Food Is Medicine
Nourish Your Wellbeing
Food is joy—laughter around a family table, the warmth of morning coffee, the shared meal that sparks new friendships. It nourishes us physically, emotionally, and mentally, offering comfort and connection.
Food is medicine for our overall well-being. Yet, if not chosen wisely, it can also be a source of disease. How will you use the power of food? The choice is yours.
A Physician’s Approach to Health and Nutrition
As a physician, I believe prevention starts with nutrition and movement.
My100PlatesMeal program is inspired by Harvard's Healthy Eating Plate.
Balanced Nutrition
Carefully crafted meals following Harvard's Healthy Eating Plate principles for optimal nutrition.
Proven Results
15 pounds weight loss and improved health markers through mindful eating.
33 1/3 Days Program
100 balanced meals over 33 1/3 days for sustainable health transformation.
Food plays a powerful role in preventing and managing chronic diseases. The White House Conference on Hunger, Nutrition, and Health (2022) highlighted the urgent need to end hunger and reduce chronic diseases by 2030, focusing on food as a key solution.
60%
of U.S. adults with diet-related chronic disease
18M
people in homes experiencing food insecurity
$4T
in health care spending.
25%
of School going children consume processed food with high levels of sugar, salt, and fat
15%
adolescents are overweight or obese.
#My100PlatesMeal
My Food Plate Series is designed around balanced, nutrient-rich meals that promote overall health. I follow the principles of Harvard’s Healthy Eating Plate, focusing on a balanced ratio of vegetables, whole grains, healthy proteins, and healthy fats. My modifications include incorporating a variety of colorful, fresh ingredients that support specific health goals.
The 100 Plates Meal is a unique approach, where 100 carefully crafted meals are consumed over 33 1/3 days. This method emphasizes portion control, mindful eating, and the power of whole, unprocessed foods to optimize nutrition and promote long-term health.
The Sources of Food Categories For My Diet Include
Spinach, kale, collard greens, green beans, broccoli, asparagus, avocado, squash, zucchini, celery, carrots, peppers (red, green, orange, yellow), tomatoes, sweet potato, cabbage, corn, cauliflower, green peas, cucumbers, lettuce, lime juice, Brussels sprouts, sugar snap pea, garlic, and onions.
✔️ Blueberries: High in antioxidants (anthocyanins), vitamin C, fiber
✔️ Strawberries: Rich in vitamin C, manganese, folate
✔️ Raspberries: Loaded with fiber, vitamin C, antioxidants
✔️ Blackberries: Good source of vitamin C, vitamin K, fiber
✔️ Kiwi: Packed with vitamin C, vitamin K, fiber
✔️ Grapes: Contain resveratrol, vitamin C, potassium
✔️ Apple: High in fiber, vitamin C, polyphenols
✔️ Orange: Excellent source of vitamin C, fiber, folate
✔️ Pomegranate: Rich in antioxidants, vitamin C, potassium
✔️ Pear: Provides fiber, vitamin C, copper
✔️ Bananas: Great source of potassium, vitamin B6, fiber
✔️ Peach: Contains vitamin C, vitamin A, fiber
✔️ Plum: High in antioxidants, vitamin C, fiber
✔️ Dry Fruits: Rich in healthy fats, fiber, vitamins, and minerals
✔️ Whole-Grain Bread: High in fiber, B vitamins, iron, magnesium
✔️ Oatmeal: Rich in fiber (beta-glucan), protein, manganese, iron
✔️ Brown Rice: Provides fiber, magnesium, B vitamins, antioxidants
✔️ Whole-Grain Tortillas: Contain fiber, complex carbs, iron, B vitamins
✔️ Chicken Breast: High in lean protein, B vitamins (B6, B12), phosphorus
✔️ Turkey Breast: Rich in protein, selenium, B vitamins (B6, B12), zinc
✔️ Salmon: Packed with omega-3 fatty acids, protein, vitamin D, B12
✔️ Tilapia: Good source of lean protein, selenium, B vitamins
✔️ Egg Whites: Provide pure protein, B vitamins, riboflavin, selenium
✔️ Mushrooms: Contain B vitamins, selenium, antioxidants, fiber
✔️ Walnuts: Rich in omega-3 fatty acids, antioxidants, magnesium.
✔️ Almonds: High in vitamin E, healthy fats, magnesium
✔️ Pistachios: Provide protein, fiber, B vitamins, antioxidants
✔️ Pecans: Loaded with healthy fats, manganese, fiber, antioxidants
✔️ Low-Fat Milk: High in calcium, protein, vitamin D, B12
✔️ Low-Fat Yogurt: Probiotics, protein, calcium, B vitamins
✔️ Olive Oil: Rich in healthy monounsaturated fats, antioxidants, vitamin E
✔️ Canola Oil: High in omega-3 & omega-6 fatty acids, vitamin E, heart-healthy fats
How To Prepare Food Plates
Smoothies
✔️ Blend fruits & veggies with water/milk.
✔️ Adjust consistency with ice or yoghurt.
Vegetables (Stir-Fry)
✔️ Sauté garlic and onion in olive oil.
✔️ Stir-fry chopped vegetables.
✔️ Season with salt, pepper, & herbs.
Meat (Grilled)
✔️ Marinate meat with spices & olive oil.
✔️ Grill with vegetables until cooked.
✔️ Serve with salad or whole grains.
Curries (Indian Style)
✔️ Sauté onions, tomatoes, garlic, and ginger in oil.
✔️ Add spices; cook until fragrant.
✔️ Mix in vegetables or meat, add water/broth, and simmer.
Wraps/Sandwiches
✔️ Fill whole-grain wraps/bread with vegetables and grilled meat. ✔️ Add hummus, yogurt, or avocado spread. ✔️ Serve fresh or toasted.
