Colorful Whole Foods Provide Key Nutrients

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Around 400 B.C., Hippocrates coined one of his most famous quotes “let food be your medicine and medicine be your food”. As a physician, he refused to ignore the functionality of food including both what and how much patients should eat.

The famous Greek physician of the fifth century B.C. wrote a number of medical treatises where he suggested the important role of lifestyle factors in the management of disease, including the consumption of whole foods and walking.

Over two thousand years ago, the Romans recognized the therapeutic power of vegetables like radish, pumpkin, and onion. These ancient remedies were used to strengthen immunity and enrich the body with essential nutrients for better balance.

Fast forward to current trends in health and well-being; there is a growing emphasis on lifestyle modifications like diet and exercise. With an increasing number of individuals struggling with weight issues in the United States today.

Avoid Impulsive Food Choices When Hungry

Listening to your body's hunger cues and stopping when you are comfortably full, rather than eating until you feel stuffed can lead to positive results. Moreover, planning and preparing healthy meals in advance to avoid making impulsive, unhealthy food choices when hunger strikes.

Discussed below are whole food choices recommended for good health and nutrition, such as:

Whole Grains – Making whole grains a regular part of your diet can contribute to long-term health benefits. Additionally, studies have shown that individuals who consume at least three servings of whole grains per day have a lower overall mortality rate and a reduced risk of certain chronic diseases like diabetes and obesity.

Colorful Vegetables – Consuming a rainbow of natural foods supports overall health and well-being while satisfying hunger with low-calorie, colorful vegetables that are high-nutrient options to starchy vegetables. The high fiber content can help prevent constipation, while the diverse range of vitamins and minerals can strengthen the immune system.

Whole Fruits (not fruit juices) – Aiming for one to two fruits of different color daily is a healthy objective. Berries like blueberries and strawberries boost metabolism, being low-calorie and high-fiber options. Even when trying to lose weight, you can enjoy fruits like pineapple and papaya with the enzyme bromelain that aids in reducing belly fat inflammation.

Nuts, Seeds, Beans, and Plant Proteins – Nuts and seeds are rich in vegetable oils. Research shows that dieters who ate foods containing monounsaturated fats from nuts and seeds lost more belly fat than those who ate the same number of calories with less of the fats. Legumes are edible seeds from a colorful spectrum of pods that you can split in half to access.

Plant Oils – Monounsaturated fats, found in oils like olive, canola, and peanut oil, can help improve heart health. Sources of animal fats, on the other hand, tend to contain lots of saturated fat and cholesterol, which can contribute to heart disease. Replacing saturated fats with monounsaturated fats can decrease LDL cholesterol.

Unsaturated fats, found in plant-based foods like avocados and olive oil, have been shown to lower cholesterol levels and reduce the risk of heart disease. Choosing whole foods like colorful vegetables, whole fruits, nuts and seeds, healthy proteins, and plant oils over highly processed food options is key.

Add Exercise to a Whole-Food Menu Plan

Physical activity and proper nutrition are crucial for overall health and weight management. So, create a personalized meal plan and exercise regimen that meets your unique nutritional needs and supports your overall weight loss goals. Always remember that a holistic approach to health involves not only physical fitness but also emotional happiness and social connections. By prioritizing self-care, you can make gradual improvements in different aspects of your life.

Adding an exercise regimen for daily physical activity and eating a balanced diet with a variety of fruits, vegetables, lean proteins, and healthy fats can support not only weight loss but also overall health and well-being. A holistic approach to lifestyle medicine focuses on whole-food diets, physical activity, adequate sleep, stress management and active social connections.

For decades at Metabolic Research Center, we’ve been helping men and women reach their goals for healthy living.