Your body isn’t “high-maintenance.” It’s just picky. And functional nutrition is essentially learning how to read your body’s very specific order, treating food as medicine and tailoring what you eat to support its unique inner workings. Read on for everything you need to know to start eating in a way that actually works for you.
Figuring out the best eating habits for your body takes time. Everyone needs something different from their nutrient intake, which is why you should consider functional nutrition strategies. This science-based framework for meals and snacks will help boost your confidence and your health.
So what exactly is functional nutrition? Functional nutrition is a personalized method that considers each person’s unique needs. People use it to honor their health conditions, genetics, food sensitivities and other influencing factors while maintaining a well-rounded diet.
You won’t have to worry about following any strict guidelines from diet fads, such as consuming only meat or never eating fats. Merging your genetics and nutrition can provide a balanced strategy for every meal.
How to Start Your Functional Nutrition Journey
Anyone can start a functional path to nutrition by taking a few simple steps. See how important each step is to you, depending on how well you currently understand your body.
1. Consider Scheduling Tests
Many people refine their perspective of food by scheduling tests. Your doctor can help you identify your current nutrient levels to assess whether your current diet provides essential nutrients, such as vitamin B12 and iron.
You can also undergo blood tests to understand your thyroid health and blood sugar levels. An allergy test may also be helpful if you’re unsure whether you have an allergy or sensitivity to certain ingredients.
If you’ve had a long-standing relationship with your doctor, you may already done similar tests. Consider what you know about your body to decide if you need an appointment to help you understand what will best serve your health.
2. Reflect on Your Food History
Think about how your relationship with food has been throughout your life. What have you enjoyed eating or disliked the most? Do some foods make your stomach cramp, so you avoid them?
Maybe you have allergies that cause harsher gastrointestinal symptoms or skin reactions. Experts estimate that nearly 32 million Americans have food allergies, which includes adults and children.
You can always consult your doctor for food allergy testing if you’re unsure what your body can comfortably process. Functional nutrition diets prioritize what you already enjoy and integrate new foods to give you a well-rounded way of eating. Starting with a basic understanding of what you can’t digest is essential to making informed food choices.
3. Create a Routine Outline
Use a piece of paper or a calendar app to outline your current lifestyle. How often do you exercise, and when do you cook? Does your work schedule keep you too busy to spend much time in the kitchen, or do you often prepare meals since you work from home?
A healthier diet for your mind and body will align with your current lifestyle. You shouldn’t have to compromise functional meals because you have busy days, take vacations or sometimes have a tight budget. Understanding what most often affects your life will help you design better nutritional habits.
Four Ways to Make Better Functional Nutrition Choices
When you’re ready to eat healthier and stick with a functional routine, start making better choices in the kitchen. You can reform your diet right now if you remember some simple strategies.
1. Prioritize Protein in Every Meal
Protein is important for maintaining muscle mass and staying full. While you can also feel satiated by eating more fiber, protein will fuel your body while providing essential nutrients. Animal protein has the nine essential amino acids you need, along with iron. Consider where you prefer to get your protein to determine how you’ll include it in each meal.
2. Minimize Ultra-Processed Food Intake
Ultra-processed foods are indeed tasty, but they shouldn’t be in every meal. These include high-sodium snacks and fried foods. Consider how often you eat ultra-processed foods and how you could diversify your diet with whole foods or organic alternatives.
If you swap half of your potato chip intake with carrot sticks or chickpea crackers, you’ll make your diet extra nutritious without eliminating your favorite chips. It’s all about portions.
3. Remember to Drink Water
People sometimes forget that water is a foundational part of any diet. Nutrients are crucial, but staying hydrated is as important. Water delivers nutrients throughout your body and helps your organs perform their jobs. Dehydration also changes your gut microbiota composition, which could make it harder for your digestive system to absorb nutrients.
Try carrying a reusable bottle with you so water is more accessible. Adding all-natural flavor packets can make it easier to reduce your soda intake gradually. If you’re staying hydrated throughout the day, your body gets everything it needs to absorb meals and snacks.
4. Experiment With Cooking Styles
Eating healthier food is easier when you cook. If you’ve never spent much time in the kitchen, you don’t have to worry about becoming a chef. Find a food preparation style that works for you. You could try meal prepping to minimize how often you cook. Consider freezing big meals so something’s always ready to warm up whenever your travel-heavy schedule gives you a few days at home.
You might find it easier to prepare healthy dishes like a stir fry if you use frozen vegetables and microwaveable rice. Start small to gradually shift your diet into one that you can confidently cook and maintain throughout your schedule.
Feel Better and Eat Great Food
Understanding how functional nutrition works can improve your relationship with food. You’ll honor your body’s existing conditions or allergies while building eating habits that don’t rely on fad diets. Enjoy more nutrients without extra stress by gradually integrating your new approach to eating into your lifestyle.
About the author:
Mia Barnes is a freelance writer and researcher with a passion for healthy travel and wellness. Mia is the founder and editor-in-chief of Body+Mind magazine. Follow Mia and Body+Mind on X and Instagram @bodymindmag!
Snapshot
- Adopt functional nutrition by personalizing your diet to match your unique genetics, health conditions, food sensitivities and lifestyle instead of following restrictive fad diets.
- Schedule blood tests with your doctor to identify nutrient levels, thyroid health, blood sugar and food allergies so you can make informed eating choices.
- Prioritize protein at every meal for muscle maintenance and satiety, then minimize ultra-processed foods by swapping half your intake for whole food alternatives.
- Stay hydrated with water throughout the day to help your body deliver nutrients effectively and support healthy gut microbiota composition for better absorption.
- Experiment with cooking styles like meal prepping, freezer-friendly batches or quick stir-fries using frozen vegetables to build sustainable eating habits that fit your travel schedule.
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