A Chiropractor in West Palm Beach can help you with many ailments by way of adjustments. However, the food you consume on a daily basis has a very large impact on your body and the thousands of underlying processes that go on inside it every day. Nutrition is certainly a significant factor in your health. So some of your lifestyle choices outside of the doctor’s office can influence the effectiveness of treatment. When you eat well, your immune system fights off illness better, you elevate your brain function, you lose weight and your energy soars. By incorporating certain foods into your diet, you can contribute to faster healing and continued wellness. 

While taking a multi-vitamin/ multi-mineral supplement, fish oil supplement, probiotics and supplemental calcium (for women) is a good idea, your daily vitamins, minerals, and micro-nutrients should be mostly obtained by eating a nutritious diet.  Moreover, include as much fresh food as possible. And avoid processed or fast food as much as possible.  You may prevent cancer and help your body fight toxins by doing all of this. 

Your diet for general wellness and reducing inflammation in your body could start by following the modified basic four food guide.  Meiri Chiropractic offers chiropractic care as well as tips for healthy living, including a diet plan. We can help you make good eating choices so that you stay fit.


What is the Modified Basic Four Food Guide?

Firstly, food group guides have been used to help classify foods eaten into groups.  These groups represent elements of a balanced adequate diet.  However, the following doesn’t apply to pregnant or lactating women.

Secondly, serving size may be adjusted to match your calorie needs (e.g. athletes).  U.S. Adult Intake for calories are the following:

men: 1200 to 5000 kcal/day range, 2500 average

women: 700 to 3000 kcal/day range, 1500 average

Thirdly, when establishing your regular diet consider the basic food groups. Moreover, you may find it easier to eat a well-rounded diet by noting this reference.  Each group can provide you with vitamins, minerals, and other nutrients that your body requires to stay healthy.

Summary of Modified Basic Four Food Guide


Dairy Products- 2-3 servings per day

Dairy products are excellent sources of protein, vitamin B12, calcium and zinc.  You should seek low fat sources. Additionally, yogurt and kefir contain beneficial probiotics, which help keep your digestive system healthy. If you are lactose intolerant or just don’t tolerate dairy you should of course avoid it.

Animal Proteins, 2 servings per day

Animal proteins are excellent sources of protein, vitamin B6, B12, iron, zinc, chromium, and selenium. You should seek low-fat sources. Lean meats include all beef, poultry, and fish.  Eggs are also in this group. And if you are vegetarian, you can get protein from plants (increase plant protein servings).  

Plant Proteins, 2 servings per day

Plant proteins (legumes, nuts, seeds) are excellent sources of vitamin B6, folic acid, magnesium, iron, copper manganese, chromium, and dietary fiber.  Also, tofu (calcium sulfate set) is a great source of calcium.  A half-cup of firm tofu delivers 860 milligrams of calcium, or 66% of the recommended daily intake.

Whole Grain Products, 4 or more servings per day

Whole grain products (not white flour, white rice, etc.) are excellent sources of vitamin B6, manganese, chromium, selenium and dietary fiber. And refined grain products are missing the above nutrients.  Therefore, a  majority of grain foods you eat should be whole grain, cutting out processed and packaged products as much as possible. Grains make up a wide range of foods such as wheat and corn.  Lastly, if you are gluten sensitive try oats, rice, and quinoa. And you can eat grains whole or ground into flour to make bread, pasta, noodles, and cereals. 


Total Fruits and Vegetables, 4 or more servings per day.

The following special subcategories apply:


Dark Green Vegetables,  1 or more servings per day

Includes broccoli, brussels sprouts, dark lettuces and cabbages, spinach, dark leafy greens (collards, turnip greens, etc). These are excellent sources of vitamins A, E, and C, calcium, magnesium, iron, manganese, chromium and dietary fiber.

Vitamin C Foods, 1 or more servings per day

Includes citrus fruits, tomatoes, peppers, melons, strawberries, dark green leafy vegetables.  These are excellent sources of vitamin E, folic acid and dietary fiber.

Polyunsaturated Oils, 1 Serving per day

Includes most non-tropical plant and fish oils.  This is an excellent source of vitamin E and essential fatty acids.  You should avoid rancid oils that have been heated or stored too long (beyond shelf life).


Dr. Natalie Meiri


Chiropractic and Your Diet: Modified Basic Four Food Guide

According to the National Board of Chiropractic Examiners’ (Nabco’s) Practice Analysis of Chiropractic 2015 “Chiropractic is based on the premise that the body is able to achieve and maintain health through its own natural recuperative powers, provided it has a properly functioning nervous system and receives the necessary health maintenance components. These components include adequate nutrition, water, rest exercise and clean air”.

Your chiropractor in West Palm Beach will adjust your spine to improve the relationship between the spine and nervous system, which affects the function of all the organs and systems in your body. She will educate you on how to prevent future suffering by learning and implementing a lifestyle for health self enhancement.  In this regard, we may give take home exercises, recommend ergonomic changes and nutritional changes.  Call Dr. Natalie Meiri, your chiropractor in West Palm Beach at 561-253-8984 to find out more about Chiropractic and Your Diet: Modified Basic Four Food Guide or to schedule an appointment.