It seems that the advice surrounding nutrition changes on the daily and what was good for you last week is harmful to you this week. The focus of this section is to provide you with the basics of healthful eating and lay the groundwork for improving your nutrition. *Please know that thousands of studies cannot be summed up in a single page but this is my attempt to spark some interest in healthful eating and get you started on the right track.
My Philosophy
The foods we eat are fundamental to our health and well-being and the basic approach to healthful eating remains the same for nearly everyone. I believe that the foundation of our diet should consist of plant-based whole foods. We should build on this foundation with other nutrient-dense foods and avoid nutrient-poor foods as well as foods containing ingredients that are outright harmful. We should focus on the quality of food rather than quantity of food. If you are consuming the right types of food, it's often difficult to over-consume and it becomes easier to listen to your body and begin eating intuitively. Once these healthy eating principles are in place, more precise measures can be implemented for optimal health.
My Top 10 Healthful Eating Tips
In an attempt to simplify things as much as possible, I often implement this list from top to bottom. Keep in mind that although the approach is simple, implementation may not be as simple and you may need to take some time getting used to each step. Go at your own pace and work through each step. If you get hung up on a step, take the time to understand why that step might be hard for you and how you can begin to make adjustments. If you get hung up more than a few times, don't be afraid to ask for guidance from someone you trust.
1. Just add veggies.
Aim to eat a vegetable every time you eat and eat a big variety. Pro tip: Fill half of your plate with vegetables at every meal. Many experts recommend 5-13 servings of fruits and vegetables per day and I would recommend 8-10 servings per day, most of which should be vegetables. Vegetables are high in nutrients, antioxidants, fiber, vitamins and minerals and increasing them in your diet has been associated with reduced risk of cardiovascular disease, including heart disease and stroke, certain cancers, and premature death.
2. Drink (lots of) water.
Not soda. Not juice. Not sports drinks. Not alcohol.
Okay, okay, you can drink something other than water here and there but water should remain your staple.
Your minimum daily water intake should be: Your ideal body weight (lbs) / 2 = Ounces/daycancers, and premature death. Most people should drink around 60 ounces of water a day. This may go up for active individuals.
3. Ditch the sugar.
There are more than 50 names for added sugar. Learn them & stop eating them - or at least minimize them as much as possible. Sugar from all sources, including natural and added sugars, should account for less than 5% of total calories consumed per day and less than about 1 teaspoon per day. If you're eating any fruit at all, there isn't much room for added sugar.
4. Get your fiber.
The minimum daily recommended amount of fiber intake is 25 grams for women and 38 grams for men. Remember, this is the minimum. There are two types of fiber: soluble and insoluble. You will need both types to help lower cholesterol, improve blood sugar, and help feed those little gut bacteria in your colon. When it comes to fiber, whole foods are better than supplements. The Mayo Clinic has a great article to help you learn a little more about the benefits of fiber and the foods that contain fiber!
5. Say hello to oils containing monounsaturated fats.
Monounsaturated fats have been associated with powerful anti-inflammatory effects, a reduction in cardiovascular events, and improved cognition (1,2). Eat them often. Contrary to what most people think, many fats are good for you.
Examples: extra virgin olive oil, avocado oil.
6. Limit processed grains & replace them with foods in their whole form.
Foods in their whole form are often coupled with vitamins, minerals, fiber, and other nutrients. Foods in their natural form also tend to be rich in only one macronutrient. For example, foods that are high in sugar are not often high in fat. Foods that are high in protein are not often high in sugar. Our bodies are very good at processing individual macronutrients when they are consumed alone. When they are consumed amidst other macronutrients, the metabolic process becomes a bit confused and is less efficient. Processed foods often couple macronutrients to alter the taste and texture of food in a way that is pleasing to the brain. A cinnamon roll is high in sugar. It is also high in fat. This stimulates the same receptors in our brains associated with addiction. Yes, processed foods are actually designed to be addictive! That doesn't seem fair, huh?
7. Limit red meat.
Red meat can be a good source of protein, omega-3s, iron, and other nutrients but the overconsumption of red meat products in the setting of a diet that is otherwise lacking in nutrients should be avoided as it has been associated with adverse health outcomes including cardiovascular disease, type 2 diabetes, and overall mortality (3). Because this topic is complex it is difficult to summarize in one paragraph but here's my approach: My general rule for health is: No more than 3 servings (the size of your palm) per week of humanely-raised meat but many would argue that even this is a bit much. The topic is complex and a deeper dive is on the way!
8. You might benefit from an understanding of your current diet.
This may not be necessary for everyone but for many it is an important step in making adjustments. Is the food you are eating whole or processed? A friend of mine recently taught me the water test - place any article of food in a bowl of water, leave for 5 minutes, and if still looks appetizing, it's likely a whole food. Genius!! Okay, this doesn't work with every good, but it's a pretty good indicator. If the food is processed, what’s in it? Read the label. If you don’t know the words on the label, look them up. In general, I don't think calorie counting should be the focus of a healthy diet for most people. But, I do think it's necessary to become calorie aware. Everyone should understand the macronutrient (carbohydrate, fat, protein), micronutrient (vitamins & minerals), and caloric profile of the foods they eat. I typically find that two weeks to one month of tracking is enough to understand your habits. You can write it down the old-fashioned way but I think you will get more bang for your buck if you track it with an app. Stop here and we'll see you back in a month!
9. The timing of food consumption is tricky.
Some say 3 square meals a day. Some say 5 small meals. Others say to eat when you're hungry. I believe there is some evidence to support intermittent fasting although it may not be for everyone (4). Avoiding food consumption before bed is well-supported with many health benefits - maybe even up to 3 hours before bed. In the simplest terms possible, intermittent fasting requires that you eat in a 6-10 hour time-frame each day and avoid eating for the other 16-18 hours. This way of eating allows the body to move from glucose-based energy sources to ketone-based energy sources which triggers processes in the body that may be protective against chronic disease states. It is by no means calorie-restricted eating but rather, time-restricted eating. I also think the word "fasting" can be somewhat misleading as it often implies longer periods of food restriction. *If you have chronic medical problems such as insulin-dependent diabetes, you will need very clear guidance from a physician for successful and safe intermittent fasting.
10. Healthful eating takes TIME.
Americans spend about 1/2 the time other countries spend eating per day (5). They also eat 1/3rd more processed foods than whole foods (5). Eating well takes planning and dedication but in the end your body will thank you. The time you have spent meal planning will be given back to you by adding years to your life!
References:
1. Estruch, R. et al., Primary Prevention of Cardiovascular Disease With a Mediterranean Diet Supplemented With Extra-Virgin Olive Oil or Nuts. N Engl J Med, 2015. 85(1-2):70-8.
2. Martinez-Lapiscina EH et al., Mediterranean diet Improves Cognition: The PREDIMED-NAVARRA Randomised Trial. Journal or Neurology, Neurosurgery, and Psyhciatry, 2013. 84(12): 1318-25.
3. Richi, E.B., et al. Health Risks Associated With Meat Consumption: A Review of Epidemiological Studies. Int J Vitam Nutr Res, 2015. 85(1-2): 70-8.
4. de Cabo, R., Mattson, M. P., Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med, 2019. 381:2541-2551.
5. Daspin, E., The Way We Eat Now. Time Magazine: The Science of Nutrition, Feb 2018.
Healthful Eating: Nutrition 101