Ever wondered how to decipher all of the contradicting news reports about food and health? Red wine– is it good or bad? What about fats? Carbohydrates? Red meat?
Here is an overview of the foundations of a healthy diet:
Vegetables and fruits are rich in vitamins, minerals, phytochemicals, and fibers. Because they have a high water content, they are “low energy density.” This means that large portion of vegetables or fruits does not contain many calories. You will probably feel full before you overconsume calories—they are self-limiting. The array of fibers in vegetables and fruits can increase the diversity of the bacteria in the intestines called the gut flora. Having a diverse gut flora of beneficial bacteria can influence metabolism, inflammation, digestive health, immunity, and the risk for some chronic diseases. Vegetables, particularly non-starchy varieties, tend to have low glycemic indices which stabilize blood glucose, improve diabetes control, and aid in weight management. Vegetables and fruits are particularly high in the antioxidants A and C which are associated with lower rates of chronic disease. Their high potassium content helps to maintain a healthy blood pressure. Different varieties contain different phytochemicals so enjoy every color: red, orange, yellow, green, blue, purple, white, and brown. Build every meal around a wide variety of vegetables and fruits. For example, make half of your breakfast fruit; make half of your lunch and dinner vegetables.
Whole grains contain the fiber-rich bran, vitamin and mineral rich germ, and starchy endosperm. Refined grains only contain the endosperm and are therefore lower in nutrients. Whole grains have lower glycemic indices than refined grains which can help to stabilize blood glucose, improve diabetes control, and aid in weight management. The array of fibers in whole grains can increase the diversity of the bacteria in the intestines called the gut flora. Having a diverse gut flora of beneficial bacteria can influence metabolism, inflammation, digestive health, immunity, and the risk for some chronic diseases. The soluble fibers in whole grains, such as oats and barley, bind with bile to lower low-density lipoproteins.
Beans contain protein, vitamins, minerals, phytochemicals, and a diverse array of dietary fibers. They also contain little or no fat, saturated fat, trans fat, and dietary cholesterol. This means that they are a healthier “protein package” than hamburgers or steaks because they contain nutrients that positively impact health. The array of fibers in beans can increase the diversity of the bacteria in the intestines called the gut flora. Having a diverse gut flora of beneficial bacteria can influence metabolism, inflammation, digestive health, immunity, and the risk for some chronic diseases. Beans are also healthy for the planet. When grown, beans improve the nutrient density of soil. A portion of beans also requires significantly less water and energy to produce than an equivalent portion of red meat. Finally, beans are one of the least expensive sources of protein. Enjoy a bean-based meal every day, such as a vegetable and hummus wrap, lentil soup, black bean enchiladas, or stir fry with tofu.
Nuts contain monounsaturated and polyunsaturated fatty acids that can decrease low density lipoproteins and the risk for heart disease. They are also full of vitamins, minerals, phytochemicals, and fibers. Sunflower seeds and almonds are particularly high in the antioxidant vitamin E. Vitamin E can help to prevent the oxidation of LDL and associated endothelial cell damage that leads to atherosclerosis. Snack on trail mix, sprinkle sunflower seeds on your salad, or add chopped nuts to your morning oatmeal.
Different vegetables, fruits, whole grains, beans, and nuts contain different nutrients so it is important to eat a wide variety to maximize your nutrient intake. For example, oats and barley are particularly high in a form of soluble fiber called beta-glucan. It binds with bile and causes it to be excreted with the feces. This lowers low-density lipoproteins and the risk for heart disease. The different fibers from plant foods encourage the growth of different types of healthy bacteria in the colon. A diverse gut flora can affect digestion, immunity, inflammation, weight management, cancer, and heart disease.
Fish contain the omega-3 fatty acid eicosapentaneoic acid (EPA). When metabolized, EPA is converted into hormone-like substances called eicosanoids (eye-CO-sa-noids). EPA-derived eicosanoids can lower inflammation, blood pressure, blood clotting, low-density lipoproteins, triglycerides, and arrhythmias which all decrease the risk of heart disease. If you consume fish, aim for two (3-4 ounce) servings per week. Try fish soft tacos or baked fish with a mango-pineapple salsa.
Poultry (chicken, turkey) can provide lean sources of protein if you remove the skin and fat.
Red meats (beef, pork, and lamb) contain saturated fatty acids that increase low-density lipoproteins. When oxidized, low density lipoproteins damage the endothelial cells of the arteries. This leads to atherosclerosis, heart attacks, and strokes. When cooked at high temperatures, red meat also forms several carcinogens that increase the risk for colorectal cancer. Red meats should be consumed sparingly, if at all.
Sweets and treats supply calories but few other nutrients. For example, one cup of sugar contains approximately 800 calories of energy without any significant amounts of vitamins, minerals, phytochemicals, or fibers. They are called “empty calories.” Try to limit sweets (for example, no more than 200 calories per day) if you are attempting to lose or maintain your weight.
Alcohol consumption can improve certain aspects of health when it is consumed in moderation. However, it can harm other aspects when consumed in moderation or excess. One alcoholic beverage per day may decrease blood clotting, increase high density lipoproteins, and lower the risk of mortality, particularly from heart disease. The same one drink per day can slightly increase the risk for cancer, particularly breast cancer in women. One of the key ingredients in alcoholic beverages is ethanol. While ethanol may promote heart health, it is also considered a class 1 carcinogen and increases the risk for cancer. One drink is 12 ounces of beer, 4-5 ounces of wine, and 1.5 ounces of 80 proof liquor. If you choose to drink, limit alcoholic beverages to less than 2 drinks per day for men and less than 1 per day for women.
Feeling overwhelmed? Try our FUEL plate: fill half of your plate with colorful vegetables and fruits, one quarter with whole grain or potatoes, and one quarter with lean proteins (beans, fish, or lean poultry). Simple.