Food Shape Our Health: Consciousness for a Healthier You

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have the safest way to health." Hippocrates

Food is life, food is the basis for us to thrive, and whatever we consume will impact our mood and physical body. Food is connection and vitality, so we should be mindful of our food choices.

Sure, we have a basic understanding of what’s healthy and what’s not, but do we truly grasp how our food impacts our bodies on both physical and emotional levels? Are we in tune with our bodies’ needs, or are we just going through the motions?

As I referred to in another one of my posts, we are what we eat. And I believe it to be true, as it will not impact us the same as having a diet based on vegetables and healthy fats, as a diet full of white cars and sugar.

Thomas Edison once said, “The doctors of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” 

If just Edison had been right, imagine a world where nutritional knowledge was prioritized over pharmaceuticals! For those people who are on blood pressure medication as a result of being overweight, but do not watch out for their food and try to lose weight. Or those women who claim to have acne and put on more makeup, when lowering down high fats and drinking more water would have a huge impact on their skin. Or when one feels sluggish and sad to keep going for the day, but does not think of all those white carbs which might impact the mood. I include myself in this last example, as I usually feel low in energy after having eaten more white carbs and sugar than I should have.  Yet, this isn’t about placing blame but rather sparking awareness. How often do we pause to consider how much and what we are consuming each day? The food choices we make profoundly influence our physical and emotional health, as well as our relationships and overall productivity.   

I read this fascinating article about the influence of food type on human psychology that revealed something eye-opening: university students reported lower stress levels when they incorporated more fruits and vegetables into their diets—especially those with higher body mass index (BMI). It turns out that wholesome meals can elevate happiness and well-being, while unhealthy options tend to leave us feeling less than stellar. Even certain foods, like walnuts, are said to enhance mood and alleviate anxiety, thanks to their impressive content of folate, vitamin E, and omega-3 fatty acids [2]. And let’s not overlook the power of proteins rich in tryptophan—think of fish, chicken, nuts, and soy—as potential mood boosters!

So it is time to educate ourselves further about the foods we choose and how they align with our body’s unique needs. Are we eating out of genuine hunger, or are we just snacking away due to stress or boredom? In the next paragraphs, I include the benefits and some tips for healthier eating!

Make sure your meals always have all sort of colored veggies

Health Benefits of Eating Healthy:

• Weight Management: A healthy diet helps maintain a healthy weight, reducing the risk of obesity-related diseases like diabetes, heart disease, and certain cancers.

• Boosts Energy: Eating nutrient-rich foods provides energy and supports physical and mental performance.

• Improves Mental Health: A healthy diet has been linked to a reduced risk of depression, anxiety, and other mental health disorders.

• Supports Heart Health: Eating a diet rich in fruits, vegetables, and whole grains can help lower blood pressure, cholesterol levels, and the risk of heart disease.

• Reduces Cancer Risk: A diet high in fruits, vegetables, and whole grains can help reduce the risk of certain cancers, such as colon, lung, esophagus, mouth, breast, and prostate cancer [3].

• Promotes Healthy Skin: A diet rich in antioxidants, vitamins, and minerals can help maintain healthy skin and reduce the signs of aging.

• Supports Immune Function: Eating a balanced diet provides essential nutrients that help support immune function and reduce the risk of illnesses.

• Reduces Chronic Disease Risk: A healthy diet can help reduce the risk of chronic diseases, such as type 2 diabetes, certain cancers, and cardiovascular disease. According to an article published in the Nacional Library of Medicine, “the optimal dietary pattern to reduce CVD emphasizes whole grains, fruits and vegetables, legumes, nuts, fish, poultry, and moderate dairy and heart-healthy vegetable oil intake; this pattern will likely reduce the CVD risk by about a third” [4].

• Improves Bone Health: A diet rich in calcium and vitamin D can help maintain strong bones and reduce the risk of osteoporosis. Vitamin D helps your body absorb calcium [5].

• Supports Healthy Gut Bacteria: A diet rich in fiber and fermented foods can help maintain a healthy gut microbiome.

Tips to Make Better Food Choices:

• Eat a Variety of Foods: Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet.

• Focus on Whole Foods: Prioritize whole, unprocessed foods, such as fruits, vegetables, lean meats, whole grains, and legumes.

• Read Food Labels: Pay attention to food labels and choose products with fewer, more natural ingredients.

• Cook at Home: Cooking at home allows you to control the ingredients and portion sizes of your meals.

• Limit Processed and Packaged Foods: Try to limit or avoid foods with added sugars, unhealthy fats, and sodium.

• Drink Plenty of Water: Aim to drink at least eight glasses of water per day to stay hydrated.

• Incorporate Healthy Fats: Nuts, seeds, avocados, and olive oil are all great sources of healthy fats.

• Limit Sugar Intake: Aim to limit sugary drinks and foods with added sugars.

• Incorporate Fermented Foods: Fermented foods, such as yogurt, kimchi, and sauerkraut, can help support gut health.

• Seek Professional Help: Consult with a registered dietitian or a healthcare professional to create a personalized eating plan.

You can also visit the Canadian Food Guide for more information:

Picture from The Canadian Food Guide webpage, indicating the recommended amount of macros to consume in every meal

Tips for Healthy Eating Habits:

• Eat Regular Meals: Aim to eat three main meals and one or two snacks per day.

• Listen to Your Body: Pay attention to your hunger and fullness cues to avoid overeating or undereating.

• Avoid Grazing: Try to avoid mindless snacking and focus on eating nutrient-dense foods.

• Savor Your Food: Eat slowly and savor your food to improve digestion and overall eating experience.

• Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support digestion.

So let’s make a conscious effort to pay attention to what we eat and examine the motives behind our consumption. Our food choices have a ripple effect on our mood, emotions, and overall enjoyment of life, not to mention how we interact with those around us. After all, our plates can be powerful tools for nurturing not just our bodies but our spirits as well. Let’s enjoy the journey to better health, one mindful bite at a time.

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1. Nutrition. (n.d.). Introduction. World Health Organization - Regional Office for the Eastern Mediterranean. https://www.emro.who.int/health-topics/nutrition/introduction.html

2. Heidari, M., Jokar, Y. K., Madani, S., Shahi, S., Shahi, M. S., & Goli, M. (2023). Influence of food type on human Psychological–Behavioral responses and crime reduction. Nutrients, 15(17), 3715. https://doi.org/10.3390/nu15173715

3. Donaldson, M. S. (2004). Nutrition and cancer: A review of the evidence for an anti-cancer diet. Nutrition Journal, 3(1). https://doi.org/10.1186/1475-2891-3-19

4. Anand, S. S., Hawkes, C., de Souza, R. J., Mente, A., Dehghan, M., Nugent, R., Zulyniak, M. A., Weis, T., Bernstein, A. M., Krauss, R. M., Kromhout, D., Jenkins, D. J. A., Malik, V., Martinez-Gonzalez, M. A., Mozaffarian, D., Yusuf, S., Willett, W. C., & Popkin, B. M. (2015). Food Consumption and its Impact on Cardiovascular Disease: Importance of Solutions Focused on the Globalized Food System. Journal of the American College of Cardiology, 66(14), 1590–1614. https://doi.org/10.1016/j.jacc.2015.07.050

5. Calcium, vitamin D, and your bones: MedlinePlus Medical Encyclopedia. (2022, April 19). Medlineplus.gov. https://medlineplus.gov/ency/patientinstructions/000490.htm