It’s common knowledge that good nutrition keeps the brain, gut, heart, and other organs healthy. It also helps reduce your risk of obesity, heart disease, type 2 diabetes, and other chronic conditions. (1)
No one diet is right for everyone. Each individual has specific nutritional needs based on activity level, genetics, present health, and season in life. Moreover, food choices are impacted by where a person lives and the time of year.
However, following certain fundamental dietary principles will help your patients make healthy choices — regardless of what eating style they adopt.
Here are some key guidelines to help your patients decide what is best to eat for their unique needs to help build their overall health.
Start with Foundational Principles
People may think of the word “diet” as a way to lose weight. However, a diet is simply a pattern of eating, not a weight loss plan. Every diet or eating pattern could potentially have advantages and disadvantages.
Whether your patients choose keto, paleo, vegan, or any other diet, there are ways to make it healthy. On the other hand, without planning, any diet can deplete the body’s nutrition.
For example, vegan diets tend to be low in vitamin B12. However, individuals can take fortified nutritional yeast or a supplement to address this. Similarly, a ketogenic diet may run low on fiber since it significantly restricts carbohydrates. But, with careful planning and smart food choices, individuals can meet their fiber needs. (2, 3)
So, no matter what eating pattern your patients follow, you need to make sure they’re getting essential macro- and micronutrients. They should aim to get natural phytochemicals to support their health, too.
Macronutrients
Because the essential macronutrients — carbohydrates, fats, and proteins — are needed in relatively large amounts, they contain calories, which is where humans get energy. (4)
One other compound your patients might consume that contains calories is alcohol. But, it can deplete energy if consumed in excess. Because alcohol is a pro-inflammatory, especially to the liver, it may also damage other organs and tissues like the brain, heart, and muscles. (5)
Alcohol is especially difficult to digest if your patient struggles with digestive issues. This is because alcohol can contribute to increased intestinal permeability or “leaky gut.” (6)
As you know, if alcohol is taken with drugs, it can really deteriorate health. The liver has to detoxify drugs, and if it’s damaged from alcohol, toxins will build up. That concern is in addition to the side effects that accompany drugs, as well as addiction risks. (7)
So, encourage patients to get their energy from health-supportive macronutrients.
Micronutrients and phytochemicals
Required in relatively small amounts, micronutrients include vitamins and minerals to help regulate bodily processes, such as turning macronutrients into energy in the mitochondria. Some vitamins and minerals also have antioxidant properties. (8)
Plant-based foods also contain non-nutrient compounds called phytochemicals. These aren’t required per se, but they may significantly benefit health. For example, spinach contains lutein, which may promote eye health, and olive oil contains polyphenols, which may support heart health. (9)
The Truth About Dietary Fat
A common misconception that patients may have about dietary fat is that it will make them gain weight. This stems from the fact that fat has nearly twice the calories per gram compared to carbs and protein. More specifically, fat has 9 calories per gram while carbs and protein have 4 calories per gram. (10, 11)
But weight control may be more complex than tallying the calorie counts of foods.
Certainly, individuals can become overweight if they take in too many calories compared to how many they require. However, the quality of the calories seems to count when it comes to their risk of weight gain — especially over the long-term. (12, 13, 14)
Consider a four-year study in which people followed a healthy Mediterranean diet, which is rich in plant-based foods but moderate or low in animal products and sweets. Also, participants were given either supplemental nuts or extra-virgin olive oil, both high-fat items. None were told to restrict calories. (15)
The participants didn’t gain weight, despite consuming extra nuts or olive oil. Moreover, those given the extra nuts or olive oil had a lower risk of major heart issues compared to a control group on a low-fat diet. (15)
Exactly how the higher-fat diets supported weight control is uncertain. It may have been due to better blood sugar control, increased feelings of fullness, or beneficial effects on the gut microbiome. Regardless, the study shows fats shouldn’t be banished due to weight concerns. (13, 15, 16, 17)
Also, tell your patients to keep in mind that they need fat for essential functions in the body. For example, the body uses fat to make cell membranes and protective coverings for nerves. Dietary fat supports brain health as well. (18)
But, all dietary fats aren’t equal. Two main types of fat in your food are saturated and unsaturated. Both categories include healthy and unhealthy choices.
