Food as Medicine

Written by: Dr. Marisa

Edited by: Drs. Andersen & Marisa

Food as Medicine

Our dietary decisions influence every cell in our body, providing the building blocks we need to function and grow. With this in mind, the quality and types of foods we consume have a direct impact on our individual experience of health. If we feed our body a diet full of refined sugars, processed foods, and unhealthy fats, these toxins are integrated into our cellular processes and tax our detoxification systems. If we feed our bodies high-quality whole foods, every cell in our body will be nourished with the nutrients it needs to function properly and thrive!

Biochemical Individuality 

In addition, when talking about diet, a factor often overlooked is that each person has a unique biochemical make up and therefore an individual’s nutritional needs will vary from person-to-person. There are many factors that contribute to our individual nutritional requirements including our genetics, constitution, environment, toxin exposure, inflammation level, microbiome, stress level, and food allergies, intolerances, and sensitivities. (See our blog article Food Allergy, Intolerance, & Sensitivity to learn more!) This is why there is truly no “one size fits all” diet!

Nutritious Components of Food 

Finally, combinations and concentrations of various constituents in our food are categorized into three main groups: macronutrients, micronutrients, and phytonutrients. Macronutrients include carbohydrates (complex and simple sugars), proteins, and fats. These are considered “macro” nutrients because your body needs more of these to use for energy and cellular regeneration. Micronutrients include vitamins and minerals, of which your body only needs a small amount to function. Vitamins can be further categorized as water soluble (B Vitamins and Vitamin C) or fat-soluble (Vitamins A, D, E, and K). Minerals can also be divided into major minerals (calcium, sodium, potassium, magnesium, phosphorus, chloride) or trace minerals (boron, chromium, cobalt, copper, iodine, iron, manganese, molybdenum, nickel, selenium, vanadium, zinc), again depending on the quantity your body needs. Vitamins and minerals act as cofactors (or assistants) in all of your cellular processes, which is why it is so important to eat a well-rounded diet full of all vitamins and minerals! Phytonutrients have a multitude of functions, most important of which is acting as antioxidants that protect your body from free radical damage. If we consume a diet that is deficient in vitamins, minerals, and phytonutrients our body will not function properly.

General Nutrition Tips 

Although there is not one diet that is best for everyone, these are some gems that are beneficial for most every body!

• Drink at least 64oz of water daily - Up to half your body weight (lbs) in water (oz) every day.

• Don’t drink water with meals or within 30 mins after. Don’t drink ice water with meals (or at all). 

• Avoid foods you know you are allergic, intolerant, or sensitive to.

• Only eat to 80% of your capacity, and avoid eating late in the day.

• Eat slowly. Take the time to chew your food & enjoy it to maximize digestion.

• Eat regularly throughout the day (2-3 meals on average) & avoid snacking between meals.

• Allow 4-6 hrs between meals for complete digestion (heavier meals = 5-6; lighter meals = 4-5).

• Focus on your food! Avoid looking at your computer & phone, driving, or reading… just eat!

• Eat fresh, local, organic, and unprocessed foods whenever possible.

• Eat home cooked food - Avoid eating out, & fast food entirely.

• Eat fermented, live foods every day (kimchee, miso, sauerkraut, tempeh, etc).

• Include a variety of vegetables or fruit at every meal - Eat the rainbow (color diversity).

• Eat 30+ different nutrient dense foods/week (fruits, veggies, grains, beans/legumes, nuts/seeds).

• Aim for 50 grams of fiber daily from vegetables, fruits, legumes &/or whole grains.

• Avoid empty calories (refined/processed foods, grains, sugars, etc).

• Focus on Omega-3 fatty acids from fish, nuts, & seeds.

• Limit animal proteins/products & only buy organic &/or pasture-raised. 

• Eat adequate protein: Males 50-70 grams/day; Females 40-60 grams/day (0.36-0.45 gram/lb).

• Be physically active 30 mins/day, 5 days/week & enjoy your meals with friends & family.

• Spend at least 2-3 hrs/week in nature (forests, gardens, parks, etc).

Again, these are general guidelines. If you are interested in more specific recommendations, please reach out!