The Foundation of Food

What did you eat today? 

So much of our lives revolve around food. It is a cornerstone for our pleasure, our socialization, and most of all, our health. 

Obviously, we need food to survive, but food has the capacity to mean a lot more than that. Eating the right food can help us THRIVE. 

Welcome to part 3 of my Foundations of Health series. We’ve covered Water and Sleep, and this month it’s all about food.

The Importance of Food

Food is our fuel. Food is the building blocks for our bodies. What we eat literally becomes us as our bodies use our food to regenerate our cells. 

We rely on the energy, macro, and micronutrients in the food we consume to fuel every process our body undertakes. 

Yet, for many of us, we pay very little attention to the food that we put in our bodies. We think it doesn’t really matter. I’m here today to tell you that it absolutely does matter. 

Many common ailments that plague our modern population are a direct result of not laying their health foundation, and a big part of this includes diet. Some of the most common being a higher risk of obesity, depression, digestive issues, heart disease, and stroke, type 2 diabetes, cancer, and early death. 

But it goes so much beyond that into our day to day health. How you feel through each and every day. How much energy you have, your mental clarity, the efficacy of your immune system, your sleep quality, your work, and your physical performance all rely on how you fuel yourself. 

Well then Dr.Marita, what exactly should I be eating? 

There is A LOT of information out there on what the optimal diet is, and it can be very confusing to navigate. This is further confused by the marketing messages that many companies use to sell their products. It’s no wonder that so many people are left wondering what the heck they should actually be eating?!

Here are some ground rules: 

1. Keep it Simple

As Michel Pollen summarized, pretty much everything you need to know about healthy eating can be summed up in seven words: "Eat food, not too much, mostly plants."

2. Follow an Anti- Inflammatory Diet

Most people benefit from reducing inflammation in their bodies. Inflammation is a cause for many health problems and there are some key foods that tend to cause an inflammatory response in most people. Avoid or limit foods such as sugar, red meat, processed food, dairy, gluten, caffeine, and alcohol. 

3. Eat Whole Foods

Processed foods contain many harmful additives and chemicals and also tend to be high in sugar, salt, and trans fats. A good rule of thumb is to stick to eating whole foods, meaning foods that are as close as possible to their natural state. Think fresh fruit and vegetables, whole grains, fresh grass-fed meat and wild fish, natural oils, nuts, seeds, dried legumes, and beans. A good way to think of it is “Did my Great- Grandmother’s generation eat this?” 

4. Eat Organic & Hormone Free

A lot of our food has sadly been grown or fed with a lot of pesticides and herbicides. Many animals are also injected with hormones and antibiotics that reach us through our consumption as well. All of these things take a major toll on the health of our liver. It’s best to buy organic, grass-fed, and hormone-free wherever possible. Due to the premium cost of organic food, it may not always be affordable. Try at least to avoid the “Dirty Dozen.” These are the products that contain the highest levels of pesticides: strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes. It is well worth the extra spend at the store to buy organic options for these foods at least.

5. Have Balance 

Healthy living is all about balance. Part of eating a balanced diet is leaving wiggle room. After all, a major part of food in cultures throughout history and globally is pleasure and socialization. Remember to allow yourself to relax and have fun with your food as well. 

6. Listen to your Body

We have become accustomed in our world to always look outside of yourselves for guidance while forgetting that we have an amazing guidance system built right in: our bodies. Take the time to listen to what your body is telling you and really check-in and sit with it. It’s a good idea to keep a food log for a few weeks so that you can begin to notice patterns. Do you always get indigestion after you eat bananas? Do you always sleep really well on days you don't eat any sugar? Use the wisdom your body has to offer and trust it. It’s important to be very honest in this exercise, our minds can try to jump in and find the answer. This is truly about our body’s response. It doesn’t matter if every fitness influencer out there tells you hemp seeds are the best thing for you, it is only your body that can really determine that. 

7. Consult with a Professional 

Take it a step further and consult with a professional to help find the diet that suits you. Our bodies are all so unique, and it can be supportive to seek an unbiased source to support your journey in finding the optimal diet for you and your life. 

What about supplements? 

The right supplements can offer a fantastic boost and support for a healthy diet, but they aren’t a substitute. Keep that in mind as you build your unique food blueprint, and aim to get most of your nutrients directly from food sources. 

Some common deficiencies in our modern diets include Vitamin D3, Magnesium, and Omega 3 fatty acids. While most people can benefit from supplementing with these, always consult with your doctor before trying any new supplements to find out what's right for you. 

Stay tuned next month for the final installment in my “Foundations of Health” series: The Foundation of Movement.