2.

Discover the Path to True Nourishment:

Embrace Your Individuality and Forge Your
Own Extraordinary Dietary Journey.
 i

phytonutrients and eating the rainbow

08 conclusion
 Each person is unique.
Functional nutrition takes
individual variations in genetics,
environment, lifestyle, and personal
health history into account.
This guide too emphasizes
personalized nutrition plans
tailored to the specific needs
of every individual.
 id
ram
Medication

Py
Supplements

lth Community & Support

ea
eH

Meditation & Mental health

Th

Nutrition & Lifestyle

º The functional health pyramid focuses on two

important things: what we eat and how we live.

º It reminds us to take care of our minds,

paying attention to our mental health.

º Being part of a community and having support is

really important. It helps us heal and stay
healthy.

Lastly, it suggests that we can use medication

º and supplements if we need them, but they are
not the most important part of staying healthy.
They are just extra tools we can use.

©2023 Mila Mend. All rights reserved. Chapter III | 04

 INFLAMMATION
Chronic inflammation is associated with
º
almost all health conditions.

Inflammation plays a complex role in the

º
relationship between hormonal imbalances,
PMS, endocrine disorders and auto-immune
diseases.

Harnessing the healing power of whole

º
foods, specifically anti-inflammatory
choices, will alleviate chronic
inflammation, restore balance, and foster
vitality from within.

One way to reduce inflammation is by

minimizing pro-inflammatory foods such as:
Refined sugars,
Artificial sweeteners, sodas
Processed Meats
Processed foods
Artificial trans fats, Fried foods
Highly Processed Snacks
Excessive Alcohol
Pre-packaged meals, frozen dinners

©2023 Mila Mend. All rights reserved. Chapter III | 05

 G E S TIO
D I N
MINDFUL
EATING &
MEDITATION

DIGESTION

CALMED
NERVOUS
SYSTEM

Embracing a state of calm and

relaxation before meals lays the
foundation for optimal digestion.

A calmed nervous system allows your

body to fully absorb and assimilate
nutrients, creating a harmonious
relationship between mind and gut,
and unlocking the power of nourishment

©2023 Mila Mend. All rights reserved. Chapter III | 06

 º As social beings, food plays a
significant role in nurturing
relationships and building connections.

º Sometimes, we cannot control the

meals prepared by others or the menu
options at restaurants.

º The 80/20 method in diet involves

making healthy choices 80% of the time
while allowing flexibility and indulgence
for the remaining 20% of the time.

º It is perfectly fine to enjoy desserts

with friends/loved ones, and enjoy
birthday cake on any special occasion.

º You don't have to completely eliminate

"bad" foods or go all-in to see the
benefits of incorporating healthier
options into your lifestyle.

º Remember, your mental health and physical

well-being are interconnected and
should be considered holistically.

º Every step towards healthier choices,

is a step in the right direction.

©2023 Mila Mend. All rights reserved. Chapter III | 07

 Nutrient Density > Counting Calories

º By prioritizing nutrient-dense foods,

we ensure that our bodies receive
essential vitamins, minerals,
antioxidants, and beneficial compounds.

º These nutrients play vital roles in

metabolism, hormone regulation, immune
function, and cellular repair.

º On the other hand, "empty-calorie" foods,

high or low in calories but low in
nutrients, offer little nutritional value
and can lead to deficiencies and
imbalances .

º These foods are often processed, refined,

and contain added sugars, unhealthy fats,
and artificial ingredients. Consuming
them excessively can contribute to weight
gain, inflammation, and nutrient
imbalances.

Therefore, shifting our focus from

º
calorie counting to prioritizing nutrient
density, allows us to nourish our bodies,
prevent deficiencies, and support our
overall health.

©2023 Mila Mend. All rights reserved. Chapter III | 08

 FOOD LABELING
º Before we begin, let's adopt a
positive mindset and avoid labeling
foods as good or bad.

º Instead, consider whole foods as

preferable options, while packaged,
processed, and artificial foods are
simply alternative choices.

