Holistic nutrition can be defined as the process of consuming food and drink to absorb nutrients to help the whole body stay healthy. Unlike traditional nutrition that focuses on keeping only the body healthy, holistic nutrition is about keeping your mind, body, and spirit healthy.
Furthermore holistic nutrition requires you take a whole-life approach which means understanding the right times to eat, where your food came from and what food you are eating. Because holistic nutrition is not a diet or a plan, it is a lifetime lifestyle change. Therefore holistic nutrition requires much more commitment and dedication than a traditional nutrition plans or diets.
3 Ways You Can Apply Holistic Nutrition into Your Lifestyle
The first and most simple way to apply holistic nutrition into your lifestyle is to drink at least eight glasses of water through the day because simply drinking water over other fluids can provide many benefits for your mind, body, and spirit.
The benefits of drinking water include:
- Regulated body temperature
- Prevent infections
- Carries nutrients and oxygen to your cells
- Aids digestion
- Maintain organ functionality
- Improves sleep quality of life
Drinking at least eight glasses of water throughout the day over alternative beverages such as alcohol, fizzy drinks and caffeinated drinks will help keep your body properly functioning and hydrated.
The second way to apply holistic nutrition into your lifestyle is consuming healthy fats such as monounsaturated and polyunsaturated fats.
The benefit of monounsaturated and polyunsaturated fats is they can help reduce cholesterol levels in your blood which in turn lowers risk of heart disease and strokes. Also they provide nutrients to help develop and maintain your body’s cells.
Here is a list of food that are high in monounsaturated fats:
- Pumpkin seeds
- Sesame seeds
- Olive Oil
Here is a list of food that are high in polyunsaturated fats:
- Fish which contain Omega-3 fats are an important type of polyunsaturated fat as our body cannot make this type of fat.
- Canola Oil
- Sunflower oil
- Corn oil
- Soybean oil
- Flaxseed oil
- Flax seeds
A third way to apply holistic nutrition you’re your lifestyle is learning to control your portions. It is very important to be able eat in correct portions because overeating can result in many side effects such as:
- Feeling sluggish, drowsy, or tired because consuming more than your full capacity will cause your expanded stomach to push against other organs in your body which can also create an uncomfortable feeling.
- Overeating on a regular basis it can cause you to feel nausea and have constant indigestion as you will be forcefully expanding your stomach beyond your full capacity and in worse cases can trigger you to vomit.
- Your stomach produces hydrochloric acid in order to break down food into a digestible form. Therefore if you overeat, this acid will move from your stomach to your food pipe causing you experience heartburn and acid reflux. Fried food, pizza and cheesy food are some examples of food which if overindulged can cause heartburn.
There are ways to start incorporating portion control into your lifestyle straightaway:
- Reducing size of dinnerware because using large plates can make a meal seem smaller than it really is which often leads to overeating.
- Use your hand as a serving guide for example high-protein food meal serving size for women is a palm sized portion while serving size for men is two palm sized portions.
- When eating out, ask for a half portion because most restaurant are notorious for serving large portions and therefore creating opportunities to overeat.
- Creating a food diary can help you stay consistent with your portions and is a great way to stop yourself from overeating as you use your food diary for guidance.