Tosha Larios Food as Medicine: Nourishing Your Body Without Extreme Restrictions

In a world where fad diets and strict eating regimens often dominate the conversation around health, it’s easy to feel pressured to adopt extreme dietary changes in the name of wellness. While there’s no doubt that what we eat plays a crucial role in our overall health, the idea that you have to be vegan, cut out entire food groups, or follow super restrictive diets to be healthy is a misconception. The truth is, food as medicine is about balance, diversity, and making mindful choices that nourish your body and fit your lifestyle.

As a proponent of the food as medicine philosophy, I believe that anyone can use food to improve their health without feeling deprived or overwhelmed. Here’s how you can embrace this approach in a way that’s sustainable, enjoyable, and tailored to your unique needs.

1. Focus on Whole, Nutrient-Dense Foods

The foundation of using food as medicine lies in choosing whole, nutrient-dense foods. These are foods that are minimally processed and rich in vitamins, minerals, and other essential nutrients that support your body’s natural functions.

Examples:

- Fruits and Vegetables: Packed with vitamins, antioxidants, and fiber, fruits and vegetables are key players in any healthy diet. Aim to fill half your plate with a variety of colorful produce to ensure you’re getting a wide range of nutrients.

- Whole Grains: Foods like brown rice, quinoa, oats, and whole wheat are excellent sources of fiber, which supports digestion and helps regulate blood sugar levels.

- Lean Proteins: Whether you prefer plant-based options like beans, lentils, and tofu, or animal proteins like chicken, fish, and eggs, protein is essential for building and repairing tissues, and it keeps you feeling satisfied.

The goal isn’t to cut out entire food groups but to prioritize these nutrient-rich options, which provide the energy and nutrients your body needs to thrive.

2. Moderation, Not Deprivation

One of the biggest misconceptions about eating for health is that you need to be overly restrictive or eliminate foods you love. However, moderation is key. There’s room in a healthy diet for all kinds of foods, including those that might not be considered "healthy" by traditional standards.

Examples:

- Indulgent Foods: It’s okay to enjoy sweets, fried foods, or your favorite comfort meals in moderation. The key is to savor these treats occasionally, rather than making them the mainstay of your diet.

- Balanced Meals: Instead of focusing on what you can’t have, think about how you can create balanced meals that include a variety of food groups. For example, if you’re craving pizza, pair it with a side salad to add more nutrients and balance your meal.

By allowing yourself to enjoy a wide range of foods without guilt, you’re more likely to stick with healthy eating habits in the long term.

3. Personalize Your Approach

Every person is different, and what works for one person might not work for another. The idea of food as medicine is not about following a one-size-fits-all diet but about finding what works best for your body and lifestyle.

Examples:

- Listen to Your Body: Pay attention to how different foods make you feel. If certain foods leave you feeling sluggish or uncomfortable, it might be worth exploring alternatives. On the other hand, if you feel energized and satisfied after a meal, that’s a good sign you’re on the right track.

- Cultural and Personal Preferences: Don’t feel pressured to abandon foods that are part of your cultural heritage or personal preferences. There are ways to incorporate traditional foods into a healthy diet by focusing on portion sizes and preparation methods.

The most sustainable approach to using food as medicine is one that aligns with your individual needs, preferences, and values.

4. Incorporate Mindful Eating

Mindful eating is an essential part of the food as medicine approach. It’s about being present and aware during meals, paying attention to hunger and fullness cues, and truly enjoying the food you eat.

Examples:

- Slow Down: Take the time to savor each bite, and eat without distractions like TV or smartphones. This practice can help you tune into your body’s signals and prevent overeating.

- Enjoy the Process: Appreciate the colors, flavors, and textures of your food. Cooking and eating should be enjoyable experiences, not just tasks to complete.

Mindful eating helps you build a positive relationship with food and reinforces the idea that eating well is about nourishment, not restriction.

5. Be Flexible and Kind to Yourself

Remember that healthy eating is not about perfection. Life happens, and there will be times when you eat more or less healthfully than you’d like. The important thing is to be flexible and kind to yourself.

Examples:

- Don’t Stress Over Slip-Ups: If you indulge more than planned or skip a healthy meal, don’t beat yourself up. Focus on getting back on track with your next meal rather than dwelling on past choices.

- Celebrate Progress: Recognize the small steps you’re taking toward better health. Whether it’s adding an extra serving of vegetables to your dinner or trying a new whole grain, every positive change counts.

Health is a journey, and it’s okay to take it one step at a time.

Embrace a Balanced, Sustainable Approach to Health

The concept of food as medicine is powerful, but it doesn’t have to be restrictive or complicated. By focusing on whole, nutrient-dense foods, practicing moderation, personalizing your approach, and eating mindfully, you can nourish your body in a way that’s both enjoyable and sustainable. Remember, you don’t have to be vegan or follow a super restrictive diet to be healthy—you just need to make choices that work for you.

So, take a deep breath, enjoy your meals, and trust that you’re doing your best to support your health with every bite.