A Practical Guide to Holistic Nutrition in 2025

What is Holistic Nutrition?

With a new year approaching, renewing our daily diet and exercise routines will be at the top of most of our lists. Holistic nutrition begins with what we eat. Every meal should include a colorful mix of nutrients, balancing protein, fat, and fiber. Re-prioritizing exercise and a holistic diet can be daunting. There is an arsenal of tools and knowledge regarding diet.

Focusing on the intersection of nutrition, wellness, and self-care is essential. They go together real bad. I revisited my conversation with Amber Gordon, where we discussed holistic nutrition and its meaning.

Here are some key takeaways from a Certified Holistic Nutritionist. Amber’s mission is to help women restore their gut while maintaining and preventing chronic illness.

Eat the Rainbow: Plate Composition

A holistic diet begins with what we put on our plates. Have you heard the statement, eat the rainbow? Every meal should include a colorful mix of nutrients, balancing protein, fat, and fiber. The significance lies not only in food selection but also in understanding the role these components play in our overall well-being.

Here are some ways to eat the rainbow:

• Red fruits and vegetables
  • These contain lycopene, which improves heart health, decreases prostate and breast cancer risk, contributes to stroke prevention and increases brain function. Good sources of lycopene include tomatoes, beets, radish, cherries, strawberries, red onions and red peppers.
• Orange and yellow fruits and vegetables
  • These contain carotenoids, which reduce the risk of heart disease and inflammation, strengthen the immune system, build healthy skin and improve vision. Good sources of carotenoids include carrots, winter squash, apricots, yellow peppers, sweet potatoes, bananas, pineapple, mangoes, pumpkins, peaches and oranges.
• Green fruits and vegetables
  • These contain indoles and isothiocyanates, which may help prevent cancer. Typically, these foods are high in vitamin K, potassium, fiber and antioxidants. They also contain folic acid, which helps prevent neural tube defects in babies. Good sources include spinach, arugula, broccoli, Brussels sprouts, avocadoes, kiwis, green tea, asparagus, fresh green herbs, kale and artichokes.
• White and brown fruits and vegetables
  • These contain flavonoids and allicin, which have anti-tumor properties. They also can reduce cholesterol and blood pressure, improve bone strength and decrease risk of stomach cancer. Good sources include onions, mushrooms, cauliflower, garlic and leeks.
• Blue and purple fruits and vegetables
  • These contain anthocyanins and antioxidants, which are associated with improved brain health and memory. They also help lower blood pressure and reduce the risk of stroke and heart disease. Good sources include blueberries, blackberries, eggplant, figs, purple cabbage, concord grapes and plums.

Protein Powerhouses

Proteins are the building blocks of life. Opt for lean meats like chicken and turkey, or explore plant-based options such as beans and mushrooms. These choices provide essential amino acids, fostering muscle health and overall vitality.

Make Fiber Rich Choices

Fiber is a key player in digestive health. Dark leafy greens, fruits, and whole grains like quinoa offer many nutrients while promoting a healthy gut. Embracing these foods contributes to sustained energy levels and supports weight management.

Choose Healthy Fats

Not all fats are created equal. When cooking, opt for oils like sesame, grape, or avocado (for cold use). These fats enhance the flavor of your meals and provide essential fatty acids, crucial for brain health and nutrient absorption.

Avoid Processed Foods

In a world with processed temptations, a mindful approach to food choices becomes paramount.
The key lies in understanding which processed foods to limit or avoid altogether:

Processed foods to avoid –

• Refined Sugars and Processed Snacks. All too familiar examples include chips, candies, cookies, and cakes that often harbor refined sugars and unhealthy fats. Limiting these treats supports weight management and reduces the risk of various health issues.
• Choosing Sprouted Breads. Not all bread is created equal. Opt for sprouted varieties like Ezekiel or Spelt, which undergo fewer processing steps. These choices provide a nutrient-dense alternative to traditional processed bread.

Have Stratchy Vegetables in Moderation

While vegetables are generally a nutritional powerhouse, starchy varieties like corn may not process well for everyone. Moderation is key, allowing you to enjoy your favorite foods without compromising digestive health.

Conclusion

The key lies in balance and mindfulness as we navigate the intricate web of nutrition, wellness, and holistic living. Each decision contributes to a holistic approach to well-being, from preparing well-rounded meals to creating a supplement cocktail and making conscious choices about processed foods.

Amber, the advocate for holistic living, said, “It’s about nourishing your body with intention, embracing whole foods, and fostering a harmonious relationship with what you consume.”

After all, wellness is not a destination; it’s a lifelong journey of self-love and care.

You can check my conversation with other dynamic black women in the fields of health and wellness in the archives of Brick by Brick Conversations or the wellness column.

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