Food as Medicine: A Guide to Building a Nutrient-Rich Lifestyle


What if food could be your medicine? Emerging research shows that the right foods can help prevent and even treat many chronic diseases. By being mindful of what you put on your plate, you can harness the natural healing powers of food to transform your health.

Fill Your Plate With Plants

A whole food, plant-based diet focused on fruits, vegetables, whole grains, beans, nuts and seeds provides a powerhouse of antioxidants, fiber and phytochemicals. Minimizing processed foods, saturated fats and added sugars found in the typical Western diet further reduces inflammation and risk for chronic diseases like heart disease, diabetes and cancer.

Loading up on plants packs your meals with vitamins, minerals and antioxidants lacking in the standard American diet. The fiber keeps your gut microbiome happy and blood sugar levels steady. Eating the rainbow provides a diversity of health-promoting compounds.

You can use the Integrative Nutrition Plate a reference.

Eat More Medicinal Foods

Certain plant foods contain exceptionally high levels of antioxidants, polyphenols and other compounds that work directly against inflammation, oxidative stress and disease formation. Berries, leafy greens, herbs, spices, cocoa and cruciferous veggies like broccoli and kale are brimming with these medicinal compounds.

Making an effort to regularly include these healing foods will help protect your cells and tissues from damage. Their anti-inflammatory effects can ease joint pain, improve digestive issues, boost immunity and more.

Customize Your Diet to Meet Your Needs

While the general prescription is to eat more plants, you can tailor your food as medicine plan to target specific health conditions. Those with gut issues can emphasize fermented foods and high fiber choices that nourish gut bacteria. Omega-3 fatty acids in fatty fish like salmon can reduce joint inflammation for those with arthritis.

As a Certified Integrative Nutrition & Health Coach, I’ve been helping my clients identify the best medicinal foods for their needs. I provide meal plans and recipes that harness the healing potential of real, whole foods to transform their health.

The key is consistency. Sticking with a predominately plant-based diet focused on disease-fighting compounds will help you feel and function at your best.

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Focusing on using whole foods as medicine is an empowering way to take control of your health. However, making lifestyle and diet changes is not as easy as it sounds. That’s why in our coaching practice we start with the mindset. Once you understand the root cause of your behavior and habits, it becomes easier to make improvements.

If you are interested in making healthier food choices but don’t know where to start, I highly recommend to subscribe to our Newsletter in which we cover Meal Prepping topic for busy professionals. Just click on the image below to start your meal prep journey.

Remember, what you eat truly makes a difference, so let food be thy medicine for a healthier, happier YOU!

"The doctor of the future will no longer treat the human frame with drugs but rather will cure and prevent disease with nutrition."

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