This is your diet prescription
Step 1: Limit Added Sugars and Refined Carbohydrates
Cut down or eliminate table sugar, other sweeteners, and refined carbohydrates like white bread, pasta, and pastries from your diet.
Why: Added sugars and refined carbs lead to blood sugar spikes, which trigger insulin release and promote fat storage rather than energy use. This cycle can lead to weight gain and insulin resistance, increasing the risk of type 2 diabetes and other metabolic disorders. Limiting these foods helps stabilize blood sugar, reduce inflammation, and support consistent energy levels throughout the day.
Action Steps:
-
Avoid high-sugar foods and drinks (soda, fruit juices, sports drinks, candy).
-
Be mindful of hidden sugars in foods like bread, condiments, and “low-fat” products, which often add sugars to enhance flavor.
-
Replace refined carbohydrates with complex, fiber-rich carbs such as vegetables, whole grains, and legumes, which digest more slowly and promote steady energy.
Tip: Check "Nutrition Facts" labels or use online tools like FoodData Central to monitor added sugar content. Reducing sugary and refined carbs is one of the most impactful steps to maintain a balanced metabolism and control hunger.
Step 2: Plan Meals Around Protein
Include a good source of protein in every meal to support muscle health, prevent injuries, and maintain strength.
Why: Protein is essential for muscle repair, immune function, and metabolic health. Including it regularly in meals helps with satiety, reducing unnecessary snacking and overeating. Prioritizing protein also supports stable energy levels and lean muscle mass, which is especially important for overall longevity and metabolic health.
Recommendation: Aim for about 1 gram of protein per pound of body weight daily, with at least 30 grams per meal.
Tip: Ideal protein sources include lean meats, eggs, fish, legumes, and dairy products.
RECOMMENDED MINIMUM DAILY PROTEIN
Step 3: Focus on Whole, Unprocessed Foods
Opt for foods as close to their natural state as possible, steering clear of anything with artificial or unrecognizable ingredients. Gradually reduce, then eliminate processed foods—particularly those with added sugars and seed oils.
What Are Processed Foods?
Processed foods are items altered from their natural state by methods like canning, baking, or drying. These foods often contain preservatives, artificial flavors, sugars, unhealthy fats, and sodium.
Examples of Processed Foods to Avoid:
-
Packaged snacks (chips, cookies, crackers)
-
Sugary cereals
-
Fast food
-
Frozen meals
-
Sodas and sugary drinks
-
Canned soups and sauces
Why: Processed foods are designed to be hyper-palatable, leading to overconsumption and cravings for unhealthy ingredients. They can trigger insulin surges and contribute to chronic inflammation, driving weight gain and metabolic issues. Whole, unprocessed foods help stabilize insulin levels and nourish the body with essential nutrients.
Why Avoid Seed Oils?
Seed oils, like canola, soybean, and sunflower oil, are high in omega-6 fatty acids, which, when consumed in excess, can promote inflammation in the body. These oils are highly processed, often chemically extracted, and exposed to high heat, which can create harmful compounds that increase oxidative stress. Over time, a diet high in seed oils may contribute to chronic inflammation, insulin resistance, and even cardiovascular disease. Replacing seed oils with healthier fats, like olive oil, avocado oil, or animal fats, can support a balanced inflammatory response and improve long-term health outcomes.
Tip: Start preparing your own meals with fresh fruits, vegetables, beans, nuts, and whole cuts of meat. Checking labels for hidden sugars (such as high fructose corn syrup, cane sugar, and glucose syrup) is also helpful in avoiding processed ingredients.
Step 4: Opt for Organic, Pasture-Raised, and Free-Range
Where possible, choose organic produce, pasture-raised meats, and free-range poultry and eggs for better nutrient density and fewer chemicals.
Why: Organic and ethically raised foods are often higher in nutrients and free from harmful chemicals, pesticides, and additives that can disrupt hormonal balance and contribute to inflammation.
Tip: Create a meal prep routine. Preparing meals for the week helps you stay consistent and avoid convenience foods.
By following these steps, you’ll gradually adopt a whole-food, nutrient-rich diet that boosts energy, improves digestion, and promotes long-term health.
Hydration Recommendations
Proper hydration is crucial for overall health. Aim to drink half of your body weight (or ideal body weight) in ounces of water daily.
Example Calculation: If you weigh 160 pounds, aim for 80 ounces of water each day.
For overweight patients: If you are overweight, use your ideal body weight to calculate your daily water intake. This helps ensure your hydration needs are appropriately met without overloading your system.
Disclaimer: If you have heart failure or other heart conditions, please consult with me before adjusting your fluid intake. Personalized daily fluid goals are essential to ensure your hydration supports your health safely and effectively.
Why It Matters:
-
Supports digestion and nutrient absorption.
-
Keeps skin, muscles, and joints healthy.
-
Regulates body temperature.
-
Flushes out waste from the body.
Hydration Tips:
-
Carry a water bottle throughout the day.
-
Set reminders to drink regularly.
-
Add lemon or cucumber for flavor if plain water is challenging.
By staying hydrated, you’re supporting every system in your body, helping you feel energized and well-balanced.
My Personal Shopping List:
Get a Letter of Medical Necessity
If you’re considering a healthcare-related membership, subscription, supplements, or equipment purchase to support your health journey, feel free to ask me for a Letter of Medical Necessity. This documentation can assist with reimbursement through your HSA or FSA accounts for eligible expenses, making it easier to access the tools and resources that align with your wellness goals.
See a list of eligible companies below:
