Balanced Diet Key To Healthy Weight Loss Program

Chiropractor, Exercise, Nutrition, Weight Loss

Over the past few decades, different health and wellness “experts” claim to have hacked the code on how and what to eat for optimal health. But there is one problem. These weight loss programs are all different.

One diet plan may say to focus on eliminating red meat. While another fad claims that the only way to be healthy is to eat meat in mass quantities.

Some diet plans claim that fats are evil, while another reveals that healthy fats are the key to a fully functioning brain.

Too many fad diets focus on either adding or completely eliminating entire groups of food: Carbs. Fats. Fruits and Vegetables.

While these programs might be trendy, there is one key fact that these fads fail to mention: Balance. The key to any healthy weight loss program in Springfield Missouri is balance and moderation.

There is no perfect diet or plan for everyone. However, there are some foods that should absolutely be added to your diet to help deliver a power punch of nutrients, vitamins, minerals and healthy fats.


Healthy fats are vital to any balanced diet and walnuts are packed full of Omega-3 fatty acids. One specific fatty acid is alpha-linolenic acid, which helps your body break down and absorb nutrients from your foods, which your body can then use as energy.

Walnuts are also a great source of magnesium which is essential for the overall health of your heart, blood sugar levels and mood. Add walnuts to your favorite salads, pasta dishes, or just eat them plain.


Another healthy fat, avocados are rich in monounsaturated fats, which are a tremendous benefit to your heart and cardiovascular health. This is another food that is rich in Omega-3 fatty acids, as well as dietary fiber, which is important for healthy gut and bowel function. The avocado is a diverse food that can be eaten on its own, over the top of eggs or tacos, or even blended into your favorite smoothie.


This Omega-3 fatty acid filled fish is a great source of good cholesterol. This fish is high in HDL, or good cholesterol, while remaining very low in LDLs and VLDLs (bad cholesterol).

When buying salmon, it is important to look for wild caught vs. farm raised in order to get the most nutrients and health benefits out of it. The American Heart Association recommends that everyone have two servings of fatty fish, such as salmon, every week.


Berries of any kind are rich source of numerous vitamins and antioxidants. Blueberries, blackberries, and strawberries are rich in polyphenols which are natural anti-inflammatory agents as well as help lower the risk of cancer. Polyphenols also have shown to help activate the immune system and fight off infections and disease. So the next time you have a sweet tooth, reach for some powerhouse berries.

Leafy/Stalky Greens

There are dozens of sources of leafy greens and stalky greens such as kale, broccoli rabe, spinach, and kale. These foods are rich in Vitamins A, C, and K. They also pack a punch of folate and iron.

The phytochemicals in these foods are naturally anti-inflammatory as well as help fight off pathogens that cause illness. Leafy and stalky greens help reduce the risk of high blood pressure, heart disease and diabetes. Make a salad or toss them into your favorite smoothie. Either way, increase the greens.

Ready to Make a Change?

Are you ready to get started on the path to a healthier you? Contact Us and learn about how we help our patients achieve their weight loss goals.

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