At New Life Chiropractic in Virginia Beach, we know that healing starts from the inside out. Nutrition plays a crucial role in supporting your spine, joints, muscles, and overall well-being. Whether you’re recovering from pain or just want to feel your best, a healthy diet is essential.
What is a Healthy Diet?
A healthy diet is one that fuels your body with the right balance of nutrients, vitamins, and minerals. It should be:
Balanced – A good mix of protein, complex carbohydrates, and healthy fats.
Whole-food based – Focused on unprocessed or minimally processed foods.
Rich in fiber – Supporting gut health, digestion, and inflammation control.
Hydrating – Prioritizing water and limiting sugary drinks.
Core Components of a Healthy Diet
1. Fruits and Vegetables
Aim for at least 5 servings per day of fruits and vegetables. These are packed with antioxidants, fiber, and essential vitamins.
Eat the Rainbow is more than a fun phrase—it’s science-backed nutrition advice. Different colors offer different health benefits:
Red (like tomatoes, strawberries): heart and prostate support
Orange/Yellow (carrots, oranges): vision and immune health
Green (spinach, broccoli): bone strength, detox, and cellular repair
Blue/Purple (blueberries, eggplant): brain health and aging protection
White/Brown (garlic, mushrooms): immune boosters and anti-inflammatory
2. Lean Proteins
Protein supports muscle recovery, immune function, and energy. Choose lean, high-quality sources:
Chicken, turkey, eggs
Fish like salmon or tuna
Plant proteins: lentils, quinoa, tofu, and beans
3. Healthy Fats
Fats aren’t the enemy. Your brain and hormones rely on them. Focus on:
Avocados
Nuts and seeds
Olive oil
Fatty fish
Avoid trans fats and highly processed oils found in fried and packaged foods.
4. Whole Grains
Swap white bread, pasta, and rice for whole grains like:
Brown rice
Quinoa
Oats
Whole wheat
These give you lasting energy, fiber, and help regulate blood sugar.
5. Limit Sugar and Processed Foods
Added sugars and processed snacks can lead to inflammation, fatigue, and chronic disease. Choose natural options like fruit to satisfy your sweet tooth.
Bonus Tips for Lasting Nutrition
Drink water: Stay hydrated throughout the day.
Watch portions: Listen to your body’s hunger signals.
Cook at home: You control ingredients and portions.
Be consistent: Progress over perfection.
Healthy Eating Supports Chiropractic Care
What you eat affects how you feel—and how well your body responds to chiropractic care. At New Life Chiropractic, we take a whole-body approach to healing. A well-nourished body heals faster, moves better, and stays strong longer.
Need Personalized Advice?
Dr. Mike Geheren and the team at New Life Chiropractic in Virginia Beach are here to support your journey to optimal health—through chiropractic care, nutrition guidance, and lifestyle support.
Call today or book online to take the next step toward a healthier, pain-free life.