“Let Food Be Thy Medicine” — Why I Stopped Chasing Diets
I always loved this quote from Hippocrates: “Let food be thy medicine and medicine be thy food.” It’s old—really old—but every time I hear it, it feels like the truth.
I remember trying keto. I lost 20 pounds. It worked! Until it didn’t. The weight came back. Why? Because I love carbs. Sweet potatoes? Absolutely. And keto just wasn’t sustainable for me. Maybe you’ve been there too, cycling through diet trends that leave you frustrated.
That’s when I turned to real foods that nourish, not restrict. Not everything on a “superfood” list works for everyone. But when you know why these foods matter, it’s easier to make good choices that last. So here’s what I’ve learned about superfoods for health—based on science, not hype.
What Is a Superfood (And Why It Matters)
“Superfood” isn’t a medical term—it’s a simple way to describe foods that offer a lot of nutritional benefit in a small package. Think of them as nutrient-dense staples: rich in fiber, antioxidants, healthy fats, and vitamins. And they’re not just good on paper—they affect your energy, weight, mood, and long-term health.
My Go-To Superfoods (And What They Do)
| Superfood | Health Benefit | How I Use It |
| Blueberries / Raspberries / Blackberries | Antioxidants, brain health | I toss them in oats, yogurt, or eat them plain |
| Walnuts | Omega-3s, heart health | Sprinkle on salads or cereal |
| Almonds / Pistachios | Healthy fats, protein | Grab a handful as a snack |
| Black Beans | 15g protein per cup, fiber | Add to soups, salads, and even tacos |
| Oats | Keeps you full, boosts metabolism | Breakfast bowls or overnight oats |
| Sweet Potatoes | Beta-carotene, more nutrients than white potatoes | Bake or roast them |
| Salmon / Herring / Sardines / Mackerel | Omega-3s, brain function | I grill or bake them with olive oil |
| Quinoa | Protein + iron + B-vitamins | Use as a base for bowls or sides |
| Chia Seeds | Highest plant omega-3, 7.5g fiber (2 tbsp) | Mix into smoothies or pudding |
| Pumpkin Seeds | Protein-rich, great for post-surgery or weight gain | Add to shakes or salads |
| Sauerkraut | Probiotic-rich, gut support | Use as a topping for meals |
Tools I Use for Superfood Prep
- Blender (for chia smoothies or soups)
- Baking tray (for sweet potatoes, fish)
- Airtight containers (for bean & grain storage)
- Mason jars (chia pudding prep)
- Steamer (for greens, veggies)
Step-by-Step: A Simple Day of Eating with Superfoods
- Morning:
- Oatmeal with blueberries + chia seeds
- Walnuts on top
- Lunch:
- Quinoa bowl with black beans, roasted sweet potato, and sauerkraut
- Snack:
- Almonds or pumpkin seeds
- Dinner:
- Baked salmon with olive oil + steamed veggies + quinoa
- Optional:
- Yogurt with berries or sauerkraut if you’re focusing on gut health
Tips That Made This Lifestyle Work for Me
- Pre-cook beans and quinoa on weekends for easier meals all week
- Buy frozen berries when fresh ones aren’t in season—they’re just as nutritious
- Use a food-tracking app like MyFitnessPal to stay mindful of nutrients
- Rotate your superfoods—don’t get stuck on just one or two
- Make sweet potatoes in batches—they reheat well and go with everything
What to Avoid (I Learned the Hard Way)
| Mistake | Why It Fails | What to Do Instead |
| Going “all in” on one diet | You’ll burn out or get bored | Mix different superfoods from all groups |
| Eating too many nuts | Easy to overeat and high-calorie | Stick to a small handful (1 oz) |
| Ignoring prep time | Then you reach for fast food | Meal prep once a week |
| Thinking fish = expensive | It can be | Try frozen fillets or canned salmon/sardines |
Superfood Swaps (For Your Lifestyle)
- No fish? → Try chia, walnuts, or flax
- No dairy? → Get probiotics from sauerkraut or kimchi
- Low-carb? → Swap quinoa for cauliflower rice
- Post-surgery diet? → Use pumpkin seeds and soft-cooked beans for protein
FAQs
Q: Can I freeze these meals?
Yes! Quinoa, beans, and even sweet potatoes freeze well for 1–2 months.
Q: What if I have nut allergies?
Use seeds like pumpkin or sunflower, or focus on beans and fish.
Q: Can kids eat these?
Absolutely. Just cut back spices and keep portions kid-sized.
Q: Is sauerkraut the same as yogurt for gut health?
Both contain probiotics, but sauerkraut is dairy-free and great for vegans.
Final Thoughts – Food That Works for You, Not Against You
You don’t have to cut out carbs. You don’t need to starve. You just need real food that your body loves. That’s what these superfoods do—they work with you, not against you.Start simple. Make a few swaps. Keep it flexible. And when do you feel the difference? You’ll want to stick with it—not because you have to, but because it feels right.