º While it is ideal to strive for a

primarily whole foods diet, we can't
deny that socioeconomic factors can
make it challenging for some of us.

º Whole foods may be a luxury in certain

cities & countries, while others enjoy
them abundantly and have affordable
access.

º Remember, even making small , healthier

choices in your diet can have a
positive impact on your overall well-
being.

©2023 Mila Mend. All rights reserved. Chapter III | 09

 CARBOHYDRATES
º The recommended range for daily
carbohydrate intake is 45%–65% of total
daily energy consumed,
although individual needs can vary
depending on various factors.

º Carbohydrates play a crucial role in

providing energy for the body. Whether
it's fueling a workout or supporting
thyroid function and brain function
during work.

º Glucose derived from carbohydrates serves

as the primary cellular fuel.
They can be broadly categorized into two
groups: simple and complex . These
distinctions are based on the chemical
structure of the carbohydrates found in
food.

Tip: When choosing grains, fruits, vegetables, and dairy

products, prioritize quality by considering organic options
to minimize pesticide exposure, if your budget allows.

©2023 Mila Mend. All rights reserved. Chapter III | 10

 FIBER
º Dietary fiber aids in gut health, weight
management, and cholesterol reduction.

º It can be classified into two types:

soluble and insoluble .

º Both types contribute to a slower

absorption of sugar into the bloodstream,
promoting more stable blood sugar levels.
making it beneficial for individuals with
diabetes or insulin resistance.

º High-fiber foods tend to be more filling

and can help control appetite,
contributing to weight management.

Fiber also serves as fuel for beneficial

º
bacteria in the gut, promoting a healthy
balance of gut microbiota.

A diverse and thriving gut microbiome is

º
associated with improved digestion,
immune function, and overall well-being.

©2023 Mila Mend. All rights reserved. Chapter III | 11

 PROTEIN
The recommended protein intake ranges from 10% to 35%
of total daily energy intake, although individual
needs can vary depending on many factors.

º Protein is often referred to as then

fundamental building block of life.

º Proteins play a vital role in the form of

enzymes and hormones within our bodies.

º Our skin, bones, muscles, hair, nails, and

cartilage predominantly consist of protein.

º There are two types of dietary proteins:

complete and incomplete.

º Protein that comes from animal food is

considered complete because it contains all
essential 9 amino acids.

Plant-based proteins are typically lacking

one or two of these essential amino acids,
which is why this form of protein is considered
incomplete.

However, soy and quinoa, two plant-based foods,

have a more balanced ratio of amino acids and
are often considered complete.

Tip: If your budget allows, consider selecting organic,

grass fed protein options to minimize potential
pesticide exposure.

©2023 Mila Mend. All rights reserved. Chapter III | 12

 FATS
The recommended range is typically between
20% to 35% of your total energy intake.

º To nourish your body and support hormone

health, focus on consuming healthy fats.

º Think of delicious options like avocados, olive

oil, and nuts, which are rich in monounsaturated
fats. These fats are essential for your body,
aiding in hormone production and balance.

º Polyunsaturated fats found in fatty fish,

walnuts, and flaxseeds are also great for your
overall well being too!

º For an extra boost, include sources of

omega-3 fatty acids found in fatty fish like
salmon or mackerel, or opt for plant-based
options such as flaxseeds and chia seeds.

º Fat also supports proper brain development and

cell membrane structure, provides cushioning and
insulation to internal organs, and plays a role
in hormone synthesis and inflammation control.

º Finding healthy fats and oils can be challenging.

Start by considering organic options.

º Choose unrefined cooking oils as they tend to be

richer in nutrients and avoid harmful solvents.

©2023 Mila Mend. All rights reserved. Chapter III | 13

 BUILDING YOUR PLATE
In the next pages, I have included a
guide to help you build your meals.
One is a balanced diet, and the other
is a low glycemic index diet.

