What to Eat:

This is a question I too often get. What should I eat? Can I change my diet in any way to improve my health? For most people dietary changes are usually made to lose weight. For some people a diet change is prompted by a health crisis of some sort, maybe a new diagnosis of diabetes or cancer. Food is fuel, and we need to eat.

But asking me or anyone else how to change your diet is a bit of a loaded question. First, it assumes that you and I know what you are eating now. The truth is that most of us don’t really know what we eat every day. We do not track what we eat. Second, it assumes that I know what you should or should not be eating, that there are “right” and “wrong” foods.

There are so many different diets it really gets confusing. There is no perfect diet. The websites that I list here are government sponsored websites that primarily focus on 1. an appropriately balanced diet of protein, fat and carbohydrates, 2. elimination of simple sugars, salt, heavily processed foods, and saturated fat, and 3. appropriate calorie intake for age, activity, and target weight goals. That’s as good a place as any to start.

My Plate.gov (https://www.myplate.gov)

The benefits of healthy eating add up over time, bite by bite. Small changes matter. Start Simple with MyPlate. Learn how much you need from each food group. Get a personalized plan that's right for you, based on your age, sex, height, weight, and physical activity level.

The DASH Diet (https://www.nhlbi.nih.gov/education/dash-eating-plan)

DASH (Dietary Approaches to Stop Hypertension) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals.

Dietary Guidelines for Americans (https://www.dietaryguidelines.gov)

The Federal government has provided dietary advice for the public for more than 100 years through bulletins, posters, brochures, books, and—more recently—websites and social media. Dietary guidance has generally included advice about what to eat and drink for better health, but the specific messaging has changed throughout the years to reflect advances in nutrition science and the role of specific foods and nutrients on health

Principles For Eating the Right Stuff: 

Principle #1: If you really want to change what and how you eat you must begin to track what goes in your mouth. You need to write down what you are eating. Every day. For many days in a row. I mean this very literally. Use a notebook and a pencil and start writing down what you eat. I am confident it will surprise you. And you will change.

Principle #2: Keep it simple. Michael Pollan said it best in his book, In Defense of Food. “Eat real food. Not too much. Mostly plants.” There it is. Simple. Eat real food. Not too much. Mostly plants.

Principle #3: Always remember that your body can process more calories than you can burn at almost every exercise level. Our bodies are designed to store energy and gain weight. You can’t exercise enough to lose weight unless you change your diet as well. You can’t improve your diabetes, cholesterol, high blood pressure, or any other ailment with exercise alone. I believe diet is the most critical. Remember the 80/20 rule. Health gains come 80% from diet change and only 20% from exercise and other lifestyle changes.

Principle #4: It’s how much you eat, not what you eat. Pay attention to portion control. Stop eating when you are full. It’s ok to leave food on the plate. Buy some Tupperware and eat it tomorrow. Don’t go back for “seconds.”

Principle #5: Drink more water. Chances are you aren’t drinking enough. Water fills you up. Water helps everything in your body work better. It’s good for you. Pour yourself a glass.