New York Dermatologist’s Daily Diet for Glowing Skin

New York-based dermatologist and dermatologic surgeon Dr Michelle Henry recently revealed to readers her daily diet and the foods that help make you look healthy, glowing and resilient skin.

Her approach is simple: eat more whole foods, healthy fats, antioxidants and protein while limiting highly processed foods and refined sugar.

Why Diet Matters for the Skin

Your skin is the largest organ of your body, and how you eat is a huge part of its health. Nutrition can have a large impact on your skin’s overall health. Antioxidant-rich foods, healthy fats, and the important nutrients that go with them can help keep the skin barrier intact as well as protect the body’s immune system from inflammation and environmental stress.

Dr Henry’s diet is based on many of the Mediterranean-style principles of fresh fruits, vegetables, nuts, olive oil, legumes and lean protein.

On the other hand, eating too many refined carbohydrates and sugary foods may cause rapid spikes in blood sugar. This can lead to inflammation and even worse skin problems like acne in some people.

What Dr Michelle Henry Eats in a Day

Breakfast: Greek Yoghurt, Berries and Healthy Fats

Dr Henry starts her day with a nutrient-rich combination of:

Greek yoghurt  
Fresh berries  
Walnuts  
Ground flaxseed  
A drizzle of olive oil  

Greek yoghurt can be good for protein and beneficial bacteria, and berries are loaded with antioxidants. Walnuts and flaxseed have healthy fats, and olive oil is also part of a Mediterranean-style eating pattern.

This simple breakfast is designed to provide a mix of protein, fibre, healthy fats and antioxidants.

Lunch: Balanced Bowls and Lean Protein

Dr. Henry also enjoys a balanced lunch that may include grains and vegetables.

She may also choose lean protein sources, such as:

Grilled chicken  
Fish  
Vegetables  
Whole grains  

As a result, a satisfying meal that is not heavily processed or sugar-laden is desired.

Dinner: Fish, Vegetables and Plant-Based Foods

Dinner focuses on nutrient-dense whole foods.

A typical meal would be fish with a fresh salad, olive oil and mixed vegetables.

Lentils or beans with vegetables will provide protein, fibre and important nutrients for a plant-based option.

Foods That Can Support Healthy Skin

If you are going to have an overall skin-healthy diet, such foods as these should be included in your meals:

1. Berries

Berries such as blueberries, strawberries and raspberries contain antioxidants that protect the body from oxidative stress.

2. Olive Oil

Olive oil is a healthy fat and one of the major components of the Mediterranean diet.

3. Walnuts and Flaxseed

These are healthy fats that can be added to breakfast bowls, salads and smoothies.

4. Fish

Fish is a great source of protein and healthy fats. Including it as part of a balanced diet can help support overall nutrition.

5. Leafy Greens and Colourful Vegetables

Spinach, broccoli, carrots, tomatoes and other colourful vegetables provide vitamins, minerals and antioxidants.

6. Lentils and Beans

Lentils and beans are filling and fibre-rich options for people looking for plant-based protein.

Foods You May Want to Limit for Better Skin

You don’t have to eliminate your favourite foods completely. But if you can reduce the number of highly processed foods you eat, then that’s good for your health.

Try limiting:

Refined sugar  
Sugary drinks  
Highly processed snacks  
White bread and refined carbohydrates  
Excessive ultra-processed foods  

These foods can cause quick blood sugar spikes and may contribute to inflammation or acne in some individuals.

The Simple Rule for Naturally Glowing Skin

The biggest takeaway from Dr Michelle Henry’s daily diet is simple: healthy skin begins with healthy eating habits.

Instead of searching for one magical food or expensive skincare product, focus on building balanced meals with vegetables, fruits, healthy fats, protein and fibre.

A bowl of Greek yoghurt with berries and nuts, a protein-rich lunch and a dinner filled with fish, vegetables or legumes can be simple steps towards a healthier lifestyle.

Your skincare routine may begin in the bathroom—but your journey towards healthy, glowing skin could also start on your plate.