Feel Better One Bite at a Time

Small Steps to Improve Your Health Holistically
September 15, 2023 by
Cheri Sacks RN, CDCES

Is your mental and physical health feeling a bit off lately? Are you hoping to feel more energetic, less stressed, and generally happier but don't know where to start? The good news is that small, sustainable changes to your diet can have a big impact on how you feel. Let's explore how filling your plate with fruits containing natural sugars instead of added or refined sugars can sweeten your life in more ways than one.

The Healthy Holistic Power of Nature's Sweets 

Eating more fruits is one of the simplest yet most powerful ways to give your body the nutrients it craves while avoiding energy crashes from added or refined sugars. Fruits contain fructose, a natural sugar that provides a steady source of energy. They are also packed with vitamins, minerals, antioxidants, fiber and water - all things our bodies need to function at their best.

Unlike added sugars which offer little more than empty calories, the natural sugars in fruit come with a host of health benefits. The fiber helps regulate blood sugar levels, preventing sharp spikes and drops in energy. The water and nutrients aid digestion, hydration and general wellbeing. The antioxidants fight inflammation, boost immunity and may help prevent chronic diseases. No wonder fruits are a cornerstone food of a holistic, nourishing diet!

Feeling Good from the Inside Out

When we nourish our bodies with wholesome, minimally processed foods like fruit, we set ourselves up for better mental and physical health. Relying on fruit for sweetness instead of added sugars stabilizes energy levels, leading to improved mood, focus and sleep. The vitamins and antioxidants boost immunity, fight fatigue and support overall wellness.

Eating more fruits and veggies while limiting added sugars has been shown to reduce risk for depression, anxiety, heart disease, diabetes, cancer and dementia. So filling up on nature's candy becomes a daily act of self-care!

Simple Swaps for Feeling Your Best

Here are some easy ways to add more fruit to your diet while avoiding unhealthy added sugars:

  • Breakfast - Top oatmeal or yogurt with berries instead of honey or syrup.
  • Snacks - Grab an apple, banana, grapes or citrus fruits instead of pastries, cookies and candies.
  • Dessert - Bake/grill fruit drizzled with honey or maple syrup for a naturally sweetened treat.
  • Drinks - Blend up a smoothie with Greek yogurt and frozen berries for a protein/fiber-rich sip.
  • Salads - Toss in diced apples, orange segments, pineapple chunks or dried cranberries.

With a few simple substitutions, you can tap into the holistic healing powers of fruit one bite at a time. Be patient with yourself as you transition away from added sugars - your improved sense of wellbeing will come. Keep your goals small, celebrate little victories, and know that each wholesome choice ultimately adds up to a healthier, happier you!

Cheri Sacks RN, CDCES September 15, 2023
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