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A healthy food guide to New York City

Today’s post is written by a reader Camila Sampaio. Camila is a clinical nutritionist specializing in functional nutrition and phytotherapy and post-graduate in nutrition and exercise physiology. Camila contacted me to write about how it is possible to eat healthy in New York – which I ALWAYS tell you! And if you’ve been following the blog for some time, you must have realized that the city does not live on fast food, right? I loved her collaboration – some of the restaurants mentioned have already been featured here on the blog, but there are other cool tips! Hope you like it!

My name is Camila Sampaio, I am a nutritionist and I love New York. In April, I was in the city – it was my fourth time – and this time I went with a purpose: to end the idea that New York only offers fast food. Of course, if you are traveling for fun, you do not need to deprive yourself of experiencing fast food or anything much outside of your eating routine. But one tip I always give my patients is: Stay within your proposal most of the time, make good choices whenever possible. And I’ll show you now that in New York, if you want, you can eat healthy the entire time of your trip.

See the locations on the map at the end of the post!

Let’s start with the category of the moment, vegetarians:

  • by Chloe – This is the most sought-after vegan restaurant on Google in 2018. Even those who are not vegan want to try it out. I was at the Rockefeller center store and loved the experience. There are 6 shops around the island and several new ones that will open. I chose a Whiskey BBQ and my husband a The BLT burg. The two with a baked potato with paprika and Kombucha to drink. Even though I’m not a vegan, I’ll be back for sure to try other things. Cashless. Prices range from $ 8 to $ 10.
  • Blossom – A vegetarian restaurant with super creative options on the menu. I did not eat there this time, I just got to visit it and I really liked the proposal. They reinvent classic versions of world cuisine. It’s already on my list for the next trip. It is necessary to make a reservation by the website, telephone, email or even in one of the two stores. Prices from $ 7 to $ 22. Check out the menu.
  • Souen – It is not vegan at all, but it is a restaurant based on the principles of macrobiotic nutrition, with organic ingredients, no dairy, no meat or any refined food. A different experience with very unusual combinations and flavors. The bill is not so cheap because the portions are very small, so you end up ordering several dishes. One cool thing is that they offer several menu options. So for those who are in doubt of what to choose, it is a good help. I recommend because of the experience that it is quite different. Prices from $9 to $24. Check out the menu.

Paleo and Low Carb: my favorite category

  • Hu Kitchen – A paleo, low carb restaurant and all based on the principles of real food. Everything there is of cultivation and own production. Including coffee and chocolate. How not to love? Unfortunately, there is only one store in the city. If you, just as I am concerned about the origin of the foods you are eating, this is the right place. Not to mention incredible service. They explain everything, including the cultivation and preparation of your dish. And the best part, the price fits in the pocket of a lot of people. Want another better part? They are like a market, you can take all this experience to your hotel or apartment. Take their chocolates, I’m sure you’ll love them. And they are prepared with top quality ingredients. Lunch options for $10 on average.
  • Egg Shop – Here if you are not low carb, you are also welcome. It is a restaurant whose dishes lead, as the name suggests, eggs. The menu is tailored to your liking. Do you want some bread? They have it. No bread? They also have. You know that good American brunch? At the Egg Shop, you get it without leaving your diet proposal. I loved everything I saw there. Prices from $10 to $ 15.
  • The counter – This is not exactly a low carb restaurant, but I have included it in this category because they have a set menu with the good, traditional American Burger and additionally allow you to set up your burger totally low carb. And to drink, ice cream and delicious teas. The price is a bit higher than burger chains, but it’s worth the freedom of DIY. NOTE: Be prepared not to get a table. And it’s a great choice for the day you decide to stroll the night through Times Square. Average price: from $15 to $20.

Salads – the options below have all the same concept: places where you can order your own salad or choose one of the versions offered. Average price: from $10 to $14:

  • Chop’T – Do you know that day of the trip that you have tried several typical foods of the city and you are beginning to miss your healthy diet? Chop’t is without a doubt the best option, especially if you are visiting the city in the summer. They have simply the best salads I have ever eaten in my life. In good style, you can choose the leaves, the accompaniments, the sauces and the seasonings. And best of all is that all the ingredients are organic and the sauces are all prepared by them and without any added sugar. For those who are uncreative, they also have a set menu with great options.
  • Fresh & Co – A super eco-friendly company, concerned with the origin of its food and with the environment. The highlight are the salads. Those served in a very large bowl with various delicious things mixed and very well seasoned. And although it is not a restaurant with a specific vegetarian, gluten-free or low carb menu, they appeal to all tastes. All the ingredients are organic and as the name itself says, they are very fresh and delicious. Fresh & Co also has the market plates, which are options with a protein of your choice (chicken, salmon, meat) and side dishes. You can order at the website and take out at one of the stores too.
  • Just Salad – This is another salad shop option that you can also order through the site. And a cool thing is that they put the calories on the menu. That is, for those who do not want to skip the diet, you can keep 100% control in Just Salad.
  • Sweetgreen – Another fast food salad chain. What’s the difference? The variety of ingredients is almost endless. You want to put everything in your salad. Sweetgreen also has Warm Bowls, which are hot bowls with vegetables and carbos (such as brown rice or quinoa).

