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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 that keep you feeling satisfied for a longer period of time before your next meal, and will also help your digestive system.

    1. Avoid processed foods, fast-food restaurants, and coffee shops. High in fats and sugar, and low in fiber.

  3. Learn easy recipes- Build 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. Use fat-free condiments and dressings such as vinegars, mustard, tomato paste, herbs, spices. 

  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 or fish. Lower your daily intake of animal derived products (Milk, Cheese, Eggs) to minimize fat accumulation and cholesterol intake.

    • 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 with 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. Use oils rich in omega 3 fatty acids such as flaxseed oils, nuts, seeds and keep it always low.

  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. Benefits of intermittent fasting are well studied and it should be included in your wellness journey. Even one or two days of intermittent fasting every week can have profound effects on your overall health.

Take Home Notes

Reverse inflammation and chronic disease by planning your daily healthy meals and recipes and learn what foods you should eat or avoid for optimal health. Even small nutritional changes can have major positive impacts on longevity.


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.

  • Periodic evaluations by a medical provider or a health coach.

  • Realistic short and long-term goals.

  • Continuous behavior modification and self-awareness.

  • Individualized nutritional plans if comorbidities present.


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