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"My people are destroyed for lack of knowledge." Hosea 4:6 "Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food." Genesis 1:29

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Healthy Eating for a Healthy Body

"An ounce of prevention...."


There is no longer any question on whether diet and nutrition will prevent disease and help restore health.  The debate comes in determining exactly what a healthy diet is.  We are all different, we have different needs.  The following list of foods is based on general information available about the quality of our foods today.


Dietary Suggestions Breakdown:

•           Foods to Eliminate

•           Foods to Eat Sparingly

•           Foods to Eat in Moderation

•           Foods to Increase!


Special Needs:

•           Gluten Foods

•           Nightshade Vegetables


Please read Dietary Disclaimer *


ELIMINATE - These foods put a great burden on the body. Don't expect to accomplish this overnight.


  • Commercial Dairy Products: milk, cheese, ice cream, yogurt… *Testing of these foods show high concentrations of antibiotics, growth hormones, pesticides, etc. These toxins become concentrated in milk products.
  • Sugar: for some this may include raw honey, maple syrup, and the "good" sweeteners.
  • Processed foods: almost anything in a box, can, or package. These foods are often chemically altered, filled with preservatives, food additives, and many questionable chemicals. They also lack wholesome, nutritional value.
  • Fried, fatty foods: especially fast food! This includes heated oils (and oil rich foods like nuts) which are turned into "trans-fats".
  • Pork: a "scavenger" this food is high in parasites.
  • Caffeine: commercial coffee, tea, and soda...  not only are we consuming too much caffeine, these products are laden with chemicals and pesticides.
  • Inorganic sodium products: this includes the salt shaker and most processed foods.
  • Artificial sweeteners: especially aspartame
  • Wheat and wheat products: may be a problem for sensitive individuals due to the hybridization of our wheat. This also includes "whole wheat".


SPARINGLY - These foods may not be essential for good health, however, can make eating a more pleasurable experience.


  • Cooked tomato products: tomato sauce, spaghetti sauce, pizza sauce, etc. These foods are very acidifying.
  • Dairy products, Organic: can be highly mucous forming in some individuals, or during certain illnesses.
  • Sweeteners: Honey, maple syrup, agave. barley malt, rice syrup.
  • Organic Coffee: for some people, organic coffee can be enjoyed in moderation.




  • All animal products: Fish is the easiest of the flesh foods to digest.
  • Eggs: a good food if they are "yard" eggs from chickens fed organically and raised in the open instead of cages. Eggs should also be soft cooked to preserve the fat soluble nutrients in the yoke.
  • Chicken: easier to digest than meat. (Always use "free ranged" chickens without the use antibiotics).
  • Beef: "grass fed" beef grown the old fashion way! No growth hormones or antibiotics please!
  • Whole grains: include brown rice, millet, oat groats, etc. (does not include most pasta, bread, etc.)
  • Organic, whole milk, yogurt: replenishes the friendly flora (good bacteria in the gut).
  • Stevia: herbal sweetener, 200 times sweeter than sugar; balances blood sugar, alkalizing.



Foods to INCREASE!!! 


Then God said, “I give you every seed-bearing plant on the face of the earth and every tree that has fruit with seed in it. They will be yours for food.”  Genesis 1:29


  • Fresh, raw fruits: (on an empty stomach)
  • Fresh, raw or steamed vegetables: Be sure to include vegetables of all colors. Ex. green, red, orange, yellow, etc.
  • Essential oils from raw avocados, raw nuts and seeds (soaked in pineapple juice or water).
  • Beans, peas, and legumes
  • Fermented soy products: such as miso, natto, tempeh.
  • Fermented foods: Cultured vegetables, sauerkraut, yogurt, kim chi, etc.
  • Sea vegetables: an excellent source of minerals




"Gluten" Grains- Many people cannot handle the gluten grains: especially those with celiac’s disease and other intestinal conditions.


  • Barley
  • Oats
  • Rye
  • Triticale (a rye/wheat hybrid)
  • Wheat, including varieties like spelt, kamut, farro and forms like durum, semolina, bulgur


Nightshade Vegetables- These foods contain certain toxins which may contribute to arthritis, calcium depletion, and stiff joints


  • Tomatoes
  • White potatoes
  • Red and green bell peppers
  • "Hot" peppers such as chili and paprika
  • Eggplant


* Disclaimer:  The above lists of dietary suggestions are suggestions only. They are not intended to replace the dietary advice of your doctor or medical dietitian. If you have a medical problem please check with your doctor for your specific dietary needs.

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Dr. Polly Heil-Mealey,  ND, D.PSc., HHP, M Ed., CCI,  is not a Medical Doctor or Doctor of Osteopathy.  All information on is written from a Naturopathic perspective. Please read and understand our full website terms of use on our disclaimer page.