The Healing Power of Food: Understanding Culinary Medicine

Food does more than satisfy our hunger. Every day, the foods we choose provide the nutrients our bodies need to function, repair, and stay healthy.

While food isn't a cure all, and it certainly doesn't replace medical care, it can play an important role in supporting overall health. The right combination of foods can support diabetes, heart disease, fatty liver, kidney disease, healthy pregnancy, and digestive health.

But knowing what to eat and actually putting together (and sticking to) a healthy diet are two very different things. This is one of the reasons why culinary medicine has become an important part of nutrition education. It takes nutrition beyond knowing what foods are healthy or not, and teaches how to turn those foods into meals that are realistic and delicious. 

What Is Culinary Medicine?

Culinary medicine combines nutrition science with cooking and food preparation. The goal is to help people take what they know about healthy eating and apply it to their everyday lives. 

As a dietitian, I can tell people to eat more vegetables, choose more whole grians, and limit excess sodium and added sugar. But if they don't know how to prepare different items or have basic cooking skills that advice will only go so far.

It can include cooking techniques, grocery shopping, meal planning, label reading, and more that may help with different therapeutic diets. And most importantly, it helps healthy eating feel less complicated and overwhelming. 

What Is the Healing Power of Food?

Our bodies are constantly working: building and repairing, producing hormones and enzymes, supporting our immune function, maintaining bones and muscles, and creating the energy we need to get through the day. The food we eat provides the nutrients needed to all of this.

Fruits and vegetables provide vitamins, minerals, fiber, and other beneficial plant compounds. Whole grains cotain fiber and important nutrients. Protein-rich foods contain amino acids need to build and maintain healthy tissues and healthy fats provide essential fatty acids to help the body absorb certain vitamins. 

The healing power of food comes from our overall eating patterns and what we provide our bodies over time.

How Can Food Support Your Health?

A balanced diet can support overall health.

Heart Health

Foods such as vegetables, fruits, whole grains, beans, nuts/seeds, and lean proteins are all parts of a healthy eating pattern. Choosing foods higher in fiber and lower in saturated fats and sodium supports cardiovascular health.

Blood Sugar Management

The combination of carbohyhdrates, protein, fiber, and healthy fats in your meals impacts how quickly your blood sugar rises are you eat. Choosing higher-fiber carbs and pairing them with protein can help make balanced meals which support better blood sugar. 

Digestive Health

Fiber is important for digestive health. Fresh, whole foods, adequate fluids, and probiotics all contribute to a healthy digestive system. 

Brain Health

Our brains need a steady supply of energy (from glucose) and nutrients to function. A varied diet helps to provide the brain the nutrients it needs.

Healthy Weight

Healthy eating isn't about eating as little as possible. It's about eating a diet that gives your body what it needs in the right portions. 

Why Knowing What to Eat Isn't Always Enough

One thing I have seen many times as a dietitian is that most people already know what foods are healthy for them. They know they should be eating more vegetables. They know whole grains are a better carbohydrate choice. The know they should eat less fast food. The challenge is figuring out how to make healthy eating happen consistently. 

People have many barriers:

• Working long hours
• Running kids from activities
• Don't enjoy cooking
• Not comfortable in the kitchen
• Tried so many diets and are no longer sure what's healthy 

This is where culinary medicine can make a big difference. 

How to Use the Healing Power of Food Everyday

Eating healthy is best tackled with building on small changes overtime rather than drastic diet overhauls.

Start By Adding, Not Just Taking Away

Instead of only focusing on what you "shouldn't" eat, think about what you add to your meals and snacks. Sometimes adding more nutritious foods naturally leaves less room for foods that don't provide as much nutritional value. 

Make Vegetables Enjoyable

Just because you don't like vegetables one time, doesn't mean you don't like them. Sometimes it's the recipe, the preparation, or what it's paired with. Try adding them to new dishes. Experiment with different seasonings and cooking methods. 

Build Balanced Meals

A simple way to think about a balanced meal is to include:

• A source of lean protein
• A high-fiber carbohydrate
• A source of healthy fat
• Fruits and vegetables

Use Flavor Instead of Extra Salt

Herbs and spices like garlic, onions, citrus, vinegar, and other flavorful ingredients can make a meal taste great without a lot of sodium. Learning how to season food well is one of the simplest ways ot make healthy meals taste great. 

Healthy Food Should Be Enjoyable

One of my biggest beliefs about healthy eating, is that is should not feel like a punishment. Food is about much more than nutrients. That's why the goal isn't to take the joy out of eating.

Instead, we want to find ways to make nutritious foods delicious. Some ideas include: 

• A colorful vegetable medley roasted with fresh herbs
• A hearty grain bowl with flavorful lean protein
• Fresh fruit paired with yogurt and nuts
• A warm soup packed with veggies and beans

At Seattle Sutton’s Healthy Eating,we focus on upholding evidence-based nutrition and culinary techniques together to create meals that are both nutritious and enjoyable.

Our meals incorporate a variety of colorful fruits and vegetables, different cooking techniques to retains nutrients, and herbs and spices instead of excessive salt and unhealthy ingredients to add flavor without compromising nutritional quality.

Our team of chefs and dietitians work together to ensure our meals blend the science of nutrition with the healing power of food for a delicious and healthy result.