“You are what you eat.” It’s a phrase many of us grew up hearing and today, science is proving just how right our mothers were. Across Canada and beyond, the idea of using food as healing medicine has gained serious traction – offering new hope in managing chronic conditions, supporting recovery and improving long-term health.
Researchers, dietitians, and physicians alike are shifting from a reactive model of care to one that includes prevention and wellness. Canadian initiatives such as Ontario’s Green Prescription pilot program, which concluded in 2024, are leading the way. These programs allow healthcare professionals to formally prescribe fresh fruits and vegetables to patients living with chronic illness or food insecurity. For many older adults or individuals on fixed incomes, this can make all the difference.
Studies at institutions like McGill University and University of Toronto have highlighted the role that whole-food, plant-forward diets can play in reducing the risk of cardiovascular disease, Type 2 diabetes, and even some cancers. A 2022 Canadian study published in Nutrients showed that older adults following a nutrient-dense, anti-inflammatory diet reported fewer symptoms of depression and greater independence with daily tasks.
When recovering from serious illness – whether it’s cancer, heart disease, or hepatitis C – cooking nutritious meals can feel overwhelming. That’s why community-led food programs are so vital. Organizations such as Meals on Wheels, Community Food Centres Canada, and local Good Food Box programs are stepping in to fill the gap. In some communities, partnerships with local farms and chefs are ensuring that vulnerable populations receive not just calories, but carefully prepared, nutrient-rich meals that support healing. In Guelph, Ontario, the SEED program includes a pay-what-you-can grocery store and meal kit delivery service that focuses on dignity, access, and nutrition.
But healing with food isn’t just about what we eat – it’s about where it comes from. That’s where the 100-Mile Diet comes into play. Popularized by Canadian authors Alisa Smith and J.B. MacKinnon, this approach encourages eating foods grown and produced within a 100-mile radius of home. The benefits are numerous: reduced carbon footprint, support for local farmers, and fresher, more nutrient-dense produce. It also brings us closer to the rhythms of the seasons and the people who grow our food.
Thanks to the growing number of farmers’ markets across Canada, from downtown Vancouver to rural Nova Scotia, more people now have access to locally grown fruits and vegetables. Many of these markets accept provincial and federal food benefit programs, making them an accessible and affordable option for individuals and families on limited budgets.
So, what does a healing plate look like?
According to the American Institute for Cancer Research, the New American Plate should be filled two-thirds with vegetables, fruits, whole grains and legumes and one-third or less with lean animal protein. In Canada, Canada’s Food Guide also now places a strong emphasis on plant-based eating, water as the drink of choice, and the importance of mindful eating.
Superfoods like mushrooms, leafy greens, berries, and fermented vegetables such as kimchi or sauerkraut support gut health and help boost the immune system. Here are 5 top Canadian superfoods – nutrient-dense, locally available and especially beneficial for supporting healthy aging and managing chronic illness:
1. Wild Blueberries (Nova Scotia, Quebec, Newfoundland, New Brunswick)
Wild blueberries have twice the antioxidants of cultivated varieties. They’re packed with flavonoids that support brain health, reduce inflammation, and help protect against heart disease and cancer. Studies have also linked them to improved memory and reduced cognitive decline in older adults.
How to use: Add to oatmeal, smoothies, or enjoy frozen year-round.
2. Chaga Mushroom (Boreal forests of Ontario, Quebec, and British Columbia)
Chaga, often harvested from birch trees, has been used in Indigenous medicine for centuries. It’s rich in antioxidants, beta-glucans, and compounds that may support immune function and reduce oxidative stress.
How to use: Brew as a tea, or use powdered chaga in lattes and broths.
3. Cold-Water Fish (Atlantic salmon, mackerel, trout, sardines)
Canada’s lakes and coasts provide oily fish that are high in omega-3 fatty acids, which support heart health, reduce inflammation, and may even help with mood regulation and cognitive function.
How to use: Grill or bake with lemon and herbs, or flake into salads and grain bowls.
4. Lentils (Grown extensively in Saskatchewan)
Lentils are a plant-based protein powerhouse rich in fibre, iron, and folate. They help regulate blood sugar, lower cholesterol, and support gut health—all critical for managing diabetes, heart disease, and digestion in older adults.
How to use: Make soups, stews, or cold lentil salads.
5. Seaweed (Harvested along both Atlantic and Pacific coasts)
Often overlooked, Canadian seaweed varieties like dulse and kelp are high in iodine, calcium, and magnesium. They support thyroid function, bone health, and contain anti-inflammatory and anti-viral compounds.
How to use: Crumble into soups or sprinkle on top of grain bowls and roasted vegetables.
Food is more than fuel. It’s a tool for healing, a way to stay independent and a connection to community. Be sure to check out your local farmers’ market this summer. Check out my farmers’ market haul at this link.
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