Nutrition – Make Food Your Medicine!

Enjoy the Power of Whole Food Nutrition

Reduce Risk of Chronic Disease: Higher adherence to a plant-based eating pattern was associated with a lower risk of coronary heart disease, cardiovascular disease, and all-cause mortality found in a large-scale study published in the Journal of the American Heart Association.

Manage and Reverse Diabetes: Whole-food, plant-based eating patterns led to significant improvements in BMI, cholesterol, and other cardiovascular risk factors in overweight adults, as demonstrated in the landmark BROAD study.

Better Manage Weight: Individuals following plant-based eating patterns experienced more significant weight loss compared to those on non-vegetarian diets as shown in a meta-analysis of 12 randomized controlled trials.

Enhance Cognitive Function: Eating patterns rich in whole plant-based food and healthy fat have been shown to lower risks of cognitive impairment.

Improve Cholesterol level: Whole food plant-based food helps to prevent and treat hyperlipidemia.

Prevent Cancer: Plant-based whole food patterns reduce the risk of many cancers.

Improve Mental Health: Reduced risk of developing common symptoms of mental ill health, such as depressive symptoms, have been seen with whole food plant-based nutrition.

Fundamental Nutritional Principles We Advocate

Emphasis on Whole Foods: Focus on fruits, vegetables, whole grains, legumes, nuts, and seeds as natural as possible. Adding a whole plant food to your meals can go a long way.

Adequate Hydration: Prioritize water as your primary beverage.

Mindful Eating: Pay attention to hunger cues and practice portion control.

Acquaintance with Canada Food Guide:

• Eat plenty of whole fruit, vegetables, grains, and protein foods. Prioritize plant-based protein over animal protein.

• Be mindful of your eating habits: Take time to eat and watch for hunger and fullness cues.

• Cook often: Plan your meals and involve others in planning and preparation.

• Enjoy your food.

• Eat with others.

• Choose healthy plant fats instead of saturated fats.

• Limit or avoid highly processed foods. All plant foods are not created equal; reduce intake of highly processed products such as refined grains, sugars, and oils.

• Make water your drink of choice.

• Use food labels

• Use food labels: Never believe the information in the front of food packages.

  
  

BEWARE: Food marketing can influence your choices.

Customized Nutrition Plans

At iLIVE Health Solutions, we understand that one size doesn't fit all. We work with you to create a personalized eating plan that:

• Aligns with your health goals

• Considers your cultural preferences

• Promotes wellness

Set a nutrition goal today!

References:

Canada Food Guide https://food-guide.canada.ca/en/

Healthy eating and the environment https://food-guide.canada.ca/en/tips-for-healthy-eating/healthy-eating-and-the-environment/

Plant‐based dietary patterns and cognitive function: A prospective cohort analysis of elderly individuals in China (2008–2018) https://pmc.ncbi.nlm.nih.gov/articles/PMC9392533/#:~:text=Conclusions,higher%20risks%20of %20cognitive%20impairment .

Prevention of Cancer Through Lifestyle Changes https://pmc.ncbi.nlm.nih.gov/articles/PMC538507/

Wright, N., et al. (2017). The BROAD study: A randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes. Nutrition & amp; Diabetes. https://www.worldobesity.org/images/common/Comm_WOF_13_The_BROAD_study.pdf