Unsaturated fats
Unsaturated fats are those that are liquid at room temperature. Olive oil, avocado oil, soybean oil, canola oil, and corn oil are in this category. Nuts and seeds, as well as their oils, are also rich in unsaturated fats. (19)
Oils contain differing ratios of omega-3, omega-6, and omega-9 unsaturated fatty acids. Omega-3 and omega-6 are called polyunsaturated fats. Omega-9 refers to monounsaturated fat. (19)
Omega-6 fat
Your patients may need some omega-6 fat, but many people get too much. An excess of omega-6 fat can be inflammatory. This may increase risk of autoimmune disease, cancer, heart disease, and obesity. (20, 21, 22)
Excess omega-6 fat intake is typical in Western-style diets. In some cases, people are consuming 20 times more omega-6 fat than omega-3 fat. That’s a ratio of 20:1, which is way out of balance with what most people need. A healthier ratio is 4:1. (21, 22)
However, patients don’t need to calculate their daily ratio. They just need to make a conscious effort to limit their omega-6 fat intake. That includes the oil they add to foods in cooking, as well as what’s added to packaged foods. (23)
Major sources of omega-6 fat are soybean and corn oils. Most oils labeled “vegetable oil” are made of soybean oil. The high omega-6 fat content of these oils isn’t the only reason they should be limited or avoided. Another concern is that corn and soybean oils are usually genetically modified (GMO). (23)
GMO foods contain genes from unrelated species, such as bacteria. This foreign genetic material may increase the risk of allergies or other health challenges. Additionally, the crops are often altered to withstand pesticides like glyphosate. This could mean more toxic residues in food. (24, 25, 26)
Omega-3 and omega-9 fats
In contrast to omega-6 fats, omega-3 fats are anti-inflammatory and may help:
- Decrease risk of developing diabetes (27, 28)
- Increase HDL (good) cholesterol (29)
- Lower anxiety (30)
- Maintain eye health (31, 32)
- Manage autoimmune diseases, like rheumatoid arthritis (33)
- Reduce chance of heart disease (19, 27)
- Reduce risk of depression (34)
- Support lung health (35)
Fatty fish like salmon and sardines (both low-mercury options) are top dietary sources of omega-3 fat. You also get smaller amounts of omega-3 fat from some plant-based oils. Examples include flaxseed and chia seed. (19)
As for omega-9 fats, common sources are avocado, canola, and olive oils. Avocado and extra-virgin olive oils are healthy choices. But, canola oil is usually GMO, and it’s commonly used in processed foods. (19, 36)
Saturated fats
Saturated fat — a predominant fat in butter, cheese, coconut oil, eggs, and meat — is solid at room temperature. It tends to get a bad rap and is blamed for heart disease and high cholesterol.
Quality is commonly overlooked in discussions of saturated fat. Additionally, all types of saturated fat are often discussed as a group. But, quality counts and individual types of saturated fat have different effects in the body.
For example, eating highly processed, preserved meats rich in saturated fat has been linked to increased heart disease risk. In contrast, eating certain minimally-processed foods rich in saturated fat — like plain, whole-milk yogurt — is linked with a reduced risk of heart disease. (10, 37)
As another example, one of the saturated fatty acids in beef is stearic acid. This fatty acid doesn’t raise LDL (bad) cholesterol. That could guide your patient’s choice of meat. For instance, grass-fed beef has more stearic acid and less cholesterol-raising saturated fatty acids than grain-fed beef. (37)
So, it’s not accurate to lump all saturated fat into one group. Quality whole foods like grass-fed meat and organic eggs are healthy choices, even though they contain saturated fat. (38, 39)
Damaged fats
Fats can become unhealthy when they’re heated to extreme temperatures. When you fry with oils at high heat, they produce toxic chemicals called aldehydes. These result from the oxidation of fats. (40)
Omega-6 fats are especially prone to the formation of toxic aldehydes when fried. Aldehydes can potentially damage cells, tissues, and organs. (40)
Another way unsaturated fat can become a health hazard is when it’s turned into trans fat. This harmful fat is formed when food technicians transform oil into a solid fat through a chemical reaction. This is how they used to make stick margarine and vegetable shortening.
These days, these man-made trans fats are not found in most foods. The FDA has largely banned the fats and the partially hydrogenated oils that contain trans fat. (41)
That’s a good thing. But, some food companies have replaced trans fat with another lab-altered fat called interesterified fat. Animal studies suggest it may damage the liver, impair blood sugar control, and promote weight gain. (41, 42, 43)
The worst part is, it’s hard to know which packaged foods contain interesterified fat. It’s not required to be listed as such in ingredient lists. But, if you patients opt for whole and minimally-processed foods, they can avoid it. (44)
The Power of Protein
Though protein can supply energy, that’s not the body’s preferred use for it. Protein is used to build many structures in the body and is critical for optimum health.