Juices: (In winter, all options bellow offer hot chocolate, coffees, and teas).

  • Juice Generation – This is my favorite store for several reasons. And the first reason is their concern to prioritize the consumption of organic products and local producers. In addition, part of all juices sold is intended for social projects in Harlem and NGO protecting animals. And as if all this was not enough, they still make the best juices in the city. The menu features juices, smoothies, açai and the “medicinal juices”, which are juices with functional properties. And of course, I do not need to say that these are my favorites!
  • Jamba Juice – A juices chain that also offers a super varied menu and a cool thing are the shots of antioxidants. I love these shots, especially for the occasions when we suffered a sudden change of temperature. You give an extra boost to the immune system.
  • Juice Press – They only offer organic and grown products in the United States. In the menu, more than 50 options of juices, smoothies, teas, flavored waters and some healthy food options following the same proposal. Foods without preservatives, fresh and ready to eat. I tried the matcha with almond milk and loved it.
  • Joe & The Juice – I saw this place on Laura’s blog and, at the end of a walking tour, I choose the option Sex me up. And super recommend! If you like ginger, it’s delicious. I came back another day at a store near Central Park and tried the Herb Tonic, which is also very tasty. And besides the flavors, the service is great and the place beautiful.
  • Liquiteria – Whole organic menu and with some vegan options. Juices, smoothies, vitamins, and, for açaí lovers, it is the best option in NY. The one that most resembles the açaí of our Brazil. The atmosphere is super cool, and it is all that New York style, buy it and take out.


  • The Butcher’s Daughter – a good option for a quiet breakfast, mostly for a Sunday brunch. The organic menu with many options will really leave you in doubt of what to order. Unfortunately, I did not eat at the place, but I had a coffee to know the environment and I was very eager to return. Check the menu by clicking here.
  • Two Hands – This is a super cool Australian restaurant. Their proposal is to bring the light and fresh life of the coast to the great metropolis. They have a well complete menu with organic and fresh ingredients. Their brunch was elected in 2016 by the New York Times as one of NY’s best healthy brunch. Not to mention that their price is great. Check the menu clicking here

More options

  • Dig Inn – They have some plate choices, but if you want, you can put together your combo. Although not vegan, it has several vegan options and all flagged in the menu. The decor is charming. You can assemble your own marketplace. First, choose a protein (turkey, chicken, salmon, tofu), then choose a grain or leaf (brown rice, brown rice with tomatoes, etc.) and 3 sides (sweet potatoes, carrots, cauliflower). These dishes range from $8 to $12.
  • Nanoosh – One more good option for lunch. The shops are in that New York style with ordering counter and little tables and banquettes for a quick bite. A varied and comprehensive menu prepared with organic ingredients, it offers gluten-free, vegan, vegetarian options, soups, salads, made dishes, desserts, chopped fruits and natural juices. Prices starting at $9
  • Kashkaval Gardens – It is a Greek restaurant with healthier options for traditional dishes. Romantic setting for those who want to get away from the hustle and bustle of Manhattan, without skipping diet. I recommend the Truffle Fondue, which was one of the best things I’ve eaten in life ($14 per person). It has some vegan and gluten and lactose-free options. Check the menu by clicking here.


  • Pret a manger – Kind of healthy fast food. With a varied menu, it suits all tastes and styles. Great option for breakfast, lunch, and snacks. Sandwiches, salads, wraps, juices, vitamins, chopped fruits, yogurts, and coffees. And, during winter, it still has a really nice variety of soups, which you can even take to the hotel for that day that you are very tired. Options starting at $7.
  • Hale & Hearty –  It offers snacks, wraps, salads, juices and soups. Soups are the highlight. And they are incredibly delicious. Try all if you can, especially if you go to the city in the winter. It’s a good choice for lunch, snack or even dinner, when you’re exhausted from strolling all day. The prices are great and the best part: they have tables for you to seat. And like the good fast foods, they are everywhere. Options starting at $4
  • The Little beet Table – The place is cute, the service wonderful and the entire menu gluten-freeth lots of nice variety, including vegan options. I tried the brunch on Sunday and the experience was amazing. Tip: If you can, make your reservation in advance. But you can also place your order online.
  • Terri – healthy fast food, with good vegan and non vegan options for sandwiches, snacks, juices, smoothies, wraps, salads and breakfast choices. The menu also has some muffins and cupcakes with healthier ingredients. One cool thing is the juices menu of the day, with 6 choices per day. The price and the service are good.

On the streets

  • Fruits and juices – exploring New York means walking a lot. And juices are a great way to replenish water and nutrients these days. You will see juice trucks everywhere. You will also see a lot of fruit vendors

Did you realize how good it is to be healthy in New York?

1 Comment

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