Hey, Wellness Peeps

As the famous quote by Hippocrates goes, “Let food be thy medicine and medicine be thy food.” Let’s continue with our March theme of Health.  Indeed, making healthy dietary changes can profoundly impact your overall well-being. Fueling our bodies with nourishing foods gives us the energy and nutrients we need to thrive. If you want to improve your health, here are three starter ideas for making healthy dietary changes that can truly change your life.

  • Start Small by Swapping Out Processed Foods for Whole Foods

One of the biggest culprits of poor nutrition is the overconsumption of processed foods. These foods are often high in sugar, salt, and unhealthy fats while lacking in essential nutrients that our bodies need to function properly. By swapping out these processed foods for whole, nutrient-dense foods, you can significantly impact your health.

Start small by making simple swaps. Instead of reaching for a bag of chips, try snacking on fresh fruits or vegetables. Replace sugary sodas with water or herbal tea. Instead of eating frozen dinners, try cooking simple meals at home using whole foods like fresh vegetables, lean protein, and whole grains.

  • Be Mindful of Portion Sizes

Another important aspect of healthy eating is portion control. Overeating can lead to weight gain and other health problems, while under-eating can leave us feeling tired and sluggish. By being mindful of our portion sizes, we can ensure that we’re getting the right amount of nutrients without overdoing it.

To get started, try using smaller plates and bowls. This can help you visually control your portions and prevent overeating. You can also try measuring out your food using a food scale or measuring cups. This can help you get a better sense of what a healthy portion size looks like for different types of foods.

  • Focus on Nutrient-Dense Foods

Finally, when making dietary changes, it’s important to focus on nutrient-dense foods. These are foods that are packed with vitamins, minerals, and other essential nutrients that our bodies need to function properly. By including more nutrient-dense foods in our diets, we can improve our overall health and well-being.

Some examples of nutrient-dense foods include:

  • Leafy greens like spinach, kale, and collard greens
  • Berries like blueberries, strawberries, and raspberries
  • Lean protein sources like chicken, fish, and tofu
  • Whole grains like brown rice, quinoa, and whole wheat bread
  • Healthy fats like avocado, nuts, and olive oil

By incorporating more of these foods into your diet, you can ensure that you’re getting the nutrients your body needs to thrive.

Finally, making healthy dietary changes can truly change your life. Start small and focus on simple swaps, portion control, and nutrient-dense foods. As Michael Pollan famously said, “Eat food, not too much, mostly plants.” By following this simple advice and making small, smart changes to your diet, you can experience the benefits of a healthier lifestyle. So why not start today? Your body (and mind) will thank you for it.


Ready Set – March Into Your Health


Go out there and be the ????  and the ???? everywhere you go.


Straighten Your Crown,


Dr. Pamela