How to Improve Your Diet and Achieve Optimal Health

Want to improve your diet and achieve optimal wellness? Our clinicians share tips to improve your diet and your mind.

There are simple ways to improve your diet without disrupting your sanity. Eliminating foods can cause panic and stress for most people, but what they fail to realize is it enhances their health. Our clinicians have some helpful tips that you can implement into your life today.

Instead of thinking about all the foods you will be giving up, think about all the foods you can allow into your diet to improve your health. It’s a powerful shift right? When we remove foods that are hurting our health and add in ones that can heal the brain and body, it can improve our lives dramatically.

Improve Your Diet with Small Changes

You can improve your diet and begin eating for a more balanced brain today by making small changes. Sure, the foods you crave can seem like “sinful” choices, but the truth is, if they are hurting you physically or mentally they aren’t good for you. Food allergies and intolerance show up in your behavior, mindset and can be felt in your body.

Could that ulcer in your mouth or tendency to have a short fuse with your spouse simply be due to stress?  It can also be due to an intolerance or dietary trigger, because the nervous system in your gut (enteric nervous system) communicates with the brain.

You can try to eat  better snacks, drink green juice or eat a trending diet, but that doesn’t work for everyone. Our clinical team has come up with simple ways to improve your diet, mind and life.

Guidelines to Improve Your Diet

It really is this simple. Follow these guidelines for foods you should be eating and minimizing to achieve a new nutritious diet. Also consult with your practitioner to determine what other things you should be avoiding or adding for more brain power.

Foods You Should Be Eating More of:

  • Want to improve your diet and achieve optimal wellness? Our clinicians share tips to improve your diet and your mind.Lean, Hormone Free Meats:
    • Salmon, sardines, beef, chicken, turkey, bison, elk, venison
    • *Beef should be exclusively grass fed or grass finished (not grain fed)
  • Healthy Fats:
    • Cold pressed oils like olive and sesame, coconut oil, seeds, flax, fish oils, nuts, avocados
  • Vegetables
    • Asparagus, beets, broccoli, cabbage, carrots, chard, green beans, okra, spinach, summer squash, tomato, turnip, zucchini
  • Whole Grains and Complex Carbohydrates:
    • Starchy tubers (sweet potatoes, root vegetables), rice, quinoa, gluten free-oats, amaranth, pure buckwheat, pumpkin, winter squash, beans such as chickpeas, pintos, black, navy or kidney beans, and legumes like lentils and peas
  • Fruit in moderation:
    • Apples, apricots, berries, cantaloupe, cherries, grapefruit, grapes, kiwi, mango, melon, peaches, plums, star fruit, watermelon
  • Nuts/Seeds:
    • Walnuts, almonds, cashews, pumpkin seeds, flax seeds
  • Water:
    • 1/2 body weight in ounces is minimum
    • Add a berry, lemon, cucumber slice, or mint to give it flavor

Foods to Minimize or Eliminate

Want to improve your diet and achieve optimal wellness? Our clinicians share tips to improve your diet and your mind.

Sugar and Sweeteners

  • Avoid sugar, corn sugar, HFCS, fructose, aspartame, saccharin, sucralose, sorbitol, or xylitol-  Stevia is okay


  • Avoid food dyes, additives, nitrites, MSG, BHA, BHT, TBHQ, bromates

Hydrogenated Oils

  • Partially hydrogenated oils, trans fats

White Foods

  • Flours, sugar, dairy

Common Food Allergens

Even if you don’t have an allergy to these foods if you are suffering from high histamine levels,exhaustion or leaky gut, these foods may be to blame.


  • Wheat, spelt, rye, barley, kamut, triticale, soy sauce


  • Milk, dairy, lactose, lactalbumin, whey


Soy, Corn, Peanuts


  • Including tomatoes, potatoes, eggplant, peppers

Helpful Hints Improve Your Diet and Brain Chemistry


  • Include protein in all meals or snacks:
    • For example, have one egg with a gluten-free oats and handful of strawberries and teaspoon of flax seeds for breakfast.
    • For a snack, have an apple with pumpkin seeds or almonds or sun-butter (unsweetened).
    • Consider prepared hard-boiled eggs with carrot sticks for a snack on-the-go.
  • Include complex carbohydrates Beans, whole grains, legumes, starchy tubers such as sweet potatoes and root vegetables.
  • Drink most of your fluids BETWEEN meals to increase absorption of nutrients from food.
  • Enjoy your food! Avoid watching TV or using screens while eating.
  • Maintaining optimal glucose levels will help to stabilize mood and energy
  • Eat every 2-4 hours. Eat before long strenuous activity and within 45 minutes of exercise.
  • Choose snacks with protein and fiber. Some examples of snacks include:
        • banana with hazelnut spread
        • hummus and carrot sticks
        • hard-boiled egg with veggie sticks
        • pumpkin puree with almonds and cinnamon

Do you have questions about your diet or brain chemistry? Email us at or call 888-257-9068


Want to improve your diet and achieve optimal wellness? Our clinicians share tips to improve your diet and your mind.



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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.




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