Nutrient-Dense Diet: Food as Medicine

·

admin

I’ve never been much for empty calories. Even before I studied nutrition, I was drawn to foods that actually did somethingfor my body — butter, eggs, salmon, vegetables straight from the garden.

But here’s the twist: I’ve also been a clean-eating vegan three different times in my life. And all three times, my health tanked. Why? Because I don’t have the gene SNP (single nucleotide polymorphism) that allows me to convert omega-3 fatty acids from plants into the usable forms my body needs. Without those essential building blocks, my energy, mood, and hormones fell apart.

The Nutritional Therapy Association calls a Nutrient-Dense Diet Foundation #1 — and it makes sense. Food is fuel. But it’s also more than fuel: it’s information for your genes. What you put on your plate can either switch on resilience… or starve your system of what it needs to thrive.

1. Protein: the foundation of repair

Protein breaks down into amino acids — the raw materials for muscles, hormones, neurotransmitters, and immune cells. Without enough, you’re always running on fumes.

  • Prioritize animal proteins (grass-fed beef, pastured eggs, wild-caught fish)
  • Aim for a palm-sized serving at every meal
  • Notice how your cravings and blood sugar steadiness improve when protein leads the plate

2. Healthy fats: your hormonal backbone

For decades, fat got the blame for everything from heart disease to weight gain. But the truth is, clean fats are non-negotiable for hormone health, brain function, and satiety.

  • Include traditional fats: grass-fed butter, tallow, ghee, coconut oil
  • Add whole-food fats: avocado, olives, nuts, seeds
  • Prioritize omega-3-rich foods: sardines, salmon, pastured egg yolks

Without fat, your body can’t absorb vitamins A, D, E, and K — the very nutrients that keep bones strong, hormones balanced, and immune defenses sharp.

3. Color + variety: nature’s multivitamin

Each color in fruits and vegetables carries a different set of phytonutrients, antioxidants, and minerals. Together, they act like the symphony section of your healing orchestra.

  • Eat the rainbow daily: dark leafy greens, vibrant berries, orange squash, purple cabbage
  • Rotate foods to avoid sensitivities and broaden your nutrient spectrum
  • Focus on quality: organic when possible, local and seasonal when available

4. Mineral-rich foods: the spark plugs

Minerals are the cofactors for nearly every enzyme reaction in your body — but they’re also the first thing depleted by stress, sugar, and poor soil health.

  • Add sea salt or Celtic salt liberally (unless contraindicated)
  • Include bone broth, organ meats, and shellfish
  • Use herbs, spices, and mineral-rich bitters as everyday medicine

5. Simple habits that make food medicine

  • Build every meal around protein + fat + fiber
  • Shop the perimeter of the grocery store (less packaging, more nutrients)
  • Cook at home — it’s the simplest way to control quality
  • Honor traditional foods: broth, ferments, raw dairy (if tolerated)

Food is the most powerful lever you have for healing. Not just any food — but food dense with the raw materials your body is built from. Protein repairs, fat balances, minerals spark, and plants color your plate with protective compounds.

When you feed your body nutrient density, you’re not just eating. You’re rebuilding.

🌿 Brenna May, NTP
📝 Apply to work with me

Next Up: 👉 Protein Timing & Quality