Have you ever considered that your food choices are like medicine for your body? It’s true! There is a fascinating connection between diet and health, so I’m here to help you understand how the food you choose can influence your risk of disease and overall well-being. Get ready to learn about the power of your plate and how you can use it to cultivate a healthier you.

The Power of Diet on Your Health

Many people believe that ‘food is medicine’ and for good reason. What we choose to eat has a profound impact on our overall health, influencing our risk of disease and well-being.

Choosing Food for Disease Prevention

The adage, ‘prevention is better than cure’, holds true when it comes to our diet. By making conscious food choices, we can significantly reduce our risk of developing chronic illnesses.

The Essential Role of Nutrients in Disease Protection

Numerous studies have shown that individuals who consume a balanced diet rich in essential nutrients are less prone to diseases.

What Should You Eat?

Whole Foods: Your First Priority

Let’s start with whole foods. They’re a top contender for a reason: no artificial additives or preservatives, just pure goodness. We all know the drill, but it’s worth repeating: vegetables and fresh fruits, along with whole grains such as wheat, oatmeal, farro, and quinoa, and legumes such as beans, chickpeas, and lentils are your dietary best friends. They’re packed with protein, healthy carbohydrates, and essential fiber (you need 35 grams daily). Whole foods also get bonus points for being lower in calories than meat and dairy, making them guilt-free substitutes.

Carbohydrates: Not the Enemy

Don’t fear carbohydrates. They’re a vital energy source and often make up a large chunk of our daily calories. Choose wisely, though, opt for the ones found in fresh and cooked vegetables, nuts, legumes, raw fruits, and whole grains. These are the good guys, fuel your body the right way.

Fiber: The Underrated Hero

Often overlooked, fiber is a critical nutrient that most of us lack. It keeps things moving smoothly, promotes regular bowel movements and keeps you feeling your best.

So, make sure you’re getting enough fiber through vegetables, fruits, whole grains, and legumes.


What Should You Limit?

Reduce Processed Meat Intake

Let’s be honest, we all love a good steak occasionally, but when it comes to processed meats, it’s best to tread carefully. The World Health Organization has classified processed meats as a Group 1 carcinogen, putting them in the same category as smoking. Remember, moderation is key-aim for meat to be a smaller part of your overall diet.

Say No to Refined Carbohydrates

Those sugary treats and processed carbohydrates may be tempting, but they don’t do your body any favours. Candy, bagels, desserts, sugary cereals, and non-whole grain breads are loaded with refined carbohydrates and sugar, which wreak havoc on your immune system, making you more susceptible to illness. Opt for whole grains and natural sugars for sustained energy and a healthier you.

Limit Sodium Intake

While salt adds flavour, too much of it can be detrimental to your health. The American Heart Association recommends limiting your daily sodium intake to 1,500-2,300 milligrams. Excessive salt intake is linked to high blood pressure and other cardiovascular issues. So, go easy on the salt shaker and explore other ways to add flavour to your meals.

Food is the problem but also the solution. As confusing as that statement might seem, it is true. Food as a preventative medicine can keep us healthy. What we eat is the main culprit behind many chronic diseases and eating a healthier diet helps prevent and treat the most common of these debilitating conditions. While food cannot replace medication entirely, a healthy diet is the foundation for a healthier population and planet. Here’s to being your best self.