Staples of a Healthy Diet

Every single cell in our body and organ system is affected by the food that we eat. That’s why it’s vital to have the right ingredients in your diet. Focusing on the importance of what we should introduce to our bodies is something that should be more important to everyone.

Eat Real Food

A lot of foods that are around us, whether it be in the supermarkets or in fast food restaurants, are technically not real food! They can be loaded with sugars, fats, carbohydrates and of course calories. We should focus more on whole foods, than all of the common processed foods.

Our body needs that fiber, because it promotes a healthy gut flora, which can affect our mood, and allows the decrease of possible inflammation! We should be increasing our intake of more plants given by Mother Nature, straight from the Earth!

In the article “Association between different types of plant-based diets and leptin levels in healthy volunteers”, their “results suggest that adopting a plant-based diet may be beneficial for energetic metabolism, as it significantly lowers the body fat storage and circulating leptin levels.” Leptin tells our brain when we have enough energy reserve in the body and helps us keep a healthy weight!

A tip for your health is to eat breakfast, the most important meal of the day! Which may sound like something your parents would say, but it’s true! When we wake up our hunger hormone Ghrelin tells you that you’re hungry and that you should eat something. Listen to your body, it knows what it’s talking about!

Looking for a nutritious and easy breakfast recipe? Try out Nido’s Blueberry Overnight Oats! It even has Chia Seeds, which are considered high in Fiber and Omega-3!

Blueberry Overnight Oats

Blueberry Overnight Oats

Blueberry Overnight Oats

  • Ingredients                 

    • 1/2 cup of Rolled Oats

    • 1 cup of Unsweetened Non-Dairy Milk

    • 1 tbsp of Chia Seeds

    • 1 tsp of Maple Syrup

    • 1 tbsp of Plant-Based Protein Powder

    • 1/4 cup of Organic Blueberries (Fresh Blueberries taste better in this recipe!)

    • Pinch of Cinnamon

  • Directions

    • Mix all of the ingredients in a bowl or jar and cover.

    • Leave overnight in the refrigerator.

    • Stir well in the morning and enjoy!

Check out our video tutorial for this recipe and others on our Youtube Channel: Nido by Dr. Luna here:

It’s hard to prepare a meal with the right ingredients! Take the weekend to meal prep, even if you’re caught up, you can get prepped ingredients from the supermarket - planning helps to maintain a healthy diet and lifestyle!

Vitamin-rich foods are a staple for a healthy diet, which can include the following:

  • Fruits

  • Vegetables

    • Brussel sprouts

    • Cabbage

    • Broccoli

  • Quinoa

  • Almonds

  • Almond Butter

  • Oats

  • Whole Grains

Another important staple of a healthy diet is Water! You don’t want to consume your calories with juice, soda, and flavored coffees filled with sugar. Have a glass of water before each meal to start, forming a good habit and make your way to cutting out those unhealthy drinks!

Make sure to avoid ultra processed foods, which can include hot dogs, refined flour (found in certain breads and pasta), baked goods, and other processed meats! When we have a diet in mainly processed foods, it can lead to a higher risk of heart disease, cancer, and other health problems.

As always “Moderation is key,”  to a healthy diet!

By The Nido Lifestyle Team

Works Cited

Gogga, P, et al. “Association between Different Types of Plant-Based Diets and Leptin Levels in Healthy Volunteers.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, 15 Feb. 2019,

Jennie Luna