Balanced Diet Low GI Diet

Whole foods
Specific carbohydrates with a
Includes all food varieties
Weight loss
low glycemic index
Focus is on nutrient density & weight
management Focuses on blood sugar control
Flexibility & adaptability
Benefits Sustained energy and satiety
Long term sustainability blood sugar
Improved insulin sensitivity
looking to improve overall High nutrient
content Insulin Resistance, Diabetes,
health, maintain a healthy
Improve energy/hunger levels,
weight, or adopt a sustainable
PCOS & hormone balance
eating pattern.

Choosing which diet is best for you

depends on your personal goals and if you
have any medical conditions like diabetes,
PCOS, & insulin resistance.

©2023 Mila Mend. All rights reserved. Chapter III | 14

 BALANCED DIET APPROACH
BUILDING A PLATE WITH A BALANCED DIET APPROACH AIMS
TO PROVIDE ESSENTIAL NUTRIENTS, PROMOTE OVERALL
HEALTH, AND SUPPORT OPTIMAL FUNCTIONING OF THE BODY.

FIL TERS A
ALF L
AB LI
H

DA
1-2
T

Y
OU
OU

T
AB

1/
FILL

4
ains
gr
thy

1-2 TBSP
l
Hea
Fruits & Healt
hy fa
Lean ts
Vegetables Prote
ins
1/4
T
OU

AB
I L L
F
DON'T FORGET TO INCLUDE HEALTHY FATS:
HEALTHY FATS ARE ESSENTIAL FOR
HORMONE PRODUCTION AND OVERALL HEALTH.
EX: AVOCADOS, SALMON, EGGS, BUTTER, OLIVE OIL

©2023 Mila Mend. All rights reserved. Chapter III | 15

 LOW GLYCEMIC INDEX APPROACH
BUILDING A PLATE WITH A LOW GLYCEMIC APPROACH
INVOLVES FOCUSING ON FOODS THAT HELP
STABILIZE BLOOD SUGAR LEVELS, PROMOTING
HORMONE BALANCE, AND OVERALL WELL-BEING.

FIL TERS A
ALF L LI
H AB

DA
1-2
T

Y
OU
OU

T
AB

1/
FILL

4
plex rates
com bohyd

1-2 TBSP
Fruits & car
Non-starchy Healt
hy fa
vegetables Lean ts
Protei
ns 1/4
T
OU

AB
L
FIL
LOW-GI FOODS (WITH SCORES OF 55 AND UNDER)
OATMEAL, PEANUTS, PEAS, CARROTS, KIDNEY BEANS, HUMMUS, NUTS, MOST FRUITS.

MEDIUM-GI FOODS (WITH SCORES OF 56-69)

BANANAS, GRAPES, SPAGHETTI, ICE CREAM, RAISINS, CORN.

HIGH-GI FOODS (WITH SCORES OF 70 OR HIGHER)

WHITE RICE, WHITE BREAD, PRETZELS, WHITE BAGELS, WHITE BAKED
POTATOES, CRACKERS, SUGAR-SWEETENED BEVERAGES , WATERMELON.

©2023 Mila Mend. All rights reserved. Chapter III | 16

 FRUITS

Apples Dried fruits* Mango*

Apricots* Dates** Pear
Banana Grapefruit Passion fruit
Blackberries Guava Papaya*
Berry mix (frozen) Heart of Palm Pineapple*
Blackcurrants Honeydew melon Peaches
Blueberries Kiwis Plums*
Cherries Melon* Raspberries
Cantaloupe Nectarines Raisins*
Cranberries Oranges Strawberries
Currants Lychee** Watermelon**

* Medium Glycemic Index 55-69

** High Glycemic Index 70 or higher

©2023 Mila Mend. All rights reserved. Chapter III | 18

 VEGETABLES

Asparagus Eggplant Mustard greens

Bell peppers Endives Onions
Bok choy Fennel Parsnip**
Broccoli Garlic Pumpkin*
Brussel sprouts Ginger Shallot
Cabbage Green beans Rhubarb
Carrots Heart of Palm Seaweed
Cauliflower Kale Swiss chard
Chives Leek squash
Collard greens Lettuce Tomato
Cucumber Mushrooms Turnip
Spinach Zucchini

* Medium Glycemic Index 55-69

** High Glycemic Index 70 or higher

Some foods will have a higher GI content once cooked.

