Drifting away from the regular approaches to diets, holistic nutrition is a strategy that’s devised to suit an individual’s complete physical and mental health requirements.
Each person has nutritional needs and health levels that are unique to them, and three major factors that contribute to this variation among individual health plans are deficiencies, allergies and intolerances.
Holistic nutrition aims to create a balanced diet and a healthy lifestyle that will benefit the body from head to toe. Following a holistic nutrition plan provides a variety of positive results including weight loss, digestive health improvement, disease prevention, sleep improvement, blood sugar management, immunity enhancement, skin tone improvement etc.
What’s more, holistic nutrition helps prevent diseases such as heart disease, cancer, obesity, osteoporosis and type 2 diabetes.
FOODS TO EAT
Fruits: blueberries, avocado, cantaloupe, kiwi, grapefruit, grapes, papaya, pineapple, cherries, mango, banana and pears
Vegetables: spinach, kale, chard, collard greens, broccoli, cauliflower, cabbage, carrots, celery, onions, sweet potatoes, beets and potatoes
Legumes: chickpeas, black beans, lentils, peas, mung beans, soy beans, pinto beans, red kidney beans and cannellini beans
Nuts: almonds, cashews, chestnuts, walnuts, macadamia nuts, hazelnuts and pecans
Seeds: pumpkin seeds, sunflower seeds, sesame seeds, chia seeds and flax seeds
Proteins: salmon, eggs and unprocessed meats
Dairy: milk, yogurt, cheese and cottage cheese
Oils: olive oil, canola oil, sunflower oil, corn oil, soybean oil and flaxseed oil
Beverages: water and almond milk
FOODS TO AVOID
Beverages such as sodas, alcohol and caffeinated drinks.
Food high in sodium such as convenience foods including salted or canned meat, fish or poultry.
Refined and artificial sweeteners, and processed foods that are high in sugar.
HOLISTIC NUTRITION MEAL PLAN
Day 1
Breakfast: Quinoa breakfast bowl – cooked quinoa topped with mixed berries, chopped nuts and a drizzle of honey or maple syrup.
Lunch: Chickpea and avocado salad consisting of mixed greens, cherry tomatoes, cucumber, red onion, avocado and cooked chickpeas.
Dinner: Baked salmon with steamed vegetables such as broccoli, carrots and cauliflower, and seasoned with herbs and lemon.
Day 2
Breakfast: Green smoothie made with blended spinach, kale, banana, pineapple and almond milk.
Lunch: Quinoa and roasted vegetable salad consisting of roasted bell peppers, zucchini and eggplant.
Dinner: Vegetable stir fry with tofu – brown rice, vegetables and tofu in a light soy sauce and ginger marinade.
Day 3
Breakfast: Chia seed pudding comprising chia seeds, almond milk, sliced fruits and a sprinkle of granola.
Lunch: Lentil and vegetable soup consisting of carrots, celery, tomatoes and spinach. Served with wholegrain bread.
Dinner: Grilled chicken breast served with roasted sweet potatoes and steamed asparagus.
Day 4
Breakfast: Combination of rolled oats with almond milk and chia seeds, and topped with either berries or nuts and a drizzle of honey.
Lunch: Baked bell peppers stuffed with cooked quinoa, sautéed spinach, tomatoes and feta cheese.
Dinner: Veggie tacos made with wholegrain tortillas filled with black beans, sautéed peppers, onions, avocado and salsa.
Day 5
Breakfast: Blended acai puree with frozen berries, a splash of coconut water and topped with sliced fruits, granola and coconut flakes.
Lunch: Mediterranean chickpea salad made by combining chickpeas, cherry tomatoes, cucumber, red onion, olives and feta cheese, and drizzled with olive oil and lemon juice.
Dinner: Baked cod with a squeeze of lemon, served with quinoa and steamed kale or spinach.
Day 6
Breakfast: Cooked oats with sliced banana, chopped nuts and a dash of cinnamon.
Lunch: Brown rice sushi rolls filled with avocado, cucumber, carrots and cooked salmon or tofu.
Dinner: Roasted spaghetti squash served with a homemade marinara sauce and a side salad.
Day 7
Breakfast: Layered Greek yogurt with mixed berries, honey and a sprinkle of granola.
Lunch: Cooked quinoa, black beans, roasted corn, avocado, salsa and a spoonful of Greek yogurt.
Dinner: Skewers with grilled vegetables and halloumi cheese served with a side of couscous or quinoa.
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