Book an Appointment

Food

At Functional Medical Basics, food is the foundation of wellness. We guide you toward nourishing, whole foods that restore balance, reduce inflammation, and fuel lasting energy. By focusing on nutrient-dense choices — from colorful vegetables and fruits to clean proteins and healing spices — we help you build a diet that supports both daily vitality and long-term health.

Whole Food, Plant-Rich Diet

A whole food, plant-rich diet provides the foundation for long-term health, energy, and disease prevention. By focusing on nutrient-dense foods and limiting processed products, you support detox pathways, balance blood sugar, and reduce inflammation.

Recommended Foods

  • WATER
  • Fruit- apples berries, oranges not canned
  • *Nuts- almonds, walnuts unsalted
  • Basmati rice, jasmine rice (1-2 x week), butternut/acorn squash/sweet potatoes
  • Beans- pressure cooked, tempe, tofu
  • Eggs (Omega-3) Cheese- goat, sheep (feta)
  • Smash Fish- salmon,mackerel, anchovies, sardines, herring
  • Pastured raised chicken,Grass fed pasture raised meat-, no hormones, no cured or smoked meat
  • Dairy- organic A2 cows grass fed yogurt, cheese, goat cheese, sheep cheese
  • Olive oil, Kerry gold butter, coconut oil, avocado oil
  • Coffee, green tea
  • Fermented foods 1-2 forks- sauerkraut, (bubbies, superkraut), kimchi, kefir
  • Spices- turmeric, rosemary, ginger
  • Dark chocolate, cocoa almonds – dessert
  • Organic foods when possible especially wheat, corn, soy, meat,chicken,eggs
  • Prebiotics: garlic, onion, leek, Jerusalem artichoke, ginger

Food to Avoid

  • Sugar, artificial sweeteners
  • ALCOHOL
  • Gatorade, SODA, lemonade, iced tea, fruit juice, beer
  • Corn, Pasta, couscous, instant oatmeal, white rice
  • Bread, bagels, crackers, flour, english muffins
  • Corn and blueberry muffins (cake!)
  • Cereal, rice krispies, cheerios, raisin bran,granola bars, sweetened granola
  • Cookies, cake, doughnuts, pancakes, waffles
  • Fast food, pizza, processed or lunch meats, hot pockets
  • French fries/potato chips, Instant potatoes
  • Sweetened yogurt (vanilla, fruit), yogurt drinks
  • Dried fruit, craisins
  • Milk, Non-dairy CREAMER!
  • Vegetable oils, seed oils

Minimize pesticides and chemicals

  • Especially glyphosate/round-up
  • Use EWG.org website for information on most and least pesticides in food

Detox-Friendly Foods

Supporting your body’s natural detox pathways—especially in the liver—is an important step toward optimal health. The following foods are rich in antioxidants, phytonutrients, and compounds that help the body process and eliminate toxins more efficiently.

Detox Food List- Promotes Liver Detox Pathways

  • Cruciferous
    • Broccoli
    • Cauliflower
    • Cabbage
    • Brussels sprouts
    • Watercress
    • Kale
    • Aruga
    • Swiss Chard
    • Radish
    • Tunip
  • Green tea
  • Pomegranate
  • Artichoke
  • Garlic
  • Berries
  • Curcumin-Turmeric Root
  • Beets
  • Avocado
  • Flaxseed
  • Mushrooms

Lifestyle Recommendations

  • Exercise: Strength training + cardio, 20–60 minutes daily
  • Sleep: 7–8 hours per night
  • Stress Reduction: Walking, yoga, meditation

Ready to take the next step?

Schedule your appointment today. Call (845) 294-0661 or contact us

Book an Appointment