What we feed our body shapes far more than our waistlines. The latest science reveals our daily food choices lay the foundation for how well we age, heal, concentrate and maintain a sunny mood long-term.
Yet as our schedules accelerate, families sit down to mostly processed meals devoid of nutrition. Rates of childhood obesity and diabetes have tripled in some regions (1). Mental health struggles in teens are rampant (2). Chronic diseases sap quality of life for millions of adults (3).
Enough is enough. It’s time to take back our health – starting with our forks.
In this beginner’s guide, we’ll cover functional medicine doctor Barbara O’Neill’s top food recommendations for avoiding illness down the road. You’ll discover research-backed upgrades to boost energy, improve digestion and maybe even have more fun cooking again.
Fill Up on Fiber & Water-Rich Foods
We’ve all had days where hunger seems to return 30 minutes after cleaning our plate. This rollercoaster is often the body’s way of signaling it lacks key nutrients it needs.
“Children today eat far too many high-starch foods according to Dr. O’Neill, from sugary breakfast cereals and toast to white flour sandwiches, fries and constant snacks,” writes nutrition journalist Sophie Medlin (4).
She highlights how many school children barrage their system with simple carbs and sugars right until bedtime:
“By afternoon tea time, they are climbing the walls because they’ve had this overload of junk food,” warns Dr. O’Neill.
Beyond volatility in mood and energy, research reveals refined flour and sugars lay the tracks for obesity over time. These dense calories devoid of fiber bypass natural fullness cues and spike insulin and blood sugar instead (5).
For example, a 2015 study of over 350 teenagers found higher processed food consumption directly predicted increased belly fat five years later (6). These youth já also faced nearly triple the risk of metabolic syndrome combining weight gain, high blood pressure and diabetes markers.
Rather than an endless stream of low-quality carbs, whole plant foods rich in fiber, nutrients and water deliver true staying power. Their slower digestion keeps us satisfied for the long haul while delivering antioxidants and phytochemicals to counter aging and DNA damage (7).
A 2020 study discovered swapping just 3% of daily calories from processed meat and sugary drinks for fruits, vegetables and legumes lowered early death risk by over 10% (8). Think an apple instead of chips or having a vegetable-lentil soup versus pizza for lunch. Small steps, big impact.
Not All Carbs Are Created Equal
With the average person getting over 50% of daily calories from wheat flour and added sugars alone (9), no wonder energy crashes have become the norm.
Yet as Dr. O’Neill highlights, properly prepared whole grains can be an excellent energy source as part of balanced nutrition. The key lies in choosing less refined, gluten-free options better suited for sensitive modern digestive systems.
For example, nutrient-dense ancient grains like amaranth, millet, sorghum and quinoa emerged before modern wheat hybridization and retain their bran and germ vs. only endosperm. This makes their carb calories “stickier” with extra fiber, protein and beneficial plant compounds.
One randomized trial had overweight subjects add these heritage grains to their diet versus continuing refined wheat consumption. Not only did ancient grain groups show decreased inflammation and cholesterol markers in just 6 weeks, they also reported feeling more satiated compared to the wheat group (10).
For those including wheat, another viable upgrade is preparing the dough via time-honored sourdough practices. This extended fermentation by wild yeasts and bacteria breaks down gluten protein strands into shorter, less inflammatory chains most bodies tolerate better (11).
Are You Eating Enough Alkaline Foods?
Beyond what we eat, the overall acidity or alkalinity of our diet can pivot our risk for degenerative disease as we age.
Our bloodstream keeps pH between 7.35 to 7.45 for survival, explains nutritionist Alessandra Braun (12). “But the body has limits, and it will sacrifice mineral reserves from organs and tissues to neutralize excess acid and remove it safely.”
When we rely too heavily on acid-forming animal proteins, alcohol, caffeine and sugar, our buffering capacity weakens over years. In contrast, fruits and vegetables yield alkaline nutrients protecting cells and tissues from wear.
This cellular burden from an unbalanced Western diet is likely why diseases like obesity, diabetes and cancer are far less common in regions eating mainly unprocessed whole grains, produce and legumes (13).
Improving your ratio comes down to crowding out overly acidic foods for more fresh, vibrant choices.
“Aim for getting 85% of calories from unprocessed, high-water plant foods grown in mineral-rich soils, tailored to your nutritional needs and activity level,” suggests Braun.
An easy rule of thumb is to fill half your plate with alkalizing vegetables and smaller portions of clean proteins and whole grains at each meal. Additional ways to neutralize acidity include staying well-hydrated, minimizing stress and exercising daily.
Think of choosing nourishing foods as nourishing your future self – compounding in benefits over time.
The Microbiome: Your Gut-Brain Bridge
Beyond vitamins and minerals, researchers now recognize the community of microbes living inside our digestive tract – our microbiome – deeply influences long-term health too.
