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Nutritional Counseling in Ellicott City

family-laughing-eating-dinnerNutrition and supplements are vital to healthy living. Choosing quality supplements can make a world of difference when it comes to you and your family’s health. That’s why we provide doctor-grade supplements at an affordable cost.

Eating a proper, nutritious diet offers numerous health benefits that keep you mentally and physically well.

Proper nutrition doesn’t mean starving yourself but instead means eating a diet balanced in lean proteins, carbs, and fats. recommends getting between 45 and 65 percent of your daily calories from carbohydrates, between 10 and 35 percent of daily calories from protein, and between 20 and 35 percent of your daily calories from fats.

Heart Health

A diet low in fats, cholesterol, and sodium can lower your risk of heart disease. The types of fat in your diet play a major role in your level of risk. Saturated and trans fats — commonly found in red meats, fried foods, coconut oils, palm oils, margarine, and packaged snack foods — increase your risk and should be avoided. Diets that reduce your risk of heart disease are rich in fruits, vegetables, whole grains, and low-fat dairy. Aim for four to five servings of fruits and four to five servings of vegetables daily.

Bone and Teeth Strength

A calcium-rich diet keeps your bones and teeth strong and helps prevent osteoporosis-related bone loss. Low-fat dairy products, such as milk, cheese, and yogurt; dark green vegetables, such as bok choy and broccoli; and fortified foods, such as soy products, fruit juices, and cereals, are good sources of calcium. The Centers for Disease Control and Prevention recommends 1,000 milligrams of calcium daily for average adults ages 19 to 50. Vitamin D helps your body absorb calcium; choose products fortified with vitamin D to balance your nutrition.


Increased energy levels are the immediate benefits of switching to a healthy diet. Eliminating excess fats, sugars, and refined carbohydrates helps prevent blood sugar fluctuations. Examples of refined carbohydrates include candy and white bread. Unprocessed carbohydrates, including whole grains, fruits, and vegetables, are the most nutritious. This allows you to maintain steady blood sugar and constant energy levels. Small, frequent meals also help maintain energy. In addition, eating a healthy breakfast helps keep you energized throughout the day. The American Council on Exercise recommends breakfasts, such as oatmeal with fruit or a light sandwich.

Brain Health

Proper nutrition increases blood flow to your brain, protecting brain cells and helping to prevent Alzheimer’s disease. For a brain-healthy diet, avoid fried foods and favor baked, steamed, and grilled foods. Also, eat dark fruits and vegetables such as kale, spinach, broccoli, prunes, raisins, blueberries, raspberries, plums, and cherries. Almonds, walnuts, pecans, and other nuts are great sources of vitamin E, which, along with other vitamins, also help fight Alzheimer’s disease.

Weight Control

To prevent weight gain, you must eat no more calories than you burn daily. You must eat fewer calories than your body burns daily for weight loss. Healthy and nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins typically contain fewer calories than sodas, sweets, and fast food meals. Shedding excess pounds reduces your risk of obesity-related conditions such as type-2 diabetes, clogged arteries, and thyroid dysfunction.

Nourish Your Body, Elevate Your Life

At World Class Chiropractic, we believe that nutrition is the foundation of a healthier lifestyle. Our knowledgeable team offers personalized guidance and doctor-approved supplements to support your unique nutritional needs. Schedule your consultation today.


Nutritional Counseling Ellicott City, Columbia MD | (410) 461-3435