Why the body needs protein
Just as fats are vital to many bodily processes, the needs protein to: (45)
- Generate healthy skin and hair
- Make connective tissue, such as collagen and elastin
- Produce hormones and other signaling molecules
- Synthesize enzymes for numerous bodily functions
- Transport oxygen in the body via hemoglobin, a protein
On the other hand, shortfalls of protein may contribute to hair loss, poor immune health, and weak bones and muscles. (46, 47, 48)
Your patients may already consume enough protein. But that can change with aging. Scientists are finding that older adults may need to consume more protein than when they were younger. (49, 50)
On average, an adult needs at least 50 grams of protein a day. That’s the equivalent of a 6-ounce cooked sirloin steak. But as patients age, they may need twice as much protein. (51, 52, 53)
Optimizing protein intake with aging may help the body maintain muscle mass. That’s important for keeping up your strength. (54)
Of course, individuals need to stay active, too. If patients don’t use their muscles, they lose them. Though you can’t prevent all muscle loss in aging, you can slow it down. (55, 56)
Another perk of protein is that it helps keep the body feeling full. For example, a leafy green salad topped with chicken tends to keep the body full longer than a salad that’s just vegetables with dressing. When people feel full, it’s easier to control their appetite and weight. (57, 58, 59)
Meeting the protein quota
Protein is abundant in dairy products, eggs, fish, meat, and poultry. Plant-based foods — such as beans, nuts, peas, quinoa, and seeds — also supply some protein. Choose them based on your patient’s individual tolerance and dietary preferences. (60, 61)
The building blocks of protein are amino acids. Nine amino acids are essential, as people can only get them from diet. The body can make the other amino acids it needs. (x62x)
If your patients choose a vegan or vegetarian diet, make sure they include a variety of different plant protein sources. Most plant proteins are low in one or more essential amino acids. But, consuming a variety of plant proteins will help your patients get adequate amounts of all nine essential amino acids. (63)
Regardless of where individuals get your protein, it’s advisable to have them divide it across breakfast, lunch, and dinner. Many people eat most of their protein at dinner and skimp on it at breakfast. Studies suggest dividing protein intake more evenly across meals may help the body retain muscle mass as it ages. (53)
Carbohydrate Quality Counts
As stated previously, the body primarily uses carbohydrates as fuel, and the fiber that is part of carbs helps keep the body regular.
The best carbohydrates for optimum health come from whole and minimally-processed plant-based foods. These include fruits, vegetables, and whole grains. They’re a good source of fiber and supply phytochemicals to support health as well.
For example, phytochemicals called flavonoids are found in berries and onions. They’re anti-inflammatory and support heart health. And phytochemicals called glucosinolates are abundant in cruciferous vegetables like broccoli and kale, which have anti-cancer properties. (64, 65)
Where your patients can go astray with carbs is when they consume the highly processed ones. These are made with refined grains, added sugars, and highly processed vegetables and fruits. Examples are baked goods, crackers, fruit juice, potato chips, sugary breakfast cereal, sweets, and similar items.
These highly-processed carbs tend to be less filling or satiating. They also may spike blood sugar, especially if your patients don’t watch their portion size. Low satiety and poor blood sugar control can lead to weight gain and type 2 diabetes. Choosing unrefined carbs and controlling overall carb intake may help your patients maintain a healthy blood sugar level and weight. (66, 67)
Lastly, sugary foods can alter the gut microbiome, allowing “bad” bacteria to thrive. Sugar is also a favorite fuel of Candida albicans and parasites. (68, 69, 70)
Vitamins and Minerals for the Body
An individual must consume more than two dozen different vitamins and minerals to be healthy. Regularly eating a variety of nutritious, whole foods helps the body get these vital micronutrients. (71)
Vitamins are either water-soluble or fat-soluble. The body needs dietary fat to absorb the fat-soluble vitamins. These include vitamins A, D, E, and K. For example, putting an oil and vinegar dressing on salad helps the body absorb vitamins A and K in the vegetables. (72, 73)
Water-soluble vitamins include vitamin C and the B vitamins. They can leach into the water used to cook foods. That’s why cooking methods that use minimal water — like steaming rather than boiling — are often recommended.
