean proteins- Choose minimally processed high quality lean meats, poultry and fish. Keep the total daily amount of animal derived products to the lowest minimum. Remember that animal products lack fiber and are rich in fat and cholesterol.

    • Depending on your medical conditions, try to replace animal-based protein and products with plant-based protein, which has the added benefit of fiber and is better digested and excreted by your body. Incorporate more legumes in your diet such as lentils, beans, peas, and soy products.  

    • Use non-fat dairy (or non-dairy alternatives) yogurt. Replace whole eggs with egg whites.

  7. Healthy fats only but in moderation- Do not use oils to cook and avoid snacking on nuts and seeds. Use oils and/or nuts in very small amounts to condiment your salads and dishes. Try to use oils rich in omega 3 fatty acids such as flaxseed oils, nuts, seeds.

  8. Hydration and water intake. Drink a minimum of at least 40 oz of water a day which is approximately 5 cups (glasses). Try herbal non-caffeinated iced teas with natural flavors if you get bored of drinking too much water. Replenishing your electrolytes and keeping up with your hydration are necessary to feel less hunger and help balance your body functions.

  9. Intermittent Fasting. A secret tool that should be included in your wellness journey. The benefits of fasting are enormous, and this has been shown in multiple studies. Even one or two days of intermittent fasting every week can have profound effects on your overall health.

Take Home Note

A good Weight Management Program should include:

  • A plentiful diet with various food choices and recipes that are fulfilling and enjoyable.

  • Satisfying Portions with abundant fiber and water content.

  • Extensive education about healthy and balanced nutrition, and periodic evaluations.

  • Realistic short- and long-term goals.

  • Weight maintenance through behavior modification and self-awareness.

  • Individualized treatment plans if comorbidities present.


Even small nutritional changes can have major positive impacts on your life and longevity. Reverse inflammation and chronic disease with your daily healthy meals and food: Let thy food be your medicine! With Patience and consistence, you will get better with time. By planning your daily menu and learning what foods you should eat and which ones to avoid, you will start specializing in the science of your own body!

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