Integrative Nutrition

I like to emphasize the importance of local and organic produce, whole grains, high-quality proteins, plant-based fats, and water. >> Best produce to eat in November

The Integrative Nutrition Plate below is the model I use for clients but typically serves as a general guideline for healthy eating. We adapt and customize it according to what works best for you. Just as there’s no one-size-fits-all diet, there are no strict instructions on how everyone has to eat all the time.

integrative plate

FRUITS

Eat in season, choose local and organic when possible, and eat a variety of colors. Enjoy fruit when craving sweets and snacks.

VEGETABLES

Vegetables are nutritionally rich – so fill your plate! Go for many colors, choosing dark leafy greens as much as possible. Go for local and organic when possible, especially of those vegetables on the Dirty Dozen list.

WHOLE GRAINS

Whole grains provide many nutrients and fiber. Avoid refined grains like white bread, white rice, and white flour products. If you cannot digest grains or choose not to eat them, perhaps you’d do better with more veggies instead!

PROTEIN

Choose healthy varieties such as beans, nuts, eggs, fish, and poultry. If you eat meat, choose grass-fed, organic for best quality. Avoid processed meats like bacon and cold cuts.

FATS AND OILS

Use plant-based oils like olive oil for cooking and as dressing on salad. Choose wild fish, avocados, nuts, and seeds. Balance your intake of saturated fats like coconut, butter, cream, and cheese. Avoid trans fats.

WATER

Opt for water as your drink of choice. Limit caffeinated drinks and avoid sugary drinks. If you drink dairy, quality is key – choose milk free of added hormones and buy local, organic when possible. >> Water quick tips.

PRIMARY FOOD

To complete the picture, the plate is surrounded with lifestyle factors that create optimal health – relationships, career, physical activity, and spirituality. We call these elements primary food because they’re often more important than the food that’s on your plate. >> Defining well-being.

Relationships: Being well connected with others is an essential part of life, and the quality of our relationships explains a lot about the quality of our health.

Career: Work is a huge part of our daily routine, yet how many of us really enjoy it? Finding work you love is essential to living a healthy, balanced life.

Physical Activity: Our bodies thrive on movement, and quickly degenerate without it. Find a routine that can nourish you on a regular basis. >> Active Living.

Spirituality: Spirituality can feed us on a very deep level and dramatically diminish our cravings for superficial rewards of life. >> Meditation made easy.

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