We need to simplify how we think about food.

Things are getting complicated. Every month there seems to be a new diet pill, shake or plan we need to follow. Whether it is the latest trend to lose weight, balance hormones or to better your metabolism, there are big promises with short timelines when it comes to our health and nutrition. As an Integrative Nutritionist, I am here to tell you we need to simplify our thinking about food and how it nourishes our body, mind and soul.

If we all ate the same food and did the same workouts, we would still have different bodies. There isn’t a magic program or plan that is going to work for everyone. But what we can do is simplify our thinking surrounding food in order to have life-lasting changes that benefit our health forever.

We need to focus on eating nutrient dense food. Period.

But what does that really mean?

Nutrient dense food is food that is high in nutrients and relatively low in calories. Nutrients include vitamins, minerals, fiber, protein, complex carbohydrates and healthy fats. When a food item is high in these areas and relatively low in calories, it benefits our health and wellness in various ways. Compared to overly processed foods which have high amounts of saturated fats, sugar and salt that have a negative impact on our health.

Whether you are shopping at the grocery store, doing your food prep for the week, or deciding what to have while out for dinner, a simple way to think about it is this — will this food help me towards my health and wellness goals or hinder them? If 90% of the time you help your health, you’re doing exceptionally well. We don’t need to be perfect…everyone wants a piece of cake or a cocktail at times.

A few other questions you may want to ask yourself are…

  • How am I going to feel after I eat this? Am going to feel energized and nourished? Or will I feel sluggish with an upset stomach?
  • Will eating this food help support a strong immune system? My goals in the gym or on the court? My desire for more energy and better sleep?

When we reach for nutrient dense food, the answers will be yes.

Now that we know why we want to eat nutrient dense food, what are the best ones to add to your weekly grocery list and why?

1. Blueberries — help control bad cholesterol, blood pressure, blood sugar, body weight, diabetes and inflammation. Also strengthens your immune system and cancer defence system. They are also noted as one of the top five foods for brain health due to their potential for increasing neurological function.
2. Red pepper — loaded with vitamins and minerals, red peppers have 169% of your daily needs for vitamin C, making it excellent for immune support.
3. Broccoli — exceptional for reducing inflammation, stabilizing blood sugar and strengthening the immune system. May also protect against certain types of cancer.
4. Walnuts — may help reduce heart disease risk, walnuts also reduce inflammation and are one of the top five foods for brain health.
5. Turmeric — health benefits to both the brain and the body, reducing risk for Alzheimer’s disease, arthritis, depression, heart disease, while improving brain health and slowing down the aging process of the body.
6. Green tea — from digestive health support, to reducing inflammation, brain health support and blood sugar management, this one tops the list for teas.
7. Kimchi —with active probiotics, kimchi offers digestive support, weight management help, reducing inflammation and supports a strong immune system.
8. Spinach — this powerful leafy green reduces cancer risk, slows the aging process and can help regulate blood pressure.
9. Avocado — for improved cognitive function and excellent for cardiovascular health, avocados also benefit overall digestive health.
10. Olive oil — best to top your food with olive oil for numerous health benefits including reduced risk of Alzheimer’s disease and stroke, along with anti-cancer benefits, reduced inflammation and is heart healthy.

I would encourage you to simplify your process when it comes to nutrition. Measuring and weighing our food is not sustainable long-term, and really takes the joy piece out of the equation. Ask yourself ‘how can I make this meal one step healthier?’ to help you take your meals from good to great. Perhaps that is topping your salad with half an avocado, using pumpkin seeds for added crunch and topping it with olive oil. Or having a small bowl of kimchi before dinner and sipping on green tea when it is through. These small changes to our meals add up to big change over time in our health. The goal should truly be to feel your best at any age.

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