Learn how food is medicine

You are what you eat — and what you eat can help you heal and feel your best. 

These are the main points of an increasingly popular idea called “food is medicine,” sometimes dubbed “food as medicine.” It puts good food at the center of an individualized health and healing plan — and empowers you to discover nutritious items that get you excited about eating well. 

This science-backed approach says when your cells get the nutrients they need, your body’s systems will be balanced, and you’ll feel better.

Using food as medicine addresses a nationwide problem

About half of all American adults have one or more preventable chronic diseases, many of which are related to poor-quality eating and a lack of movement, according to government health stats. These conditions include cardiovascular disease, high blood pressure, type 2 diabetes, some cancers and poor bone health.

Food as medicine provides a huge opportunity to address these diseases by using nutritious ingredients to enhance both conventional treatment plans and your body’s natural healing process.

Food as medicine revolves around whole foods and plants

Food as medicine avoids highly processed items. Nutritionally speaking, these foods don’t pack much punch because they lack fiber and other nutrients. They also have artificial colors, preservatives, white flours and added sugars. Eating too many of these foods can create inflammation in your body, blood glucose changes and mood swings.

Food as medicine eating plans are chock full of whole foods and plants. These whole foods, including lean meats, are lightly processed and contain most of their nutrients and fiber. The list of plant foods may be longer than you think and includes:

• whole grains
• vegetables and fruits
• nuts and seeds
• beans and lentils
• herbs and spices.

These are all foods common in a Mediterranean-style diet, which has been shown to lower risk of chronic disease, reduce pain and inflammation, improve digestion and boost moods. The Mediterranean diet can be an effective way to begin using food as medicine. You can adapt the plan to include traditional whole foods that fit your lifestyle and culture.

Get started with support from an integrated nutritionist

Think you may need help getting started? Integrative nutritionists at Penny George Institute for Health and Healing can partner with you to make changes at a pace that fits your needs and lifestyle. Their support includes:

• assessing current health
• reviewing health history
• examining food patterns
• discussing priorities and goals
• co-creating a food plan that's right for you.

See how integrative nutritionists work with patients.