©2023 Mila Mend. All rights reserved. Chapter III | 19

 PROTEIN

Eggs (free range) Greek Yogurt

Chicken (free range) Turkey breast
Shrimp, (wild caught) Ground beef (90%)
Sardines (less sodium)
Salmon, Tuna (wild caught)
Cod, Sea bass (wild caught)
Bison, Steak, Lamb (grass fed)

VEGAN PROTEIN
Quinoa Tofu
Bulgur Seitan
Lima beans Millet
Amaranth Lentils
Buckwheat Chickpeas
Navy, Fava beans
Protein powder (truvani)

©2023 Mila Mend. All rights reserved. Chapter III | 20

 CARBOHYDRATES
Amaranth Oats (gf, whole, steel cut)
Couscous White/sweet corn
Quinoa Whole grain pasta
Buckwheat Sourdough BREAD
Bulgur Whole grain, Rye bread
Gold Potato ** Rice (black, wild, red, brown)
Sweet potato ** Black, Red, White kidney beans
Lentils Peas (blacK, green, yellow)

HEALTHY FATS
Olives Olive oil (extra virgin)
Ghee Fresh nut spreads and nuts
Avocados milk (whole fat)
Chia seeds Coconut oil
Flax seeds Flaxseed/ Sesame oil
hemp seeds Pasture raised butter
Clarified butter

* Medium Glycemic Index 55-69

** High Glycemic Index 70 or higher
Some foods will have a higher GI content once cooked.

©2023 Mila Mend. All rights reserved. Chapter III | 21

 PROBIOTIC FOODS MICRONUTRIENTS
Miso Almonds
Kimchi Brazil nuts
Sauerkraut Microgreens
Coconut yogurt Spirulina
Fermented pickles Cacao nibs
Chickpea tempeh Sauerkraut
Soy tempeh Bee pollen
Kombucha Goji berries
Pumpkin seeds

CONDIMENTS & SWEETENERS

Apple cider Hot sauce, wasabi
White/wine vinegar Dairy-free Pesto
Lemon/lime Stevia
Mustard (dijon) Monk fruit
Avocado mayo Maple Syrup
Turmeric, Cumin Agave
Fresh & dried herbs Brown rice
Sugar-free Ketchup Chicory syrup
Sugar-free BBQ sauce Unheated raw honey
Tomato sauces (sugar-free) Sugar free jams

©2023 Mila Mend. All rights reserved. Chapter III | 22

 DRINKS
Sparkling water
Water infusions
Apple juice, cider
Green smoothies
Bone broth SWEETS
Kombucha
70-99% Dark chocolate
Turmeric latte
White Chocolate
Mushroom coffee
Sugar-free chocolate
Tea- any you like!
Cacao powder
Nut & seed milks
Hot cacao (sugar-free)
Sugar free baking mixes
FLOURS Granola (sugar-free)
Almond meal Energy balls
Amaranth flour Dates
Arrowroot flour Dried fruit
Buckwheat flour sugar free sorbets
Cassava flour
Chickpea flour
Coconut flour
Sorghum flour
Tapioca flour
Quinoa flour
Whole wheat flour

©2023 Mila Mend. All rights reserved. Chapter III | 23

 PHYTONUTRIENTS
EATING PHYTONUTRIENTS AFFECTS CELLULAR STRUCTURE AND
FUNCTION AND CAN HELP PREVENT DISEASE AND KEEP YOUR
BODY FUNCTIONING AT ITS BEST.

YELLOW, ORANGE,
CAROTENOIDS ANTIOXIDANTS THAT
RED FRUITS +
PROTEC CELLS FROM
VEGETABLES:
DAMAGE FROM FREE
BUTTERNUT SQUASH,
RADICALS
CARROTS,
PUMPKINS,
RED PEPPERS,
TOMATOES, ETC.