This “gut brain” ecosystem sends constant signals via the vagus nerve to our central nervous system impacting everything from mood and stress resilience to immune function and inflammation.
Yet frequent antibiotics, chronic stress and diets high in sugar and refined carbs alter this delicate balance. Pathogens like yeast and "bad" bacteria gain a foothold producing toxins and creating leaky gut dysfunction.
Reseeding via fermented foods and probiotic supplements counteracts dysbiosis by reintroducing friendly microbes. For example, a randomized trial had healthy adults eat either probiotic-rich yogurt twice daily or no yogurt for two months (14).
The yogurt group not only showed altered gut microbiome composition but also:
- 11% decrease in inflammatory triglycerides
- 14% drop in LDL “bad” cholesterol
- 15-20 point decline in blood pressure
Compared to sugary yogurts, unsweetened Greek varieties offer much higher probiotics to tame gut fire and reduce heart risks long-term.
Sauerkraut, kimchi, miso and kefir offer similar benefits without the added sugars sabotaging progress.
Creative, Kid-Friendly Recipes Your Family will Love
Making healthy food upgrades doesn’t mean relegating taste or making additional work. In fact, preparing fresh, whole food recipes as a family makes wellness wins much easier to sustain over time.
Need some inspiration? Here are a few of my household’s favorites we make together:
Breakfast Blueberry Spelt Pancakes
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These fluffy spelt pancakes studded with juicy berries make mornings delicious. Kids can help mix the batter and watch the bubbles.
Whisk dry ingredients in a large bowl. Mix in wet ingredients until just combined (avoid over-mixing). Heat a lightly oiled griddle to medium and scoop scant 1/4 cups of batter per pancake. Sprinkle berries over the top, flip cakes after 2 minutes. Top with maple syrup and fruit. |
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The vitamin C in citrus fruit and berries helps utilize plant-based iron for energy. For extra nutrition, use regular or sprouted spelt flour in lieu of plain wheat.
Zoodles in Quick Cherry Tomato Sauce
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Kids love twirling these veggie “zoodles” tossed in sweet cherry tomato sauce. Make extra for leftovers all week.
Halve tomatoes and combine with garlic and basil in a medium skillet over medium heat. Cook for 8 minutes, stirring occasionally until tomatoes release juices and start to burst. Remove from heat and stir in olive oil. Toss sauce with zoodles and season with salt & pepper to taste. Top with Parmesan if desired. |
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Zoodles skip the blood sugar spike of white pasta and deliver extra antioxidants, vitamin C and fiber.
Apple Pie Chia Pudding
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This simple 4-ingredient chia pudding makes the perfect fiber-rich dessert or breakfast.
Whisk milk and chia seeds together in a bowl or mason jar. Let sit 5 minutes, then mix again and refrigerate overnight. Top with chopped apple tossed in cinnamon before enjoying. Sweeten more if desired with maple syrup or honey. |
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Chia seeds offer a hefty dose of anti-inflammatory omega-3’s, fiber and protein to keep energy and focus steady for hours. Play around with mix-ins like almond butter, berries or peanut butter too.
Making Lasting Changes: 5 Tips to Get Started
Upgrading lifelong eating patterns understandably feels daunting. Yet simple techniques make shifts much more sustainable so progress sticks versus hitting roadblocks.
Here are my top five tips for lasting change based on personal experience:
- Crowd out versus cut out – Try adding 3-5 servings of fruits and veggies daily before labeling foods “off-limits.” Greater abundance of better choices naturally nudges out old ones.
- Embrace imperfection – Strive for the 80/20 rule. If 80% of your meals align with wellness goals, don’t stress the 20% of special treats.
- Focus on how, not just what – Does eating on the couch devouring snacks align your values like family meals do? Be mindful of the full experience.
- Design your defaults – Spend a weekend batch prepping healthy grab-and-go items for your usual routines to run on autopilot.
- Progress over perfection – Celebrate small milestones to tap into dopamine rewards keeping you feeling motivated.
Instead of a rigid new diet, make this a lifestyle evolution full of compassion – for our minds and bodies asking for greater nourishment.
The better you feel, the easier wellness habits come since they directly uplift energy, outlook and relationships long-term. Consider it an investment in your future wellbeing.
We all want to spend our days with bountiful energy, healthy bodies and clarity of mind well into our later years. Yet without providing the proper building blocks from whole foods balanced to meet our needs, vitality gives way to burnout and disease.
Use Dr. Barbara O’Neill’s food guidance as your blueprint for constructing meals that go beyond filling stomachs. Become an artist creating edible masterpieces infused with nutrients, color and joy to bless everyone gathered around your table.
With small, consistent strides to crowd more fruits, veggies, beans, heritage grains and fermented finds into your routine, you direct every cell towards regeneration versus decay over decades.
Here’s to taking back not only our health, but the sacred tradition of preparing and enjoying food together – medicine for both body and spirit.