Basics of a Healthy Diet

By Julia L. Lapp, MS, RD

In the past 20 years, the world and science of nutrition has become more informed, more refined, and more confusing. With the plethora of nutrition and food-related information out there, how do you know what’s valid? Start by examining the information source. Independent research should back claims, not “do it because I say so” reasoning. Look at who’s making the recommendation and their qualifications. Be wary if a product, like a diet supplement or book, is being sold. Also consider how the recommendation jives with your intuition and knowledge of eating a balanced diet. If the diet sounds too good to be true, it probably isn’t.

In trying to formulate your own, personalized eating plan, a good place to start is with the basics of what we know works — the facts gleaned from years of nutrition and health research:

Forget the Fads!
These days a great deal of misinformation exists based on faulty science or weak anecdotal evidence, particularly when it comes to fad weight-loss diets. Sure, you can lose weight by eating chicken breasts, carrots, and cottage cheese all day, but are you getting healthy? The answer from the public health sector (the people who care more about your health than your wallet) is a clear and resounding “No!” Eating well isn’t just about losing weight (although maintaining a healthy body weight is part of the picture); it’s about being healthy, reducing risk for disease, and feeling good.

A Plant-Based Diet for You
Despite the current high-protein weight-loss fad, for years we’ve known that people who eat less animal-based foods (meat, dairy, creams, etc.) and more plant foods are healthier. From cancer risk to maintaining healthier body weights to having improved serum iron levels, healthy-eating vegetarians have come out ahead. However, you don’t need to cut out animal foods or even meat all together. The American Heart Association recommends that we consume 6oz of meat or less per day. Limiting red meat to 4oz per week is also important as is using lean meats and fat-reducing preparation methods.

Eat More Vegetables and Fruits
The annals of nutrition and public health research are packed with study after study proving the benefits of eating produce. Yet, according to the Center for Disease Control, less than a quarter of the U.S. population eats the recommended minimum of five servings per day. The research solidly shows that a diet rich in vegetables and fruits offers significant health benefits including strengthened bones, weight loss, and reduced risks of cancer, high blood pressure, stroke, and heart disease. Poor intake of produce now exceeds smoking as a risk factor for many cancers. Veggies are the most “nutrient dense” category of foods, meaning they have the most nutrients per calorie of all the food groups. The vitamins, minerals, and fiber in produce are extremely important, as are a whole other class of compounds called “phytochemicals.” Phytochemicals, the potent antioxidant protectors of the body’s cells, are naturally occurring compounds that give produce its variety of colors. The more colors you eat, the more phytochemicals in your system, and the more protection your body’s cells have from oxidative damage, the leading contributor to disease and aging. Make vegetables and fruits the basis of your diet. Try to get a minimum of six cup servings of a variety of vegetables, some cooked and some raw, and two to three servings of fruits every day.

All Fats Are not Equal
We’ve known for decades that the saturated fats, and to a lesser extent cholesterol, from animal foods are significant contributors to heart disease. But more recent research reveals there’s more to the story. We’re now learning that heart disease and possibly other health conditions (i.e., diabetes) have inflammatory components. This inflammatory response appears to be activated by certain dietary fats called Omega 6 polyunsaturates found in corn oil, sunflower, safflower, and soybean oils.

Eat Less Processed Food
The Omega 6 polyunsaturated fats are abundant in processed foods. Processed foods are also high in refined carbohydrates that pack calories and sodium but contain little valuable nutrition.

Fish, Flax, and Filberts for Health
Diets lower in Omega 6 fats but higher in the anti-inflammatory Omega 3 polyunsaturated fats and monounsaturated fats are associated with improved health. Make nuts, non-hydrogenated nut butters, cold-water fish, olives, olive oil, and pumpkin seeds a regular part of your diet. Consider using supplemental flax seed and flax or fish oils to up your intake of Omega 3s.

Eating well doesn’t have to be complicated. Make whole, unprocessed foods your “nutritional rule.” Emphasize vegetables and fruits. Use whole grains and plant proteins like nuts, legumes, and seeds on a daily basis. Cut back or eliminate the refined, prepackaged, artificially colored and flavored processed foods. Put sweets back where they belong, in the “occasional treat” category. Don’t just feed your body, nourish it. That coupled with regular exercise and you’re on your way to feeling good and staying healthy.

Julia L. Lapp, MS, RD, is a Portland-based Registered Dietitian with 13 years experience in public health and clinical nutrition. She can be contacted for consultation at julialapp @hotmail.com.