I’m Pavithra KB, nutritionist at The Kenko Life.
- Prioritize Whole, Unprocessed Foods
Whole foods are typically more nutrient-dense because they retain their natural vitamins, minerals, fiber, and antioxidants.Including a variety of fresh fruits, vegetables, whole grains, lean proteins, legumes, nuts, and seeds in your meals. Choose foods that are closer to their natural state, avoiding processed snacks and ready-to-eat meals.
- Incorporate a Rainbow of Fruits and Vegetables
Different colored fruits and vegetables provide different phytonutrients, antioxidants, and vitamins, which are essential for various bodily functions and protection against chronic diseases. Aim to fill half your plate with colorful vegetables and fruits. Include greens (spinach, kale), reds (tomatoes, peppers), oranges (carrots, sweet potatoes), and purples (eggplant, blueberries) for a broad range of nutrients.
- Choose Healthy Fats
Healthy fats, like those from avocados, nuts, seeds, and olive oil, are essential for brain function, hormone balance, and cell structure. They also aid in the absorption of fat-soluble vitamins (A, D, E, and K). Use extra virgin olive oil for cooking, add avocado to salads or smoothies, and snack on nuts and seeds (like almonds, chia, and flaxseeds) to boost your intake of healthy fats.
- Incorporate Lean Proteins
Protein is essential for muscle repair, immune function, and enzyme production. It also helps with satiety, preventing overeating. Include lean protein sources such as chicken, turkey, fish (especially fatty fish like salmon and mackerel), tofu, tempeh, and legumes like lentils and beans. These options provide protein without excess saturated fat.
- Add Fiber-Rich Foods
Fiber helps with digestion, regulates blood sugar, supports heart health, and promotes feelings of fullness. It also contributes to gut health by supporting beneficial bacteria.
Choose whole grains like oats, quinoa, and brown rice, and incorporate fiber-rich vegetables (broccoli, Brussels sprouts), fruits (apples, pears), and legumes (beans, lentils) into your meals.
- Diversify Your Sources of Nutrients
Different foods contain different nutrient profiles, and eating a variety ensures you get all the essential vitamins and minerals your body needs. Rotate the types of protein, grains, fruits, and vegetables you eat each week to avoid nutrient gaps. For example, try rotating between quinoa, farro, and barley for grains, or switch between fish like salmon and sardines for omega-3s.
- Minimize Added Sugars and Refined Carbs
Excessive sugar and refined carbs can lead to weight gain, poor blood sugar control, and inflammation. Reducing these empty-calorie foods helps improve nutrient intake.
Limit sugary snacks, sodas, and baked goods made with refined flour. Opt for natural sweeteners like fruit and choose whole grains instead of refined grains (e.g., whole wheat bread, brown rice).
