Ever heard the saying “You are what you eat”? This phrase highlights the idea that eating good food is essential for being fit and healthy. On a basic level, it’s true—what we eat directly affects our body’s structure and function. Nutrients from the foods we consume serve as the building blocks for every cell in our body, from our skin and hair to our muscles, bones, digestive system, and immune system. Even though we may not notice it, our body is constantly repairing, healing, and rebuilding itself.
Each of our cells has a “shelf life.” For instance, stomach cells live for only a day or two, skin cells for about a month, and red blood cells for four months. Every day, our body creates new cells to replace the ones that have died. The quality of these new cells is determined by how well we nourish ourselves. A diet heavy in processed, nutrient-poor foods doesn’t give our body much to work with. On the other hand, eating a clean, nutrient-rich diet helps build healthier, more resilient cells, reducing the risk of premature aging and disease.
Clean foods are minimally processed and as close to their natural state as possible. They’re whole and free of additives, colorings, flavorings, sweeteners, and hormones. Think of foods with simple, single ingredients, like spinach, blueberries, almonds, salmon, and lentils. There’s strong evidence that the closer to nature you eat, the easier it is to feel full on fewer calories. That’s because processed foods are typically low in fiber and water, but high in calories and artificial flavors, which overstimulate our appetite. Clean foods are the opposite—rich in fiber and fluid, with a high nutrient-to-calorie ratio. This naturally sends signals to our brain that we’re full, long before we overeat. For example, think of how many raw almonds you can eat before feeling satisfied compared to honey-roasted almonds, where the sugar coating makes you want to eat more.
By eating clean, you can manage your weight without feeling deprived or battling constant cravings.
Here’s a list of foods to include more of in your diet:
– Vegetables
– Fruits
– Nuts and seeds
– Whole grains
– If you eat meat, opt for lean sources of protein like fish, chicken, and turkey.
The key is to start small. This week, try adding one or two extra servings of vegetables to your meals. Swap out potato chips for a handful of nuts as a snack. Cook a nutritious meal instead of dining out. Remember: You are what you eat. Nourish your body with the right foods, and you’ll reap the rewards. Healthy food leads to a healthy body, increasing your chances for a longer, happier life.