"What Should I Eat?"

"What should I eat?" is a question I get asked more times than I can count. And my answer is usually simple. When it comes to nutrition, there is no one-size-fits-all approach. Each person's needs, preferences, and cultural traditions are unique; what works for one person may not work for another. However, there is one piece of advice that works for everyone - build your meals around whole foods, as close to their natural form as possible. 

Whether you're pescatarian, omnivore, or gluten-free, whole foods can serve as the foundation for any eating pattern. From there, you can make modifications to suit your health needs, taste preferences, and lifestyle. I encourage people to find what works for them by paying attention to how certain foods make them feel. Your body can provide you with more information than we sometimes give it credit for. 

What Are Whole Foods?

Whole foods are foods that are minimally processed, as close to their natural form as possible. They resemble how they grow in nature - think fruits and vegetables, whole grains, legumes, nuts, seeds, and minimally processed animal proteins. 

Nutrients in Whole Foods Work Together

One of the major benefits of whole foods is the way their nutrients work together, often referred to as nutrient synergy. The combination of vitamins, minerals, antioxidants in whole foods work together for our own well-being. A perfect example of this is in seafood. Many people worry about mercury exposure from fish, but seafood is also rich in selenium, a mineral that binds to mercury and inhibits its absorption in the body.  It's as if nature purposely designed it that way. Still not convinced? Take fat-soluble vitamins for example. Vitamins A, D, E, and K require dietary fat for optimal absorption, and these nutrients are often combined in nature. Vitamin E is present in nuts and seeds, or the Vitamin K and fats in egg yolks. 

Whole Foods: More Bang for Your Buck

You'll hear whole foods referred to as "nutrient-dense." I like to describe this as getting more bang for your buck. When you eat a whole food, you get much more than just one isolated vitamin or mineral. We often see an orange and think Vitamin C. Oranges also contain fiber, folate, potassium, and an array of phytochemicals (plant chemicals that have protective properties, like acting as antioxidants). An unprocessed animal protein like beef not only provides high quality protein, but it also contains iron (heme iron - most easily absorbed form of iron), zinc, copper, Vitamin B12, selenium, phosphorus, to name a few. And similar to whole foods providing foods synergistically, it also provides nutrients in balanced amounts. For example, copper and zinc, both present in beef, compete for absorption in the body. However, beef provides both zinc and copper in natural proportions that your body is designed to handle. You may not achieve the same balancing act if you take isolated nutrients in a supplement form. 

So, No Supplements?

While whole foods are always the optimal choice, there are times when supplements are necessary - such as Vitamin D in northern climates (especially during the winter), Vitamin B12 for those on plant-based diets, or an omega-3 for those with low fish intake. 

While your ideal diet may look different from someone else's, the foundation of whole foods is a starting point everyone can benefit from. By choosing foods close to their natural form, you're provided with the full array of nutrients and the synergistic properties that only real food can provide. If you're not sure where to start, we can work together to personalize your plate and harness your nutrition to help you flourish.