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Welcome to Origins Nutrition!

Where science and nature work together

Quick Tips

In general, a healthy diet is one that is rich in whole, local, seasonal, organic, nutrient-dense foods. The quick tips below are very general guidelines and do not take into account individual food allergies, intolerances, needs,  preferences, or medical conditions. Rapid changes to diet may cause digestive issues, withdrawal symptoms and other problems; therefore, changes should generally be made slowly and in consultation with a medical practitioner.

Vegetables & Fruits

Vegetables & fruits are important components of a healthy diet, and are generally healthiest when seasonal, local, organic, and when applicable consumed with healthy fats to make fat-soluble vitamins more bioavailable. Less healthy choices are those highly process and/or prepared with unhealthy fats, sweeteners or other additives.
Check out the Shopper’s Guide to Pesticides in Produce!


Healthy fats for many individuals include some saturated (e.g., butter from pastured grass-fed cows; ethically sourced coconut oil), monounsaturated (e.g., olive oil) and some polyunsaturated fats (e.g., Omega-3s).
→ Omega-6 & Omega-3 polyunsaturated fats should be limited & balanced
→ Heating fats past their smoke points can create unhealthy carcinogens.
→ Avoid trans fats, hydrogenated, partially hydrogenated and refined oils.


Meats are healthier if the animals are free of synthetic hormones and were raised on their natural diets and in their natural habitats, for example:
→ Grass-fed/finished pastured beef, lamb, pork, and wild game
→ Wild-caught seafood; Pastured poultry (chickens aren’t vegetarians)
→ Avoid: Over-processing, feedlots & unnecessary additives (e.g., MSG)
For more on healthy meats, check out Eat Wild and Seafood Watch


Dairy (e.g., milk, cheese, yogurt, butter), for many individuals, is generally healthier when it comes from grass-fed and pastured animals, is raw (not pasteurized) if from trusted sources, is not homogenized, and is in its full-fat (not low-fat/fat-free) form.
If you don’t believe us, read this and then check this out!


Eggs from organic, pastured chickens (and ducks, quail, etc…) are generally healthier and higher quality.
→ Remember: Chickens aren’t vegetarians (they should eat bugs…)
Note that the following alone does not guarantee quality eggs: Natural, Omega-3, Vegetarian Fed, Free-Range, Cage-Free, Organic. Always look for organic, pastured eggs. To find a “good egg”, read this!


Some grains, tubers, legumes, nuts & seeds contain high amounts of substances (e.g. gluten, phytic acid, lectins, saponins) that may be related to nutrient malabsorption, indigestion or other issues.
→ Proper soaking & cooking may make these foods more digestible.
→ Avoid: Processed, refined, instant (e.g., white bread, cereal bars, chips)
Learn more about phytic acid, lectins and wheat


Nuts & nut flours are featured in some popular diet programs and can be part of healthy diet, but they should generally be consumed in moderation (less than 1-2 oz/day if trying to lose weight) and may be unsafe to consume if they have been subjected to high temperatures (e.g. roasted or baked at temperatures beyond their smoke points) due to the carcinogenic effects.
Learn more here


Healthy gut bacteria are essential for proper nutrient absorption, digestive health and overall health.  Attaining healthy gut bacteria may involve a slow change in diet, adding or removing certain food items and potentially consuming probiotics in lacto-fermented foods (e.g., sauerkraut, yogurt, kimchi) or supplements. Learn about the gut-brain connection


Sugar & alcohol should be minimal components of a healthy diet, if at all!
→ Natural sources such as honey, maple syrup and fruit juices are generally healthier than refined and artificial sweeteners.
Excessive fructose consumption (e.g., from high fructose corn syrup) is associated with increased health risks. Learn more here


Lifestyle, activity and stress level can affect nutrient needs, absorption and digestion, and therefore are an integral part of optimum nutritional health.
Read more about how stress wreaks havoc on your gut

hammer egg Did you know that what you have eaten in the past can impact how your body handles changes in diet?

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