What to Eat Every Single Day


healthy eatingSo you’ve started to kick those bad habits to the curb… Fried foods? Not anymore! Sodas high in sugar? A thing of the past! Congratulations… you are taking the right steps towards living a healthier, more abundant life. But don’t stop just yet…

Did you know that the foods you add to your diet are just as important as the ones you take away?


In order to reach your health goals and truly live abundantly, it’s imperative to incorporate plenty of fruits and vegetables in your diet. Not just any – but specific fruits and vegetables that are high in fiber, high in polyphenol content, and proven to help you live a healthy anti inflammatory lifestyle.

More than an apple a day…. (to keep the doctor away!)

Why polyphenols? Besides the fact that adding polyphenols means adding delicious foods to your diet (strawberries, spinach, dark chocolate, even red wine… yes please!) there is strong evidence on polyphenols’ ability to control gene expression, specifically the genes that control inflammation.

So…. What foods should I be eating every day?

Choose a few of your favorite foods from the list below, (or check out our complete high polyphenol foods list) and add these to your diet each and every day. Or, switch it up – try a new high polyphenol fruit or vegetable each week. (You may just find a new favorite!)

  • Apples
  • Strawberries
  • Raspberries
  • Sweet Potatoes
  • Artichokes
  • Garlic
  • Dates
  • Eggplant
  • Kiwi
  • Spinach
  • Peaches
  • Cherry (or grape)
  • Corn


…. The list goes on! Click here for a complete list of high polyphenol fruits and vegetables.

Fill Up on Fiber (& Feel Fuller for Longer!)

healthy foodsAt Gene Smart, we love fiber! It may sound corny, (no pun intended…) but there is something almost magical about the connection between fiber and weight loss.

In fact, in the Gene Smart Diet study, every single participant stated that increasing their daily fiber intake was the single most important key for weight loss, because it kept them feeling fuller for longer.

Add 14-16g of fiber for every 1,000 calories consumed (or about 30 grams for a 2,000 calorie diet) to reap the healthy benefits of fiber (you know, things like increased energy, reduced hunger, and lower risk of disease.)

Choose a few of your favorite high fiber foods from the list below and incorporate them into your daily diet.

  • Avocado
  • Black Beans
  • Raspberries
  • Kale
  • Bananas
  • Lentils
  • Corn
  • Edamame
  • Apples
  • Chickpeas

Looking for even more options? Check out our complete list of high fiber foods and find your favorites. Feel free to get creative (check out our Avocado Hummus recipe)! Then, eat those foods each and every day.

The Best Part?

What’s the best part of incorporating foods with high polyphenol content and high fiber foods? It’s a toss-up between how great you’ll feel and how many delicious foods you get to eat. Not to mention, you’ll be reducing your risk for chronic inflammatory disease (such as heart disease & obesity) and increase the overall quality of your life.

Find us on Facebook LogoWhat anti inflammatory foods do you already eat each and every day? Connect with us on Facebook and let us know… your suggestion(s) may just help another member of our community find a new favorite recipe!

Each week, we share a powerful and motivational quote. Sometimes taking just 5 seconds to read an inspiring line or two can make a world of difference in your day. We hope you enjoy this week’s…. please feel free to share with friends and family, and don’t forget to check back next week for a new quote!

Weekly Words of Wisdom, genesmart.com“True humility is intelligent self respect which keeps us from thinking too highly or too meanly of ourselves. It makes us modest by reminding us how far we have come short of what we can be.”

-Ralph W. Sockman



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The Gene Smart Team

What Is Gene Smart? At Gene Smart we provide health news, information and scientifically researched supplements. Our supplement formulas are cutting-edge and meet the highest quality assurance standards in the industry, to help you with a variety of health conditions....

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