A review on nutrition by the American College of Lifestyle Medicine was published in the AMA Hub on January 20, 2023. They point out that diet is the “single most important risk factor for morbidity (disease) and mortality (death) in the U.S.”
Sadly, in the U.S. a “majority of the population faces over-nutrition (too much unhealthy food) due to a high intake of ultra-processed, calorie-dense, high saturated fat-laden foods.”
What is recommended is to limit processed foods, junk food, and food with saturated fats, excess sodium (salt), and high caloric content. Instead, increase unrefined, plant-based food; they “help prevent, treat, and reverse chronic disease.”
One good approach is to utilize a “whole-food, plant-based (WFPB) eating pattern emphasizing vegetables, fruits, whole grains, and legumes.” The Mediterranean Diet is a tasty way to do this. In addition to an emphasis on vegetables, it includes lots of olive oil, fish, and modest amounts of red wine.
You certainly can eat meat as part of a healthy diet but with an emphasis on chicken, turkey, and fish. Having other meats can be consumed but in limited amounts.
There are six essential micronutrients (vitamins and minerals), i.e., iron, vitamin A, folate, zinc, vitamin D, and iodine. It is generally best to obtain them by means of a well-rounded diet rather than taking supplements.
The bottom line is to eat a balanced diet with an emphasis on non-processed foods with limited saturated fats and sodium, as well as limiting high-calorie foods. The Mediterranean diet mentioned above is one helpful guide to eating a healthy diet.
Peter M. Hartmann, MD
Family Medicine & Psychiatry
