Food As Medicine: Healthy Eating At A Glance

We have all heard the popular phrases “they” say about food and nutrition: “Breakfast is the most important meal of the day”; “You should eat six small meals a day (to keep your metabolism up)” and “Milk does a body good”. But is there any truth to these sayings? Where is the science and research behind them? And just exactly who is “they” anyways? When did the one basic thing that all humans do everyday that ensures our survival (i.e. eat food), become such a confusing and hotly contested topic. In my practice, I receive questions daily about what foods are “healthy” and what foods are “unhealthy”. While the answer is not a short one, it’s also not as complex as you might think. Food can be simple and the more we get back to eating as nature intended, the healthier we will be. If you understand that food IS medicine then you are on the right track. I always say, You are what you eat, what they [animal] ate, with whom you eat it and at what time you eat. The more often you get all four of these elements right, the more likely you are to achieve and remain at your ideal body weight, prevent chronic disease and not just survive, but live vibrantly.

We are living in a world where both healthcare providers and patients are overwhelmed with nutrition-related information. The definition of a healthy diet is still quite controversial. Questions about eggs, butter, gluten and grains are just some of the questions that I field on a daily basis. Many of us may have interacted with family members or friends, have seen on social media or heard from celebrities that insist that we should follow their way of eating because it helped them lose weight or improve their health. They may promote vegetarian or vegan diets, the Mediterranean diet, low-fat, low-carb or Paleo diets. While we should be happy for these people that they found their ideal diet that worked best for them, there is no “one size fits all” diet that suits everyone, rather, a set of overarching healthy eating principles that can be customized to suit our body’s physiological needs and personal preferences.

The principles of healthy eating described below are designed to nourish and energize your body. It’s based on current research on what and how people should eat to live long, healthy lives. It focuses on “whole foods” and borrows elements from both the Mediterranean diet and the “hunter-gatherer” approach (Paleo).

1. Eat real, whole foods. Limit or eliminate processed foods. Most foods in the center aisles of the grocery store should be avoided as they contain artificial colorings, flavorings and preservatives.

• When purchasing foods that come out of a box, bag or can, keep in mind: If you can’t read it, don’t eat it! If you don’t recognize the ingredients, your body probably won’t either.

• If it’s a plant, eat it. If it’s made in a plant, don’t.

• If it comes from a farm or field, eat it. If it comes from a factory, don’t. \

• Avoid highly processed cooking oils which can be inflammatory on the body (canola, vegetable, soybean and other seed oils).

2. Eat the rainbow.

• Plants contain compounds called “phytonutrients” that communicate with cells in the body and have the ability to change how they function. Eating a small amount of them everyday can have dramatic effects on the body.
• Aim for at least 1 serving of each color of the rainbow daily (red, orange, yellow, green, blue/purple/black, and tan/white/brown).

3. Eat fat (it doesn’t make you fat). Eating high-quality, minimally processed, omega-3-rich fat and oils is important and has a potent anti-inflammatory effect on the body. Healthy fats (including monounsaturated and polyunsaturated) are found in foods like olive oil (cold-pressed, expeller-pressed, extra virgin), unrefined coconut oil, butter from grass-fed cows, avocados, fish, nuts and seeds and are important for energy and needed for the health of every cell in your body.

4. Eat organic, Non-GMO, grass-fed, pasture-raised and wild-caught whenever possible. Conventionally grown foods often contain pesticides, insecticides and herbicides. Remember you are what you eat.

• There are thousands of man-made chemicals present in our environment. Recent research has shown that today’s baby’s are born with over 200 chemicals in their umbilical cords. Since we do not know the long-term effects of exposure to these chemicals and toxins, we should minimize exposure to pesticides, insecticides, hormones, antibiotics, herbicides and GMO’s.
• A helpful resource is EWG’s (www.ewg.org) “Dirty Dozen” and “Clean Fifteen” lists which are published annually and help you prioritize which fruits and vegetables are most important to purchase organic.

5. Eat protein (the building blocks of life) from high-quality, organic, grass-fed, free-range or wild animals and plants. Most people need about 3-4 ounces of protein (about the size of your palm) at each meal but some may need more (athletes, pregnant or nursing women).

• Every cell in the body contains proteins and it is needed to repair cells, support muscle growth and support the immune system.
• Protein should be included with every meal and snack (“never eat a naked carb”).
• Eggs are a good source of protein and humans have been consuming them since the very beginning. One egg per day may be appropriate for most people (as long as the eggs are organic, free-range/pasture-raised).

6. Eat less sugar and sugar substitutes. Sugar is probably the most inflammatory substance to our bodies and since inflammation is the root of most disease, it should be avoided. Sugary beverages (regular and diet sodas, sweet tea, etc.), candy and desserts should be limited or eliminated.

• 1-3 tsp of organic maple syrup, raw honey, blackstrap molasses, coconut sugar or agave may be consumed. Very tiny amounts of real stevia (check the label), monk fruit or erythritol can be used as alternatives.
• Staying hydrated with water, unsweetened herbal, black or green teas helps rid the body of toxins, enhances metabolism and promotes satiety.

7. Eat more fiber. The recommended daily fiber is 25 grams for women and 38 grams for men. It’s estimated that only 5% of the population is currently reaching this goal! Fiber is found in plant-based foods like whole grains, nuts, legume, vegetables and fruits.

• Insoluble fiber is found in the outer coating of vegetables. It acts like a broom inside your intestines sweeping out debris from the digestive tract and moving waste along.
• Soluble fiber is found in foods like oat bran, barley, nuts, seeds, beans, lentils, peas, some fruits and vegetables and psyllium. It attracts water, swells and creates a gel-like mass that traps toxins and cholesterol so the body can excrete them. It also feeds the “good” bacteria that live in your gut.

When you begin taking these first steps towards healthier eating, you begin down a path where you take back your control over your health and from the pharmaceutical and food industries. Only when consumers begin to demand healthier food options will we begin to see the changes that are long overdue in our local grocery store aisles and restaurants. Since most of us cannot live on farms and eat only the food we grow (like humans have for a millenia), we must become armed with the right knowledge that allows us to make the best food choices for our genetics, our current state of health and our future. In the modern age of medicine where there is a “pill for every ill”, food can offer you another way. In Functional Medicine we say, “Food is Medicine, Connection, Information and Energy.” When you choose food over pharmaceuticals, you create a healthy lifestyle that supports living and thriving, not just surviving.

Written by Michelle Fegeley, PA-C