Simple Rules for Good Nutrition

The path to good nutrition shouldn't be so confusing.

Why it matters:
The "Standard American Diet" is a loser. 

• Average American calorie consumption increased by over 500 calories between 1970 and 2003
   
• Three categories of ingredients - added sugars, refined grains, and commercial oils (think highly-processed foods) accounted for almost all of that calorie increase (chart below)

What you can do:
While the internet wants to make this super confusing, ALL plans for good nutrition (paleo, keto, Mediterranean, plant-based, etc.) adhere to a few simple rules. They modify them differently depending on the plan but ALL improve on the Standard American Diet.

• Eat less of these
  • Added sugars. Goal below 25 g per day.
  • Refined grains. Limit or eliminate.
  • Highly-processed foods. Think things with more than 5 ingredients that typically come in a box or bag.
     
• Build your meals with these
  • Vegetables. Lots of them, aim for viariety if possible. And note, a french fry is not a vegetable.
  • Fruits. Yes, fruit can be part of a healthy diet.
  • Whole grains. These include fiber and healthy fat from the parts of the grain usually discarded with refining.
  • Lean protein. Animal, dairy, or plant-based sources are all okay depending on your preferences.
  • Healthy fats. Think mono-unsaturated fats like olive oil and omega-3 fatty acids.
    [Worksheets created by Dr. Fox]

As we will look at next week, a major key is to find a dietary style that is healthy and that you can sustain long-term.

Going Deeper:

• US Food Consumption Up 16 Percent Since 1970
• Added Sugar Action Plan Worksheet (link here)
• Highly-Processed Food Action Plan Worksheet (link here)

Have a great week,

Dr. Topher Fox

P.S. Below are the pictures from my exam room wall which we are exploring for this email series.