Food is everywhere, and I am sure many of you have heard the phrase “you are what you eat”.?

I don’t like this phrase. It makes food the enemy. And the food is your friend.

Today we will get into what “food is medicine” means and why it’s true, how you can feel better by merely adjusting your eating habits.⭐️

muscle veg
Food is Medicine


So this is not meant to make your DIET. Yuck… another word that makes you FEAR food.. but the food is NICE, and it’s SWEET and its FUEL! FUEL FOR YOUR BEAUTIFUL BODY.

I LOVE FOOD…and by the time you finish this reading this post. I am sure you will love it too!?

So what is it about food that we should know? First of all, no one can survive without it, but more importantly, it can both prevent disease and reduce disease. Not only that, but it can also improve energy throughout the day, improve cognition, increase attention, its good for your skin  (things like acne and aging), and your oral health.

It’s crucial for muscle growth, bone strength, intestinal health, and heart health, just to name a few.  Sure, many people focus on “weight loss” when they become “food conscious.”

But this is not and should NOT be the sole reason why you make changes to your diet.  Why? Well, you will, as they say, “fall off the wagon” and go back to your regular eating habits because no one likes to “diet”.. I don’t either.

healthy food doctor
Food is Medicine

Sure this all sounds great, but if you’re an adolescent, you might be thinking.. “blah blah, how does this apply to me?”.  First of all, your schedules are crazy! Wake up early, be awake and alert for hours, make that brain work for hours.?

Then maybe, if you are part of any sports team, you need to play your best, train hard, and not tire out.  Or perhaps you get home right after school and just play with friends.  Or maybe you get back and do your homework right away..meaning.. more brain work even after your brain has worked all day.  Then you probably need to clean your room or do some chores. Maybe you have younger siblings that make you run around, perhaps even a puppy you play with.  Your lives are hectic too! Which is why food is essential for you also! YOU NEED FUEL!?

Food is medicine
YOU NEED FUEL! So you can stay awake and alert in class.

So you can stay awake and alert in class.  Run from class to class up and downstairs

(if your school has them) and not be exhausted after.  Not get tired too quickly after you start training in your sport.  Be able to study and retain info for those exams.  You want to do a lot of things, and do them without feeling lousy. Is where FOOD comes in.

all the way to a healthy lifestyle

Food is medicine

 You want to do a lot of things, and do them without feeling lousy. 

Were is where FOOD comes in. 

So let’s talk yummy food, healthy food to make you feel good, stay healthy so you can enjoy the words “breakfast, lunch, dinner, and snack time” the way they are supposed to be appreciated… which should be 100% of the time.  It’s something to look forward to every single time.. not something to fear!??

Let’s go through each of the benefits mentioned previously and give you some food options that can help improve your wellbeing. No more, avoid this or that, but rather…. Eat more of this or that. I’ll go through food groups you should think of adding or start to include in your daily diets so you can see the wide variety of benefits of HEALTHY foods.


Benefits of Healthy Food
benefits of HEALTHY foods.

Where does it come from, and what can it do for you? You can get it from fruits, veggies, whole grains, and legumes (beans, lentils, chickpeas, etc.), nuts, and seeds! Feel free to look back at previous videos to remind yourself what some of those food choices are.

The body does NOT absorb other foods fiber. It stays in your intestines and passes all the way through, which is part of the reason why they are so great for your health.??

Benefits for adults and adolescents are the same, and they recommend about 14g per 1000 Calories consumed.  But what does it do for you?

Well, if you spend hours on the toilet and still wasn’t able to have a bowel movement, fiber has got your back.  If at your doctor’s visit, you were told your blood pressure was high, or your cholesterol and even your blood sugar, then fiber can help regulate all that. A little burning sensation at the pit of your stomach when you don’t eat for a while, or even after you eat something, then fiber can help.  Lastly, if you like fitting into your pants every day, then texture is your friend!  So it protects you from lots of things! It helps you regulate others and improves your daily life too.

It’s a Win-Win-Win! Food is medicine

Food is medicineProtein: 

Where does it come from, and what can it do for you?

Like I mentioned in one of our first videos, protein can come from animals like meat, chicken, and dairy (milk or cheese) others, OR from plants such as beans, peas, lentils, tofu, and others. But you need protein! You need it for lots of things, like your muscles. Strong muscles are essential, especially when you’re playing sports and running around.  It also helps to keep your bones strong, protect you from injuries doing regular daily activities.  This is huge, even for your adolescents! You probably want to play every game! Not being injured is a sure way to play at each event.  Not just that, but to grow into healthy adults, you also need that protein! You need it for growth and development.  And if you want to get stronger to do better in your sport, you need that protein to help you gain strength and to repair those muscles after a long day of training.  It also enables you to fight off infections! Who likes being sick? Yea, I didn’t think so! Regardless of which type of protein you choose, make to include it in your diet as part of your meals every day.  As always, though, PORTION CONTROL! It’s about a balanced meal.


Where does it come from, and what can it do for you?

You get it from everything you put in your mouth! From your favorite candy bar to the dinner table.  A lot of people associate carbs with weight gain.  The truth is, well… it’s NOT true.

There are simple carbs which I mentioned before.. this is all the refined stuff like refined sugar, white bread, white pasta, soft drinks frosting, and icing! Its also found in fruits and veggies, oddly enough.  But fruits and vegetables are the right kinds!?

Then you have complex carbs: You get these from whole-wheat stuff and starchy veggies like sweet potato, yucca (cassava), peas, and corn.

