What to eat if you have chronic fatigue and inflammation?

If you're experiencing chronic fatigue, brain fog, or systemic inflammation, the foods that tend to support recovery are anti-inflammatory whole foods: fatty fish like salmon and sardines, leafy greens, berries, olive oil, turmeric, and fermented foods that support gut health. Foods that commonly worsen inflammation include ultra-processed foods, refined sugar, seed oils, alcohol, and — for some people — gluten and dairy.

The challenge is that the right protocol is highly individual. What reduces inflammation in one person may trigger it in another, which is exactly why working with a functional dietitian matters. They run targeted testing, identify your specific triggers, and build an eating plan around your body — not a generic template.

Square Fare prepares meals that follow your dietitian's exact protocol: your macros, your restrictions, your goals, made fresh from scratch every week.

What to eat for gut health and food sensitivities?

Gut health nutrition focuses on feeding beneficial bacteria, reducing intestinal inflammation, and identifying foods that trigger symptoms. A functional approach typically starts with an elimination protocol — removing common irritants like gluten, dairy, soy, corn, eggs, and alcohol — and systematically reintroducing them to identify personal triggers.

Foods that tend to support gut healing include bone broth, cooked vegetables (easier to digest than raw), fermented foods like kimchi and sauerkraut, prebiotic foods like garlic, onion, and leeks, and omega-3 rich foods that reduce gut inflammation.

Many clients find that even after identifying their triggers, meal preparation becomes a significant source of stress — reading every label, avoiding cross-contamination, eating out safely. Square Fare removes that burden entirely. Every meal is prepared knowing your exact restrictions, made fresh with clean ingredients, and portioned to your needs.

What to eat for hormonal imbalances, PCOS, and perimenopause?

Hormonal nutrition is one of the most searched and least well-answered areas of functional dietetics. For conditions like PCOS, perimenopause, thyroid dysfunction, and estrogen dominance, food choices directly influence hormone production, clearance, and balance.

Key nutritional principles for hormone health include stabilizing blood sugar (reducing spikes and crashes that disrupt cortisol and insulin), supporting liver detoxification pathways (which process and clear excess estrogen), getting adequate protein (essential for hormone synthesis), and reducing inflammatory foods that dysregulate the endocrine system.

Specific foods that support hormonal health include cruciferous vegetables like broccoli and Brussels sprouts, flaxseed, fatty fish, leafy greens, and adequate dietary fat from sources like avocado, olive oil, and nuts. Refined carbohydrates, alcohol, and ultra-processed foods tend to worsen hormonal symptoms.

A functional dietitian in New York City can run a full hormonal nutrition assessment and build a personalized eating protocol. Square Fare's meals are then prepared to match that protocol exactly.

Frequently asked questions

What is the difference between a functional nutritionist and a registered dietitian? A registered dietitian (RD) is a licensed healthcare professional with a minimum of a bachelor's degree, supervised clinical practice, and a national board exam. A functional nutritionist may or may not have that credential — the term is not regulated. When you see "functional RD" or "integrative RD," that means a fully credentialed dietitian who has pursued additional training in functional and root-cause nutrition. All of the practitioners in Square Fare's directory are credentialed registered dietitians.

How do I find a functional dietitian in New York City? Look for RDs with credentials like IFNCP (Integrative and Functional Nutrition Certified Practitioner), CLT (Certified LEAP Therapist for food sensitivities), or who list specialties in gut health, autoimmune nutrition, or integrative care. The dietitians in Square Fare's directory are a good starting point — all are based in or serving New York City, and all collaborate with Square Fare to support their clients' meal plans.

Does insurance cover functional nutrition counseling? Some insurance plans cover registered dietitian services, particularly when tied to a diagnosed condition like diabetes, kidney disease, or an eating disorder. Functional nutrition counseling is less consistently covered. Many functional RDs offer private pay with superbills you can submit for potential reimbursement. Contact your insurance provider and the individual dietitian to discuss options.

How does Square Fare work with my dietitian's nutrition plan? When your dietitian refers you to Square Fare, they share your macros, dietary restrictions, food preferences, and any relevant health goals. Square Fare uses that information to prepare weekly meals that match your protocol exactly — the right calories, the right nutrients, the right ingredients, and none of the ones you're avoiding. Your dietitian stays in the loop, and as your protocol evolves, your meals evolve with it.

Can I use Square Fare without a dietitian referral? Yes — you can start by taking Square Fare's quiz, which collects your health goals, dietary preferences, and any restrictions. Claire personally reviews each profile and builds your meal plan from there. Many clients start independently and later connect with a dietitian in the network for deeper nutritional support.

What does Square Fare food actually taste like? Everything is made from scratch by a personal chef — real ingredients, house-made sauces and dressings, no added sugar, just a touch of olive oil and salt. The goal is food that genuinely tastes good and makes you feel good after eating it. Use code CHERRY for 20% off your first order.