How can I keep myself and my loved ones healthy in the face of all the world throws at us?

This question occupies my mind constantly—and I'm guessing it also does yours. Everywhere we turn, we come into contact with toxins that impact our health, from harmful ingredients and unregulated chemicals to pesticide-laden produce and environmental factors. Our post-industrial world is filled with potential hazards in our food, water, air, and homes.

So how do we fight against all this to ensure we stay as vital and healthy as possible?

One essential way is to lean into the basics of nutrition and clean eating as best as possible. For me and my family, this means reaching for nutrient-dense foods that bolster immunity, avoiding ultra-processed, edible things filled with toxins, and prioritizing making and eating meals together as much as we can. In doing this, I've found it puts the focus on what I can control.

Below are the additional food pillars I follow to help me and my family stay as vital as possible. (My pillars for keeping a clean home and reducing stress will come soon!) As you'll see, these pillars are basic and accessible, but they can change your life when followed.

And when things around food seem complicated, I always look to the wisdom of Michael Pollan: "Eat food, not too much, mostly plants."

#1: Cut out the added sugar.

Anything that contains added refined sugar and artificial sweeteners must go. This means foods and beverages with white table sugar, corn syrup, high fructose corn syrup, concentrated fruit juices, aspartame, and other added sweeteners. Studies show that sugars are a culprit in curbing the immune system's ability to fight off infection and other potential health invaders. Too much sugar has also been linked to cardiovascular disease, inflammation, and other illnesses. This ingredient is everywhere—so I always read my labels to see if it's been added.

I also aim to reduce my intake of natural sugars, such as coconut sugar, molasses, and maple syrup.

#2: Eat six to nine cups of vegetables (generally three cups per meal) daily.

Even at breakfast. You can mix them up. Leafy greens should take up at least 50 percent of your plate. Starchy vegetables (these are your sweet potatoes, butternut squash, etc.) should take up an additional 10 to 15 percent. Then protein and any other starches you may be eating (this could include gluten-free grains) should make up the remaining 15 percent or less. Don't let these percentages and numbers overwhelm you. What is most important is to follow the overall principle of eating mostly plants. And out of those plants, we want at least half of our plates to be leafy greens, with as much variety as is available at any given time and place.

I apply the same principle, in smaller amounts, to my daughter. Sometimes, she plates her own food. Other times, I plate for her. In general, I offer her healthy foods and let her decide what she will or will not eat. Of course, she's six and still needs guidance. She's not allowed to serve herself all of the sweet potato fries and nothing else. When I see her making fewer good choices, I tend to move in and make choices for her. But I do that less and less as she gets older. Eventually, she'll make all of her own choices, good and bad, for herself.

#3: Be kind to yourself.

Having a healthy relationship with food is essential to overall long-term health. Do I always eat perfectly? No. But I feel zero guilt over choosing one thing over another. I want a treat and indulge; I eat it, enjoy it, and move on. I don't dwell on the idea that I messed up. I don't waste any time feeling bad about what I've done. I keep going, and I aim to pack my next meal with nutrients. And if that doesn't happen, I aim for the next meal to veer back to more plants and nutrient-dense foods. These foods make me feel good—energetic, lithe, agile, flexible, ache-free, clear-headed, and stable throughout the day. This subtle shift makes all the difference and empowers me to make good, healthy choices more often.

#4: Aim for variety.

In our household, our ideal diet is broad and constantly varied—for the most part. What I mean by this is that the more vegetables, proteins, and healthy fats we eat, the greater the variety of nutrients that we consume. This ensures that we are getting just what we need but not too much. One way to do this is to mix it up and make a rough weekly meal plan so we don't end up eating the same ingredients (especially for breakfast or dinner sides) five days a week. This can happen VERY easily—and it doesn't matter what your dietary restrictions may be. If you're gluten-free, for example, the same ingredients (rice, corn, cassava flour, to name a few) are used ubiquitously in gluten-free packaged foods and baked goods. The point is the same: It's important to be aware and aim for variety.

#5: Consume healthy fats.

If you have to allocate your money, spend it on healthy fats. Nuts and seeds go rancid very quickly—in six months or less for some—because of their unsaturated fat content. It's important not to hoard these to avoid storing them for too long. Research has shown rancid fats and oils to be pro-inflammatory and cause cellular damage. Depending on how quickly I go through them, I store mine in airtight containers in the fridge or freezer.

I also recommend storing animal fats in the fridge and in the freezer, where they will last much longer. (I'm always mindful of purchasing animal proteins and fats that have been raised without hormones and fed with grains and grasses that haven't been sprayed with pesticides.) Variety applies here, too: To save on waste, I sometimes save bacon drippings for cooking grease instead of butter or oil. This makes everything taste better.

#6: Buy organic.

Buying organic fruits and vegetables is key to reducing our intake of synthetic pesticides and fertilizers. It also aids in increasing our nutritional intake, as some studies show organically grown fruits and vegetables have higher concentrations of antioxidants. If I want something that's not available organically, it's likely because it's out of season, so I don't buy it. I've made exceptions a few times, but I usually choose not to. If organic is not an option for whatever reason, stick to fruits and vegetables that tend to have lower amounts of pesticide residue. The Environmental Working Group is an excellent resource for discerning the critical produce to buy organic.

#7: Cook your own food.

The only way to truly know what you're eating (or putting on your body) is to make it yourself—or as much of it as possible. The next best thing is to buy it from someone you know who follows the same principles as you do. Cooking dinner, be it for ourselves and our families, can be challenging. But patience is essential here. Simply cooking a new dish or learning a new skill, such as how to cook a tender chicken breast, every week can go miles. It's also important to have fun in the kitchen. Nothing needs to be perfect.

#8: Eat mindfully.

I make it a priority for me and my family to eat together, sitting down without our phones. We have done this ever since my daughter started eating solid food. This practice allows us to appreciate our food, process the day, and enjoy our time together.

#9: Drink adequate water.

A good rule of thumb is to drink at least half of your body weight in ounces—and drink an additional amount to compensate for any caffeinated beverages you drink. (So, if you have an eight-ounce cup of coffee, try to drink an additional eight ounces of water that day.) Don't gulp, but rather sip it slowly and steadily throughout the day. Some research shows that gulping may actually be counterproductive as it can cause the body to excrete too much water, along with electrolytes, too quickly. Particularly now, I'm leaning toward the safe side and sipping every fifteen minutes or so (I always have a glass next to me) and always room temperature or warm water. If I feel like I haven't consumed the optimal amount of water, I like Laird Superfood Hydrate, which contains freeze-dried mineral-rich coconut water and essential minerals.

#10: And again, be generous with yourself!

Honestly, I don't eat strictly every day. Some days, my plate is filled with vegetables; others, not as much. And that is okay. What I advocate for is a loving attitude toward myself always. It's so important not to waste our energy on self-recrimination. Let's just keep going and be open-minded, caring, and generous with ourselves and our families. Aim for variety, go for fresh and organic, and savor all the moments. I believe that is the best thing we can do for our health—now and always.