Moxie Dietitian
Food Lifestyle Nutrition

Get the Skinny on Skin

By on July 7th, 2017

Have you ever woke up, looked in the mirror, and said hello to your tired face?  I mean really said, “helloooo tired face”, out loud, to it?  I have and I’m betting I’m not alone.  How can we get that youthful glow we once had as a kid?

With cold weather just around the corner it seems apropos to discuss matters of the skin.  Let’s face it; many of us would like to have smooth, glowing, youthful skin without effort, but most of us have to do at least a little work to attain it.

What Can We Do?

With the effects of weather, age, and certain lifestyle choices it makes it more of a challenge to achieve great skin even if we diligently wash our makeup off at night and apply expensive creams and lotions.  Do you think the foods we eat have anything to do with it?  Think on this for a moment, every single morsel of food we eat gets digested and broken down into the vitamins and minerals that our bodies can use to build healthy skin.  If we are crash dieting or eating a diet high in processed foods we may not be getting the nutrients our skin needs to be healthy.

Start Here:

  • Eat plenty of protein. Amino acids go to work making collagen and elastic tissue that keeps your skin strong and supple.
  • Avoid sugar. Sugar has been shown to increase the number of break-outs and rashes on the skin.  Eating a diet that includes fresh fruit might help cut back on those sugar cravings.
  • Cut back on dairy. The hormone levels in milk plays a role in excess sebum production, which promotes acne.
  • Eat vegetables every day. If you’re hardcore, juice your vegetables and drink them with a meal, but whatever you do, get your daily dose of vegetables.  5-9 servings of fruits and/or vegetables a day is recommended and not all that hard to do when you realize that a serving is essentially one half-cup or one small fruit, for example.
    • Avocado has healthy fats and phytonutrients which are great for your skin.
    • Tomatoes are high in the antioxidant lycopene, which helps reduce sun damage.
    • Any dark green leafy vegetable you can find, eat it. The darker the leaf, the more nutrients it has in it.  Dark green leafy vegetables are high in antioxidants, which mean they fight the free radicals that break down collagen, which helps support healthy skin.
  • Pure H20. Skin is made up of 64% water, so staying hydrated is essential to healthy skin.  It also flushes your system and rids your body of toxins.

Lastly, create balance in your life.  Make sure you are getting enough sleep and take some time for yourself every day to reduce stress.  Eat a diet high in plants (without neglecting carbohydrates or protein), get some exercise even if you have to sneak it in at 4 a.m. while the kids are sleeping, and drink plenty of fresh water.  You will see the results looking back at you the next time you look in the mirror.


Natalie is a Registered Dietitian with a focus on whole food nutrition and balanced living. She is dedicated to helping others achieve better health and richer lives through sound nutrition and healthy choices.

Good health and habits are contagious. Choose your friends and associates wisely as their choices have a profound effect on you for better and for worse.