Examples of micronutrients and what they do for the body:
- B vitamins: There are eight B vitamins, and most help to produce energy in the mitochondria. Each B vitamin also has unique functions. For example, vitamin B6 helps the body make nonessential amino acids. And vitamin B12 helps make DNA. (75, 76)
- Iodine: This mineral is essential for your body to make thyroid hormones, which regulate your rate of calorie burning and energy. It also supports mental alertness. Additionally, iodine is vital for proper brain and bone development of babies. (77)
- Magnesium: This mineral is part of more than 300 enzymes and other compounds that regulate vital functions. These include controlling blood sugar, making body proteins, and producing energy. The body also needs it to make glutathione, a potent antioxidant. (78)
- Vitamin A: This is needed for good vision, a healthy gut, and proper immune system function. It also helps several organs — including the liver and kidneys — work well. (79)
- Vitamin C: This water-soluble vitamin is needed to make collagen and certain nerve messengers. It also supports immune function and protects against infection. It has antioxidant properties too. (80)
- Zinc: The body needs zinc for a healthy immune system, proper senses of taste and smell, as well as wound healing. The mineral also helps the body make DNA and proteins. Additionally, it’s crucial for healthy growth and development of babies and children. (81)
Many of these micronutrients can’t be stored in any significant amount for later use. They need to be consumed regularly to support vital body processes.
Processed Foods vs. Whole Foods
Grocery stores today are full of highly processed, convenient “foods.” But these products don’t resemble anything we would find in nature.
Highly processed food products can deplete health, as studies have linked them to increased risk of being overweight. They are also linked to high blood sugar, high blood pressure, and unhealthy cholesterol and triglyceride levels. (82)
Food additives
Many processed foods are full of artificial colors, artificial flavors, chemical preservatives, refined sugar, salt, and unhealthy fats. Some of these additives can make the foods almost irresistible, which promotes overeating. (83)
That’s bad news weight gain, as well as certain health conditions. Some food additives may worsen allergies, asthma, attention-deficit/hyperactivity disorder (ADHD), and celiac disease. (84, 85, 86)
Additionally, the high amounts of salt added to processed foods may contribute to high blood pressure and leaky gut. In a preliminary animal study, a high-salt diet increased intestinal permeability and worsened inflammatory bowel disease. (87, 88)
Nutrient loss
Besides the undesirable ingredients added to processed foods, the body also has to compensate for the nutrients lost.
Many processed, packaged foods lose fiber, minerals, and vitamins in manufacturing. So, companies often add nutrients — like calcium and zinc — to these foods.
The problem is, the minerals added in are in a form that isn’t as readily used by the body. In contrast, the minerals naturally present in food are more bioavailable, meaning they’re bound to carbon. This helps the body absorb them more easily. (89, 90, 91)
So, patients should be aware of the marketing around added nutrients in packaged foods. They can do a much better job of nourishing their body when they choose whole foods rather than highly processed, packaged foods.
Whole foods
The best foods for the body are those that don’t have a label with strange words your patients may not be able to pronounce. Moreover, the fewer steps between when the food was last alive and an individual, the better.
Farmer → store → person. This is the route to finding the healthiest food choices.
Sometimes you can even cut out the “middleman.” Encourage your patients to buy fresh eggs, fruits, meats, and vegetables at a local farmers market. This helps support the local economy, and your patients know where their food comes from. They may even save money.
Food from a farmers market may be organically grown without paying for the label of organic. But, advise patients to get to know their farmers market vendors. Have them ask if these vendors grow their food without harmful chemicals and GMOs. You can’t assume they do unless the products are certified organic.
Not only does organically-grown food avoid harmful pesticides and GMOs, but it’s also more nutritious. One review found that organic produce was about 6% higher in micronutrients compared to conventionally-grown crops. (92)
Other studies have found that organic produce is higher in phytochemicals than food crops that are conventionally-grown. (93)
So, encourage patients to opt for whole foods — preferably organic — if they can. They’re among the best health investments you can buy.
Bank on Nutrition
The type of diet your patients select is like choosing a bank. It’s not so important which bank (or eating style) they choose. But it’s crucial to make regular, good deposits.
In other words, the daily decisions your patients make about what to eat matter.
Savvy dietary habits you can advise your patients include:
- Avoiding or minimizing alcohol, sugar, GMO foods, and other refined carbs
- Choosing nutrient-dense foods that contain a variety of micronutrients and phytochemicals
- Focusing on getting healthy fats and proteins, along with whole-food carbs
- Listening to your body and making choices based on what works best for you
- Opting for unprocessed or minimally-processed whole foods
- Passing up highly-processed, packaged foods.
Regardless of which eating style your patients choose, following these principles will help ensure it supports their health.
