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You are what you eat: The truth behind the age-old saying

Sep 27, 2023
You are what you eat: The truth behind the age-old saying

"You are what you eat" is a phrase we've all heard at some point in our lives. It's often used to emphasize the importance of healthy nutrition, but have you ever stopped to consider the real truth behind these words? In this blog post, we will explore the meaning of this saying and why it holds more weight than you might think.

The basics of nutrition

Before we dive into the deeper meaning of "you are what you eat," let's start with the basics of nutrition. Our bodies require a variety of nutrients to function properly. These include carbohydrates, proteins, fats, vitamins, and minerals. Each nutrient plays a unique role in our overall health, and deficiencies or imbalances can lead to various health problems.

The connection between nutrition and health

Now, let's connect the dots between nutrition and health. Everything you consume has a direct impact on your body. When you eat nutritious foods like fruits, vegetables, whole grains, and lean proteins, your body receives the necessary nutrients to perform at its best. These foods provide energy, support growth, and repair, and help maintain a strong immune system.

On the flip side, by consuming an excess of unhealthy foods high in sugar, saturated fats, and processed ingredients, our bodies are unable to function effectively. We may experience fatigue, weakness, and a higher susceptibility to illnesses. Over time, a lack of proper nutrition can lead to various health problems such as obesity, diabetes, heart disease, and even mental health disorders.

The mind-body connection

The connection between the body and mind is a powerful one. What you eat not only influences your physical health but also has a significant impact on your mental well-being. Here's how:

  1. Mood and nutrition: Research has shown that balanced nutrition can positively impact mood. Nutrient-rich foods can help regulate neurotransmitters in the brain, leading to better emotional stability and reduced risk of depression.

  2. Cognitive function: Healthy nutrition is essential for maintaining cognitive function. Foods rich in antioxidants and omega-3 fatty acids, like fish, berries, and leafy greens, can help protect your brain from age-related decline.

  3. Gut-brain axis: There is a strong connection between the gut and the brain known as the gut-brain axis. A healthy gut, supported by balanced nutrition, can contribute to improved mental health and reduced stress.

Steps to nourish your body and mind

Now that we understand the importance of the mind-body connection through nutrition, here are some actionable steps to take care of both:

  1. Prioritize whole foods: Focus on whole, unprocessed foods. Incorporate fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals.

  2. Stay hydrated: Proper hydration is essential for both physical and mental health. Aim to drink plenty of water throughout the day.

  3. Limit processed foods: Minimize your intake of processed foods, sugary snacks, and trans fats. These can negatively impact both your body and mind.

  4. Read labels and ingredients: Be mindful of the ingredients in the packaged foods you consume. Avoid products with excessive added sugars, unhealthy fats, and artificial ingredients.

  5. Cook at home: By preparing your meals at home, you have full control over the ingredients and cooking methods. This allows you to make healthier choices, experiment with different flavors, and have a better understanding of what you're eating.

  6. Practice moderation: Remember, balanced nutrition is all about moderation. Indulging in your favorite treat occasionally is perfectly fine, as long as it's not a regular occurrence.

  7. Practice mindful eating: Pay attention to what and how you eat. Mindful eating can help you reduce overeating, and make healthier choices.

  8. Manage stress: Engage in stress-reduction practices such as meditation, yoga, or deep breathing exercises. Chronic stress can have a detrimental effect on both your body and mind.

  9. Get adequate sleep: Ensure you get enough quality sleep. Lack of sleep can affect your mood, cognitive function, and overall health.


In conclusion, the saying "you are what you eat" holds true in more ways than one. Your nutrition has a significant impact on your physical and mental health, and the choices you make can either support or undermine your well-being. By making informed choices and prioritizing balanced nutrition, you can truly nourish both your body and mind. Remember, it's not just about what's on your plate; it's about the holistic well-being of your entire being.

This article was authored by Kristina Zalnieraite, Licensed Dietitian and Head of Dietetics and Medical Affairs @ Do you need support with a symptom, condition or gut health goal? You can book a free online consultation with Kristina here.

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