It seems like there’s constantly new research telling us what we should and should not eat–to the point where we start second-guessing our food choices and hopping onto nutrition trend bandwagons. Instead of following each new reported fad, we decided to put an end to all of the guessing, and find out which items we should be reaching for at the grocery store. Below, Dr. Charles Passler, the nutrition guru that all your favorite celebrities (like Bella Hadid) and Victoria’s Secret models swear by, details which foods you should be eating, and why.

Dr. Passler: Studies show that it is more about what you eat and how much you eat that creates positive health and weight loss results.  For most individuals, it is important to give your system a 12 hour fasting period. This allows your system to focus on healing, repairing and detoxification and not on digesting food and blood sugar management. So start your eating at the desired time, and eat a meal or a snack every 3-5 hours depending on your activity level and hunger.  More active individuals may need more frequent eating. It is always important, no matter what the timing of your meals, not to overeat! Here are the foods to focus your diet around. 

  1. Salmon–Wild Alaskan: Full of omega-3 fatty acids, and healthy protein. Omega 3s help manage blood sugar issues, improved cognition, coronary/heart disease and inflammation. A diet that is high in omega-3s has been found to help with mood disorders and promote proper brain function.
  2. Flaxseeds: Flaxseeds contain high levels of omega 3s and fiber. They also contain a good amount of vitamin B6, folate, magnesium and some manganese. Flaxseed benefits also include the high levels of omega-3 fats that help manage blood sugar issues, improve cognition, coronary/heart disease and inflammation. A diet that is high in omega-3s has been found to help with mood disorders and promote proper brain function.
  3. Wheatgrass: It is the tender new growth of wheat, is gluten-free, and is typically juiced or in powdered form. It has significant amounts of chlorophyll, magnesium, calcium, iron and vitamins A, C, and E. It is a great antioxidant and is nutrient dense.
  4. Sweet potatoes: Sweet potatoes contain healthy carbs and have a minimal effect on blood sugar. They also contain lots of fiber, potassium, vitamin C and beta-carotene.
  5. Kale and Spinach: Nutrient dense, kale and spinach have a broad variety of amino acids (proteins). We can get the majority of our daily needs of vitamin C, vitamin K and vitamin A from half to one cup of kale or spinach, and lots of antioxidants
  6. Broccoli Rabe and Broccoli: Both contain a significant amount of antioxidants, vitamins A, C and K, potassium, iron, calcium and are high in fiber. They are also beneficial for liver/gallbladder health and digestion.
  7. Avocados: Avocados contain healthy fats and are high in fiber.
  8. Onions: Anti-inflammatory and cardio-protective, onions help with blood sugar control and are filled with antioxidants.
  9. Fermented Cabbage:  Sauerkraut or Kim Chi. Fermented cabbage produces large quantities of beneficial microbes. These help to balance our digestive flora/bacteria. A well-colonized bacteria in our digestive tract contributes to improved immune system, improved blood sugar management, increased serotonin, decreased depression/mood disorders and increased weight loss.
  10. Almonds: Contain more calcium than any other nut, are high in fiber and have vitamin E.
  11. Blueberries: I am a fan of all berries, but blueberries may be the best. Packed with nutrients, fiber and vitamin C, blueberries contain carbs that minimally affect your blood sugar.
  12. Cinnamon: Cinnamon is excellent at contributing to healthy blood sugar levels and weight loss.


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