Over the years, through my own experience and research, I’ve found that there’s only one blanket statement that can be made about nutrition that applies to everyone. It’s best to approach nutrition with a foundation of whole foods and an awareness of how food impacts your individual body. I’ve seen how simple changes can lead to better energy, mood, and overall health. This guide is meant to share what I’ve learned, as someone who has explored and experimented with their own body. As well as observing the experience of a wide variety of people. I write this in hopes of helping others find what works best for them.

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The Importance of Whole Foods

Whole foods are foods that are as close to their natural state as possible. These include:

• Fruits and Vegetables: Apples, berries, kale, carrots, squash, sweet potatoes.
   

• Whole Grains: Brown rice, quinoa, oats.
   

• Protein Sources: Lentils, beans, tofu, fish.
   

• Healthy Fats: Nuts, seeds, avocados.
   

• Herbs and Spices: Turmeric, garlic, ginger.
   

Processed foods, on the other hand, have been altered from their natural state and often contain preservatives, artificial ingredients, or refined sugars. Examples include sugary cereals, soda, fast food, and most packaged snacks. While processed food can be convenient and even beneficial in some cases—such as plant milks or minimally processed canned goods—whole foods should be the foundation of a healthy diet. 

Many years ago I learned how companies exploited our natural biology. They specifically manufacture processed foods so that they are addictive and irresistable. They do this to make a profit. Not to benefit our health. After learning this I felt like I was being used and taken advantage of. This awareness made it a bit easier for me to transition to a healthier way of eating.

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A Historical Perspective on Eating

For most of human history, food wasn’t readily available at all times. Our ancestors foraged, hunted and worked for their meals, naturally going through periods of fasting. Modern abundance has led to constant access to food, often leading to overeating and metabolic imbalances.

A form of fasting called intermittent fasting has you go anywhere between 12 to 20 hours without food. This can help reset digestion, regulate blood sugar, and improve metabolic flexibility. I’ve found that a simple overnight fast (from dinner to breakfast) can be an easy way to introduce fasting into a routine. This closely mimics how our human ancestors would have eaten.

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What Does a Balanced Diet Look Like?

A balanced diet includes a mix of:

• Whole grains like brown rice or oats.

• A rich protein source like lentils, tofu, or fish.

• Healthy fats like nuts, seeds, or avocado.

• Leafy greens like spinach, kale or arugula.

• Colorful vegetables like bell peppers, carrots, and squash.

• Starchy vegetables like sweet potatoes or beans.

• Seasonal fruits like blueberries, apples, or whatever grows naturally in your region.

• Herbal teas and spices like nettle tea, turmeric, black pepper, and garlic.

• Other foods like mushrooms and fermented vegetables.

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Eating a variety of colorful foods ensures a balance of nutrients. “Eating the rainbow” is a simple phrase to remember to include a wide range of foods in your diet. This will give you a better chance at getting essential vitamins and minerals day to day.

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Individuality in Nutrition

I have been eating a whole food plant based diet for over 10 years. Some would even call me vegan. I do this primarily for ethical and spiritual reasons. It has worked well for me, but I know not everyone will want to follow the same path—and that’s okay. Nutrition is highly individual, and what works for one person may not work for another. The key is to experiment and pay attention to your body’s signals.

Keeping a food journal can help track how different foods affect your energy, digestion, and overall well-being. Write down what you eat, how you feel while eating, and how you feel a few hours afterward. This can reveal patterns and help guide dietary choices.

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Eating Seasonally and Locally

Eating with the seasons and sourcing local food supports health and sustainability, for you, other people and all life on this planet. Seasonal produce is fresher, more nutrient-dense, and aligns with the body’s natural rhythms. Additionally, looking at what your culture traditionally ate can provide valuable insights into what might work best for you.

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The Hierarchy of Whole Food Quality

1. Best: Organic, locally grown food from a farmer’s market or local store.
    

2. Next Best: Organic food from a chain grocery store.
    

3. Still Good: Non-GMO whole foods from any store.
    

4. Acceptable: Conventional whole foods (may have pesticides but are still better than processed foods).
    

If access to high-quality food is limited, focus on whole foods regardless of their source.

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Hydration: The Overlooked Essential

Water is vital for digestion, energy, and overall function. A general rule of thumb: don’t drink your calories. Alcohol, sugary drinks like soda, fruit juice, and flavored coffee can add unnecessary sugar and disrupt blood sugar balance. Instead, choose water, herbal teas, or carbonated water.

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The Dangers of Excess Salt, Sugar, and Oil

• Salt: Okay in moderation but excessive amounts can cause water retention and high blood pressure.
   

• Processed Sugar: Harms gut health and creates addictive eating patterns. Think white and brown sugar.
   

• Oil: Highly processed and calorie-dense. Use sparingly or replace with whole food sources of fat like nuts and avocado.
   

The Dairy Debate

Most people don’t digest dairy well. Historically, those with ancestry from regions that depended on dairy (such as Northern Europe) tend to tolerate it better. For many, avoiding dairy can improve digestion, healthy body weight and overall well-being. I remember for me after the first month of not eating dairy I had lost around 10 pounds of fat. I was surprised to say the least but looking back it makes sense. A cow's milk is genetically designed to make its calf grow by putting on weight at a relatively fast pace. 

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Simple Whole Food Swaps

• Instead of sugary cereal: Oatmeal with fruit, nuts, and seeds.
   

• Instead of potato chips: Salted nuts with berries or raw carrots.
   

• Instead of soda: Carbonated water with lemon or herbal tea.
   

• Instead of white bread: Whole grain sourdough, sprouted grain bread or even better skip the bread entirely and opt for brown rice.
   

Transitioning to Whole Foods

Changing your diet should be gradual. A helpful tip: eat the whole food version of a processed food first, then if you’re still hungry, eat the processed version. Over time, your body will begin to crave healthier foods naturally. I don’t recommend doing this forever but just as a way to start your transition.

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The Role of Mindful Eating

Eating without distractions (no screens, no multitasking) allows the body to properly register fullness and satisfaction. This is something that I have practiced on and off for many years and can attest to the fact that “just eating” and doing nothing else usually leads to me eating less without trying. The exception is eating with family or friends, where connection enhances the experience. Checking in with how food makes you feel, both physically and emotionally, can lead to better choices over time.

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Final Thoughts

The foundation of good nutrition is eating whole foods. Worrying about macros, micros, fat loss or muscle gain is secondary to creating a habit of eating nutrient-dense food first. Once that foundation is set, fine-tuning dietary choices to achieve specific goals becomes much easier.

Experiment, listen to your body, and approach nutrition with curiosity rather than restriction. The goal is not perfection. It’s progress and sustainability.