March is National Nutrition Month, a perfect time to refocus on what fuels our bodies best! At Flourish Medical + Wellness, we believe that small, intentional changes to your diet can make a big difference in how you feel. Whether you’re grocery shopping, eating out, or planning meals at home, choosing nutrient-dense, whole foods is the key to flourishing.
Aiming for at least 25 grams of fiber per day through whole food is a great start. Studies show the more fiber in the diet, the less likely you are to have abdominal fat! Fruits and vegetables are the best sources for fiber. Include cauliflower, corn, squashes, collard greens, bananas, and sweet potatoes in a regular rotation. Here are more items to add to your next grocery list.
Best Fruits to Add to Your Diet
(Choose organic whenever possible!)
BERRIES: A Heart-Healthy Powerhouse
- Berries are packed with anthocyanins, compounds that support heart health and reduce inflammation. Some top choices include blueberries, blackberries, and strawberries – perfect for a delicious antioxidant boost.
- Healthy Hint: Add these to Greek yogurt for a protein-packed, nutrient-dense snack.
CITRUS FRUITS: Antioxidant & Vitamin C Boost
- Oranges, grapefruit, lemons, and limes are excellent sources of vitamin C, which supports immune function and skin health.
- Healthy Hint: Add citrus juice to water for a refreshing, health-boosting drink!
APPLES: A Gut Health Superstar
- High in fiber and pectin, apples support digestion and gut health.
- Healthy Hint: Eat them raw with the skin on for maximum benefit!
AVOCADOS: The Ultimate Superfood
- Loaded with monounsaturated fat and potassium, avocados help maintain heart health and energy levels.
- Healthy Hint: Add avocado to salads or eat it solo for a snack! Bonus: It contains more protein than most other fruits.
Best Vegetable Options
(Again, organic is best!)
LEAFY GREENS: Nutrient Powerhouses
- Kale, spinach, and Brussels sprouts are loaded with vitamins, minerals, and antioxidants to support overall health.
- Healthy Hint: Pair leafy greens with a protein source or avocado for better nutrient absorption!
CARROTS: A Vision & Immune Booster
- Rich in vitamin A and beta-carotene, carrots support eye health and immune function.
- Healthy Hint: Eat them raw 3-4 times per week for the most benefit.
BROCCOLI: Hormone-Regulating Superfood
- A cruciferous vegetable loaded with essential vitamins and minerals; broccoli helps with hormonal balance and offers valuable fiber to your daily intake.
- Healthy Hint: Eat 1-2 servings per week for best results!
BEETS: The Root Veggie for Blood Flow
- High in fiber and folate, beets support digestion and heart health by improving nitric oxide levels, which can help lower blood pressure.
- Healthy Hint: Eat beets regularly to boost circulation and energy levels.
Looking for healthy non-veggie options?
- Beans, almonds, quinoa, and oatmeal are delicious fiber-filled foods to enjoy.
How to Order Healthy When Eating Out
Navigating restaurant menus can be tricky, but making healthier choices doesn’t have to be overwhelming. Here are some smart options:
- Chopped Salad – A great balance of fiber, protein, and nutrients.
- Tacos – Choose corn tortillas and lean, grilled protein over fried options.
- Grilled Protein – Opt for fish, chicken, or lean beef, paired with vegetables or a salad.
- Burrito Bowl – Skip the tortilla and load up on veggies, beans, and protein.
- Eggs & Omelets – Packed with protein and vitamins, a veggie-filled omelet is a perfect meal any time of day.
Foods to Avoid:
- Fried foods
- Creamy sauces
- Highly processed snacks (think bar /protein bars)
- Pastries & donuts
- Large portions of pasta
- French fries (sorry!)
Fuel Your Body, Flourish in Life
National Nutrition Month is a great time to start incorporating wholesome, nutrient-dense foods into your daily routine. Whether you’re at home or dining out, making small healthy swaps can lead to long-term benefits for your energy, digestion, and overall well-being. Print a copy of our Easy Food Swap Guide for your next trip to the grocery store.
Want personalized nutrition guidance? At Flourish Medical + Wellness, we’re here to help! Contact us today to learn how functional medicine can support your health journey.