PROTECTION FROM CRANBERRIES,

ELLAGIC ACID
CANCER + HAS GRAPES, GUAVA,
ANTI-INFLAMMATORY POMEGRANATES,
BENEFITS RASPBERRIES,
WALNUTS, AND
STRAWBERRIES

CAN HELP LIMIT CRUCIFEROUS

GLUCOSINATES
CANCER GROWTH AND VEGETABLES:
PROMOTE HORMONE BROCCOLI, KALE,
BALANCE BRUSSELS SPROUTS

HELP REDUCE THE RISK APPLES, CHILI

POLYPHENOLS
OF CHRONIC DISEASE PEPPERS, ONIONS,
RED CABBAGE, AND
TURMERIC

ANTIOXIDANT +
RESVERATROL GRAPES AND WINE
ANTI-INFLAMMATORY
BENEFITS: MAY REDUCE
RISK OF HEART DISEASE

©2023 Mila Mend. All rights reserved. Chapter III | 24

 EAT THE RAINBOW
EATING PHYTONUTRIENTS AFFECTS CELLULAR STRUCTURE
AND FUNCTION AND CAN HELP PREVENT DISEASE AND
KEEP YOUR BODY FUNCTIONING AT ITS BEST.

RED
ANTHOCYANINS;
ANTIOXIDANTS; LYCOPENE

IMPROVED INFLAMMATION, IMMUNE, AND

STRESS RESPONSE; LOWER RISKS OF CERTAIN
KINDS OF CANCERS AND HEART DISEASE;
IMPROVES BRAIN FUNCTION

VEGETABLES: BEETS, RADISHES, RED

ONION, RED PEPPERS, TOMATOES

FRUITS: BLOOD ORANGES, CHERRIES,

CRANBERRIES, DRAGON FRUIT, LYCHEE,
PLUMS, POMEGRANATES, RASPBERRIES,
RHUBARB, STRAWBERRIES, WATERMELON

©2023 Mila Mend. All rights reserved. Chapter III | 25

 EAT THE RAINBOW
EATING PHYTONUTRIENTS AFFECTS CELLULAR STRUCTURE
AND FUNCTION AND CAN HELP PREVENT DISEASE AND
KEEP YOUR BODY FUNCTIONING AT ITS BEST.

ORANGE
BETA-CAROTENE;
BIOFLAVONOIDS; CAROTENOIDS

HORMONE REGULATION; REPRODUCTIVE,

SKIN, HAIR, AND VISION HEALTH

VEGETABLES: CARROTS, ORANGE PEPPERS,

PUMPKINS, SWEET POTATOES, TOMATOES,
SQUASH

FRUITS: APRICOTS, CANTALOUPE, CAPE

GOOSEBERRIES, MANGO, NECTARINE,
ORANGES, PAPAYA, PERSIMMONS, TAMARIND,
TANGERINES

©2023 Mila Mend. All rights reserved. Chapter III | 26

 EAT THE RAINBOW
EATING PHYTONUTRIENTS AFFECTS CELLULAR STRUCTURE
AND FUNCTION AND CAN HELP PREVENT DISEASE AND
KEEP YOUR BODY FUNCTIONING AT ITS BEST.

YELLOW
ACIDS; ENZYMES; FIBERS;
PREBIOTICS; PROBIOTICS

DIGESTIVE HEALTH; METABOLISM

VEGETABLES: FERMENTED CABBAGE, GARLIC,

GINGER, PARSNIPS, SUMMER SQUASH, SWEET
CORN, TURMERIC, WINTER SQUASH, YELLOW
BEETS, YELLOW PEPPERS, YELLOW POTATOES

FRUITS: ASIAN PEARS, BANANAS, CASHEW

FRUIT, CHERIMOYA, GOLDEN KIWIFRUIT,
GRAPEFRUIT, JACKFRUIT, LEMONS,
PASSIONFRUIT, PEACHES, PEPINO DULCE,
PINEAPPLES, PLANTAINS, YELLOW APPLES,
YELLOW WATERMELON

©2023 Mila Mend. All rights reserved. Chapter III | 27

 EAT THE RAINBOW
EATING PHYTONUTRIENTS AFFECTS CELLULAR STRUCTURE
AND FUNCTION AND CAN HELP PREVENT DISEASE AND
KEEP YOUR BODY FUNCTIONING AT ITS BEST.

