My daughter Kayla recently became a Registered Dietician (RD). Her road to food wisdom for health and well-being has been long and hard. This credential required a yearlong hospital internship after completing her Master of Science (MSc). In my heart and mind, she’s a rockstar whose mission is to educate the public about the power of food to help heal and keep ourselves healthy. This is no small task in today’s high-speed world, where fast food rules and prepared food manufacturing companies compete for consumer dollars.

Registered dieticians (RD) have a big job to perform as experts in nutrition and the human diet. RD’s blend several disciplines, including food science, behavioral science, nutrition, and social science for disease prevention, to promote health and well-being by educating the public about ways to improve dietary choices based on their health status and goals.

Allow me to pass along some food wisdom for health and well-being that I have learned from my daughter…

Understanding Food Wisdom

Food wisdom is more than just knowing what to eat. It involves the education of how food impacts our body, mind, and overall well-being. Food wisdom is about making informed choices that promote health, prevent disease, and contribute to a sustainable, positive lifestyle.

Basic Nutrition Education

The first step in gaining food wisdom is to become educated about the basics of nutrition. This includes understanding macronutrients (proteins, fats, and carbohydrates) and micronutrients (vitamins and minerals):

• Macronutrients: Proteins build and repair tissues, carbohydrates provide energy, and fats support cell growth and hormone production.
• Micronutrients: The roles of vitamins and minerals in maintaining immune function, bone health, and other physiological processes.

Embrace the Benefits of Whole Foods

Whole foods are unprocessed or minimally processed foods that are closer to their natural state. These include fruits, vegetables, whole grains, nuts, seeds, and lean proteins.

• Nutrient Density: Whole foods are packed with essential nutrients that processed foods often lack.
• Better Satiety: Whole foods tend to be more filling, helping to control hunger and prevent overeating.
• Reduced Additives: Minimizing processed foods reduces our intake of harmful additives, preservatives, and added sugars.

Listening to Our Body

Conscious consumption is a key aspect of food wisdom. It involves paying attention to our body’s hunger and satiety cues, eating slowly, and savoring each bite. Here’s how to practice mindful eating:

• Eat Without Distractions: Turn off the TV, mobile phone, computer, and all digital distractions while eating.
• Chew Thoroughly: Chewing slowly aids digestion and allows us to enjoy the flavors and textures of our food.
• Recognize Hunger and Fullness: Learn to distinguish between physical hunger and emotional eating. Stop eating when feeling satisfied, not stuffed.

Learn to Cook

Cooking our meals is an excellent way to gain control over what we eat and develop food wisdom. When we cook, we can choose high-quality ingredients and avoid unhealthy additives.

• Start Simple: Begin with basic recipes and gradually try more complex dishes.
• Use Fresh Ingredients: Opt for fresh, seasonal produce to maximize flavor and nutrition.
• Experiment with Herbs and Spices: Enhance the taste of your meals without relying on salt and sugar.

Understand Food Labels

Learning to read and understand food labels is crucial for making informed choices. Food labels provide information about the nutritional content of packaged foods, including calories, macronutrients, and added sugars.

• Serving Size: Be aware of the serving size and how many servings are in a package.
• Nutrient Content: Check the amounts of saturated fat, trans fat, sodium, and added sugars.
• Ingredient List: Look for whole food ingredients and avoid items with long lists of unrecognizable additives.

Balance Your Plate

A balanced diet includes a variety of foods that provide all the necessary nutrients your body needs. Follow these guidelines for creating balanced meals:

• Half Vegetables and Fruits: Fill half your plate with a colorful array of vegetables and fruits.
• Quarter Proteins: Include a source of lean protein such as fish, chicken, beans, or tofu.
• Quarter Whole Grains: Choose whole grains like brown rice, quinoa, or whole wheat bread.

Stay Hydrated

Proper hydration is essential for overall health. Water supports digestion, nutrient absorption, and detoxification.

• Drink Plenty of Water: Aim for at least 8 cups of water a day, more if you are active.
• Limit Sugary Drinks: Avoid sodas and other sugary beverages that can contribute to weight gain and other health issues.
• Incorporate Hydrating Foods: Eat fruits and vegetables with high water content, such as cucumbers, oranges, and watermelon.

Practice Sustainability

Food wisdom also involves considering the environmental impact of our food choices. Sustainable eating helps preserve natural resources and supports long-term food security.

• Choose Local and Seasonal: Support local farmers and reduce our carbon footprint by eating seasonal produce.
• Reduce Food Waste: Plan meals, store food properly, and use leftovers creatively to minimize waste.
• Opt for Plant-Based: Incorporate more plant-based meals into your diet to reduce the environmental impact of meat production.

Food as Medicine

There has been significant research about the impact of diet on our mental health. By harnessing the power of food as medicine, we can enhance mental clarity, mood regulation, and emotional resilience.

• Eat Nutrient-Rich Foods: Leafy greens, fatty fish, nuts, and whole grains have vitamins, minerals, and omega-3 fatty acids that support brain function and emotion regulation.
• Antioxidant Foods: Berries and vegetables, combat oxidative stress and inflammation, which are linked to mental disorders.
• Gut Health: Probiotic-rich foods like yogurt and fermented products promote gut health, which is increasingly recognized for its role in regulating mood and reducing anxiety and depression.

Seek Professional Guidance

Struggling to make sense of nutrition information or have specific health concerns? Seeking professional guidance from a registered dietitian or nutritionist can provide personalized advice and support to help us develop food wisdom to improve health and well-being.

“Take care of your body. It’s the only place you have to live.” — Jim Rohn

Like what you’re reading? Want more consciously prepared brain food?

Listen to this Harvesting Happiness episode: Nutritionally Dense Food Wisdom for Health and Well-Being with Dr. Sarah Ballantyne PhD– sponsored by Nutrafol or wherever you get your podcasts.

Take an even deeper dive with More Mental Fitness by Harvesting Happiness on Substack and Medium.

GUEST BIO: Dr. Sarah Ballantyne, PhD is the founder of Nutrivore.com and New York Times best-selling author of Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat. She creates educational resources to help people improve their day-to-day diet and lifestyle choices, empowered and informed by the most current evidence-based scientific research.

With Nutrivore, Dr. Sarah has created a positive and inclusive approach to dietary guidance, based on science and devoid of dogma, using nutrient density and sufficiency as its basic principles: nourishment, not judgment.

Website: www.nutrivore.com

“Sorry, there’s no magic bullet. You gotta eat healthy and live healthy to be healthy and look healthy. End of story.” — Morgan Spurlock

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