Why Adding More is the Best Diet Strategy

When clients sit down with me, often exhausted from years of trying to eat “perfectly” or chasing the latest diet trend, I don’t hand them yet another restrictive list of foods to eliminate. Instead, I share a different approach—because adding more nutrient-rich foods is the best diet strategy for lasting health and healing. Rather than focusing on what to cut out, adding nourishing foods shifts your body and mind toward balance, reduces stress on your system, and supports your unique healing journey.

Why Adding Matters More Than Subtracting

Functional medicine teaches us that adding more of the right foods offers your body the tools it needs to repair, balance hormones, and regulate energy far better than simply removing foods. The body is an interconnected system, and what you put into it influences digestion, brain function, immune response, and inflammation levels. By consciously adding specific nutrient-dense foods, you provide the building blocks your body needs to restore balance and vitality.

Here’s what I often suggest adding first:

A handful of walnuts.
Rich in omega-3 fatty acids and polyphenols, walnuts support brain health, modulate inflammation, and promote heart health. Their healthy fats help stabilize blood sugar and sustain energy throughout the day, reducing the peaks and crashes that can drain your adrenal system.

A scoop of lentils.
Packed with fiber, plant-based protein, and resistant starch, lentils nourish your gut microbiome and support steady blood sugar levels. Stable blood sugar is crucial for mood regulation and energy, especially when adrenal or thyroid function is compromised.

A drizzle of extra virgin olive oil.
Olive oil is a potent source of monounsaturated fats and antioxidants that calm chronic inflammation—a common underlying factor in many chronic conditions. Its anti-inflammatory properties support cardiovascular health and help maintain cellular integrity.

A rainbow of roasted veggies.
Vibrantly colored vegetables provide a broad spectrum of phytonutrients and antioxidants that support detoxification pathways, immune function, and gut health. The fiber content also promotes regular bowel movements, a key aspect of functional medicine’s holistic view of healing.

A nutrient-packed green smoothie.

Blending leafy greens like spinach or kale with a bit of fruit, healthy fats (like avocado or flaxseeds), and a protein source creates an easy, delicious way to flood your body with vitamins, minerals, antioxidants, and fiber. This supports detoxification, gut health, and sustained energy throughout the day.