GREEN
CHLOROPHYLL; FOLATE;
MAGNESIUM; NITRATES; VITAMIN K

HEART HEALTH; CIRCULATION

VEGETABLES: ARTICHOKES, ARUGULA,

ASPARAGUS, BOK CHOY, BROCCOLI,
BROCCOLI RABE, BRUSSELS SPROUTS,
CELERY, CHAYOTE, CHINESE CABBAGE,
COLLARD GREENS, CUCUMBERS, ENDIVE,
GREEN BEANS, GREEN ONIONS, GREEN
PEPPERS, KALE, LEEKS, LETTUCE, MICRO
GREENS, MUSTARD GREENS, OKRA, PEAS,
SEA VEGETABLES, SNOW PEAS, SPINACH,
TURNIP GREENS, WATERCRESS, ZUCCHINI

FRUITS: AVOCADO, GREEN APPLE, GREEN

GRAPES, HONEYDEW, KIWIFRUIT, LIMES

©2023 Mila Mend. All rights reserved. Chapter III | 28

 EAT THE RAINBOW
EATING PHYTONUTRIENTS AFFECTS CELLULAR STRUCTURE
AND FUNCTION AND CAN HELP PREVENT DISEASE AND
KEEP YOUR BODY FUNCTIONING AT ITS BEST.

BLUE + PURPLE
FLAVONOIDS;
PROANTHOCYANIDINS

BRAIN HEALTH; MOOD SUPPORT

VEGETABLES: BLACK OLIVES,

EGGPLANT, POTATOES, PURPLE
ASPARAGUS,PURPLE BELGIAN ENDIVE,
PURPLE CABBAGE, PURPLE CARROTS,
PURPLE CAULIFLOWER, PURPLE PEPPERS

FRUITS: AÇAÍ, BLACK CURRANTS,

BLACKBERRIES, BLUEBERRIES, CONCORD
GRAPES, DRIED PLUMS, ELDERBERRIES,
GRAPE JUICE (100%), MANGOSTEEN,
PLUMS, PURPLE FIGS, PURPLE GRAPES,
RAISINS

©2023 Mila Mend. All rights reserved. Chapter III | 29

 IN CONCLUSION
As you reach the end of this nutrition guide, I want
you to know that I am here rooting for you on your
healing journey.

I created this guide with the intention of breaking

down the stigmas around certain foods and emphasizing
the incredible value of whole foods and creating your
own bio-individualized diet.

I truly believe that what we eat has a profound

impact on both our mental and physical well-being.

By embracing the power of nourishing whole foods,

you are taking a powerful step towards healing
and nurturing your body.

Take each day as an opportunity to listen to your

body, honor its needs, and approach your healing
with kindness and self-compassion.

Trust yourself, trust your body,

and trust the wisdom that lies within you.

Remember, you are not alone in this journey.

Know that you have a tribe of women standing
beside you, cheering you on every step of the way.

Lean on our beautiful community at Mila Mend for

support, guidance, and understanding.

Wishing you a beautiful and transformative

healing journey, filled with growth,
self-discovery, and a deep sense of well-being.

All my love,

©2023 Mila Mend. All rights reserved. Conclusion 30

©2023 Mila Mend. All rights reserved.
 MEDICAL DISCLAIMER
Information provided in this document is for
informational purposes only and are not intended to
diagnose, treat, cure, or prevent any disease.

This information is NOT intended as a

substitute for the advice provided by your
physician or other healthcare professional.

Do not use the information provided in

this document for diagnosing or treating a
health problem or disease, or prescribing
medication or other treatment.

If you have or suspect that you have a medical

problem, contact your health care provider
promptly. Do not disregard professional medical
advice or delay in seeking professional advice
because of something you have read in this document.

©2023 Mila Mend. All rights reserved.