What Foods Should I Eat Every Day for Optimal Health?

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If you’re overwhelmed by conflicting nutrition advice and just want to know what to eat each day to feel your best, you’re not alone. With endless diet trends and food myths, it’s easy to forget that the foundation of health comes down to simple, whole foods that support your body’s natural healing, energy, and resilience.

This page outlines the most nutrient-dense, anti-inflammatory, and sustainable foods to eat daily for optimal health, longevity, and disease prevention.

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✅ Core Principles of Daily Eating for Health

The healthiest daily eating pattern is:

• Anti-inflammatory – Reduces pain, fatigue, and risk of chronic illness

• Toxin-free – Minimizes chemical exposure that disrupts hormones and immunity

• Balanced – Provides healthy fats, clean protein, and complex carbs

• Microbiome-supportive – Nourishes gut health, which regulates immunity, mood, and digestion

• Sustainable – Easy to follow, enjoyable, and adaptable long-term

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🥦 Top Foods to Eat Every Day for Optimal Health

1. Leafy Greens (Spinach, Arugula, Kale)

Rich in antioxidants, magnesium, and vitamin K—greens fight inflammation, support brain health, and feed beneficial gut bacteria.

2. Cruciferous Vegetables (Broccoli, Cauliflower, Cabbage)

Support detoxification, hormone balance, and cancer prevention through sulfur-rich compounds like sulforaphane.

3. Wild-Caught Fatty Fish (Salmon, Sardines, Mackerel)

High in anti-inflammatory omega-3 fatty acids (EPA and DHA), which support heart, brain, and joint health.

4. Berries (Blueberries, Raspberries, Strawberries)

Packed with polyphenols and fiber to lower oxidative stress, improve cognition, and regulate blood sugar.

5. Pasture-Raised Eggs or Grass-Fed Meat

Provide bioavailable protein, B vitamins, choline, iron, and essential amino acids needed for muscle, fascia, and neurological function.

6. Fermented Foods (Sauerkraut, Coconut Yogurt, Kimchi)

Feed healthy gut bacteria and support digestion, mood, and immune function through probiotics.

7. Avocados or Extra Virgin Olive Oil

Healthy fats that reduce inflammation, stabilize blood sugar, and support nutrient absorption.

8. Filtered Water with Electrolytes

Hydration is key for fascia health, energy, and detox. Add natural electrolytes (magnesium, potassium, sodium) to optimize absorption.

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🌿 ASTR Diet: The Daily Blueprint for Whole-Body Healing

De ASTR Diet simplifies daily nutrition by focusing on:

• Anti-inflammatory meals

• Toxin-free, organic ingredients

• Intermittent fasting for cellular repair

• Balanced intake of clean proteins, fats, and carbs

• Gluten-free, dairy-free, and seed-oil-free eating

This approach restores gut health, balances hormones, and improves energy—without extremes.
👉 Learn more in the Eat to Heal book, your guide to natural healing through food.

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🛑 What to Avoid Daily

To maximize daily health, reduce or eliminate:

• Refined sugar and seed oils (canola, soy, corn)

• Processed grains (white flour, white rice)

• Factory-farmed animal products

• Artificial sweeteners and additives

• Tap water with chlorine, fluoride, or contaminants

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Final Thoughts

The healthiest way to eat daily doesn’t rely on rules or willpower—it’s about nourishing your body with foods that lower inflammation, fuel energy, and support long-term wellness. By eating a variety of anti-inflammatory, whole, and nutrient-rich foods every day, you give your body the tools it needs to heal, thrive, and defend against chronic disease.

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📚 References

• Mozaffarian, D., et al. (2011). Changes in diet and lifestyle and long-term weight gain in women and men. New England Journal of Medicine, 364(25), 2392–2404.

• Calder, P. C., et al. (2011). Inflammatory disease processes and interactions with nutrition. British Journal of Nutrition, 106(S3), S5–S78.

• Singh, R. K., et al. (2017). Influence of diet on the gut microbiome and implications for human health. Journal of Translational Medicine, 15(1), 73.

• Schwingshackl, L., & Hoffmann, G. (2014). Mediterranean dietary pattern, inflammation and endothelial function: a systematic review and meta-analysis of intervention trials. Nutrition, Metabolism and Cardiovascular Diseases, 24(9), 929–939.

• de Cabo, R., & Mattson, M. P. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541–2551.

• Monteiro, C. A., et al. (2018). Ultra-processed foods: what they are and how to identify them. Public Health Nutrition, 21(1), 1–6.