The good thing is that many of these are also high in fiber! So it’s a win-win again.  But why do you need carbs?? They give you quick energy to use.  You need energy for your muscles to use when you play sports.  You also need it for your brain to be awake and alert. So it’s necessary for both your favorite games so you can play your best for long periods but also in your academic life.  You need carbs for fuel! It’s WHICH carbs that matter! The food is right for you. What you eat is essential, so you can have the energy to do things you want to do and feel great!⭐️

Healthy Fats:

Everyone is always saying, don’t eat fats! But no, no, no! You need fats to get rid of fats! Good fats remove bad fats. It sounds confusing, but it’s true.

Healthy fats come from olive oil, avocado, nuts, sesame oil, peanut butter, fish, and some seeds.   Diets higher in healthy fats are a great source of energy.. but more than that, they protect your heart! Keep your heart healthy, so it can do whatever you want it to!  It helps by lowering cholesterol, prevents plaques from building on your arteries, protects you from high blood pressure, and even keeps your blood sugar within normal levels.

Ok, but “I’m an adolescent, I’m young, my heart is fine. Who needs that right no…heart stuff comes much later?” Sure, that is often the case—no one likes to prepare today for something that might happen 40 years from now.  But don’t you want to be that 50-year-old adult that can still do the things you do today? Like run upstairs, play sports, be active, look, and feel younger than you are?  If you said yes, then that is why this is important… TODAY..because what you do now matters.⭐️

Food is medicine

There are also some NOW benefits!  Good fats also help keep your skin clear of acne and keep your immune system strong!  Who wants to be sick when you have places to be and people to see?  

Fats are friends!

Anti-oxidants:nutrient supplements

Where does it come from, and what can it do for you??

You find these in all fruits and veggies! Protects you from many many health issues down the line.  Keeps your heart healthy and disease-free also reduces your risk of cancer. Anti-oxidants reduce what’s called oxidative stress. This is important because oxidative stress is what promotes the build-up of plaque on your arteries (the highways your blood uses to travel through your body).  You want to keep these free and clear so your whole body, including your heart, can get the blood it needs to function best.

So again, for adolescents out there… applies to you too! Exercise creates oxidative stress on your muscles, so a great way to make that recovery faster is to include anti-oxidants in your diet. I’m sure you also like looking young… oxidative stress is what causes your skin to age and look older.  Get those anti-oxidants, and you can look young longer.  Who here wants to get carded well into their 40s? That would be nice! Bottom line?  This is great for EVERYONE… of ALL AGES!

Lots of people like taking supplements, but they’re not as useful as many think… FOOD is always the best medicine because you’re also getting all other kinds of stuff from what you eat, not just anti-oxidants.⭐️

So give your body the fuel it needs to stay healthy.

Food is medicine

Food is medicine


Where does it come from, and what can it do for you?

Whole grains like brown rice, lean protein like chicken, spices like ginger and curry, omega 3s which come from nuts, salmon, greens, beans!

Many medical issues are to be connected to chronic (long term) inflammation.  Many pain conditions like rheumatoid arthritis, inflammatory bowel disease (IBD), and others like heart disease, diabetes, and even some cancers are linked to long-term inflammation in the body.  Sounds great, but how would this apply for your adolescents?  If you have asthma or allergies or any of the before mentioned issues, an anti-inflammatory diet will help you! It can help reduce episodes of asthma or allergies and also reduce the severity and re-occurrence.  If you have asthma, you know why this would be beneficial for you.

So anti-inflammatory diets are essential.  I don’t mean things like Advil, Aleve, or Motrin.  I mean FOODs that help decrease inflammation! Did you know certain foods could do this? Must love food!

Vitamin B12:

Where does it come from, and what can it do for you?

It comes from fish, meat, chicken, eggs, dairy, and oils, to name a few.  Vitamin B12 itself doesn’t necessarily do much. It’s the lack of B12 that is important.  It causes anemia, which means you are low in red blood cells.  This isn’t ideal because your red blood cells transport oxygen all over your body, and if you have low levels of red blood cells, then your body isn’t getting the oxygen it needs.  So you can feel tired, out of breath, you can even faint.  No Bueno! This is why diets with these foods are essential, so you can stay full of energy and participate in regular physical activity without feeling too tired, short of breath, or light-headed.

human respiratory system
Vitamin B12. If you don’t have enough, you get anemia. You can feel tired, out of breath, and light-headed. Might also feel down,

Food is medicine

On top of that, low vitamin B12 can make you feel down, sad, and even depressed.  If you are an adolescent and have been feeling to your parent, but also..make sure you include foods with vitamin b12 in your diet.  You might be surprised by the wonders good food can do for you.


Where does it come from, and what can it do for you?

You can get your Iron from lots of things! Leafy greens are an awesome one. SPINACH!! Popeye was strong, and he ate lots and lots of spinach! You can also get it from beans, cereals, meat and chicken, even dried fruits like raisins.  So eat a balanced diet, and you’ll get all your nutrients, all your energy, and all the benefits.

Very similar to Vitamin B12.  If you don’t have enough, you get anemia.  You can feel tired, out of breath, and light-headed. Might also feel down, sad or depressed. Not good! Women especially need Iron because you lose some every month.

Benefits of Iron? You feel energetic and strong like Popeye! Ok, that’s a bit of an exaggeration, but you know what I mean.

There you have it, all the benefits of nutrients and where to find them.

Food is medicinetips for healthy life


  1. Thank you for sharing a very innovative attribute of foods. It is so important that society changes the way it perceives food and its implications on our health. People living in pollution free environment and consuming healthy food have more immunity as compared to people consuming junk food. Keep on writing good stuff for your followers!

    • I agree 100% with this. It’s the main reason why I dedicate so much time to writing about food and its value both in nutrition and in health.


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