Forget fad diets: 5 nutritionist-approved habits for real healthy eating
Ask any reputable dietitian or nutrition scientist about how to eat healthfully, and they will probably tell you to avoid dieting.
Many diets emphasise restriction, whether it's of calories, carbohydrates, fats or something else. And that's not a healthy strategy, said Alison Brown, a nutrition researcher at the National Institutes of Health. Diets like these can cause you to miss out on the range of nutrients your body requires, she said.
A much better way to maintain healthy eating habits, she added, is to focus on foods that are not only nourishing, but also bring you joy.
That can be challenging when nutrition fads are coming and going with seemingly increasing speed, and often conflicting advice. Is saturated fat the enemy or not? Are we all deficient in protein? Turns out, the best ways to foster healthy eating are also the simplest. Here's how.
1. PRIORITISE WHOLE FOODS
Not all processed foods are unhealthy, but they're often stripped of beneficial nutrients like fibre and certain vitamins and minerals, Dr Brown said. And they may contain high levels of ingredients that can be harmful to health, like added sugars and sodium.
Because of this, it's best to consume foods 'as close as possible to how they exist in nature,' Dr Brown said.
Whole foods like fruits, vegetables, nuts, seeds and whole grains are packed with many important nutrients. Fibre, for instance, is linked with reduced risks for heart disease, Type 2 diabetes and certain cancers. And fruits and vegetables – especially leafy greens and berries – contain beneficial compounds that can reduce inflammation.
In a recent study of nearly 50,000 women, scientists found that those who ate more whole grains, fruits, vegetables and legumes were more likely to age in a healthy way than those who ate fewer of those foods.
'The best foods don't have a nutrition label,' said Christopher Gardner, a nutrition scientist and professor of medicine at Stanford.
2. EAT MORE HEALTHY FATS
During the 1980s, the dominant nutrition advice was to eat less fat. Yet researchers have since found that not all fats are bad. In fact, eating more unsaturated fats, which are found in foods like nuts, avocados, fish and olive oil, can lower levels of low-density lipoprotein (or 'bad') cholesterol in the blood, helping to prevent heart attacks and strokes.
Saturated fats, on the other hand, which are found in animal products like meat and dairy, can raise LDL cholesterol, increasing the risk of heart disease, Dr Brown said.
You don't need to cut saturated fats from your diet entirely, said Alice H Lichtenstein, a professor of nutrition science and policy at Tufts University. But when choosing between healthy and unhealthy fat sources (olive oil versus butter, for instance), try to opt for the healthier one.
3. WATCH OUT FOR ADDED SUGARS
While the experts focused on certain foods to eat more of, they did agree that you should limit added sugars.
Added sugars should make up less than 10 percent of your daily calories, or no more than 50 grams if you consume 2,000 calories per day, according to federal guidelines. The American Heart Association sets a stricter limit of no more than 25 grams of added sugars per day for women and no more than 36 grams per day for men.
Diets high in added sugars can increase the risk of heart disease, Type 2 diabetes and obesity, among other chronic conditions.
Added sugars are found in many foods, including those you may not expect, like store-bought tomato sauces and salad dressings. So they can be challenging to avoid.
But if you follow the other healthy diet strategies – namely eating more whole foods – you're likely to consume fewer of these sugars overall, the experts said. The fibre in whole fruits and vegetables, for instance, can help you stay fuller, longer, and make you less likely to reach for sugary snacks, Dr Brown said. And whole foods, by definition, don't include added sugars.
4. TRY TO COOK MORE
According to recent government data, US consumers spend a greater share of their income on meals outside of the home than on groceries for home cooking.
There's no harm in eating out occasionally, the experts said. But research suggests that people who prepare more meals at home are more likely to adhere to a healthier diet and consume fewer calories, and they are less likely to become obese or develop Type 2 diabetes.
Cooking doesn't have to be complicated or time consuming, said Candice Schreiber, a clinical dietitian at the Ohio State University. You can prepare flavorful dishes using simple methods like roasting or grilling. And meal prepping can save a lot of time, Schreiber said.
When you cook, Dr Gardner recommended making fruits and vegetables the main part of your meal. Instead of a hunk of beef with a small side of vegetables, for instance, have vegetables as the main dish with a small side of meat. Or instead of cheesecake with a couple berries on top for dessert, he added, have a bowl of berries with a dollop of cheesecake on top.
5. FIND JOY, AND FLAVOUR, IN HEALTHY EATING
Learning to love healthy food often takes patience and experimentation.
'One of my biggest pet peeves as a dietitian is when people think healthy food can't taste good,' Schreiber said. 'It absolutely can.'
To find joy in a healthy diet, Dr Gardner said, try adding flavorful herbs and spices to your food. Jazz up nuts or vegetables with a homemade ' flavour dust ' made from garlic, onion and Worcestershire powders, for instance.
And search for healthier alternatives to less healthful foods that you love, Dr Gardner said. If you have a bowl of ice cream every night, see if berries or apple slices with honey or nut butter can hit the same spot. Or if potato chips are your regular midafternoon snack, try popcorn with a little olive oil and nutritional yeast.
It can take some time to find these healthier alternatives, Dr Gardner said. But don't give up. It 'really is feasible' to find something that you love just as much, if not more, he said.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
CNA
20 hours ago
- CNA
Forget fad diets: 5 nutritionist-approved habits for real healthy eating
Ask any reputable dietitian or nutrition scientist about how to eat healthfully, and they will probably tell you to avoid dieting. Many diets emphasise restriction, whether it's of calories, carbohydrates, fats or something else. And that's not a healthy strategy, said Alison Brown, a nutrition researcher at the National Institutes of Health. Diets like these can cause you to miss out on the range of nutrients your body requires, she said. A much better way to maintain healthy eating habits, she added, is to focus on foods that are not only nourishing, but also bring you joy. That can be challenging when nutrition fads are coming and going with seemingly increasing speed, and often conflicting advice. Is saturated fat the enemy or not? Are we all deficient in protein? Turns out, the best ways to foster healthy eating are also the simplest. Here's how. 1. PRIORITISE WHOLE FOODS Not all processed foods are unhealthy, but they're often stripped of beneficial nutrients like fibre and certain vitamins and minerals, Dr Brown said. And they may contain high levels of ingredients that can be harmful to health, like added sugars and sodium. Because of this, it's best to consume foods 'as close as possible to how they exist in nature,' Dr Brown said. Whole foods like fruits, vegetables, nuts, seeds and whole grains are packed with many important nutrients. Fibre, for instance, is linked with reduced risks for heart disease, Type 2 diabetes and certain cancers. And fruits and vegetables – especially leafy greens and berries – contain beneficial compounds that can reduce inflammation. In a recent study of nearly 50,000 women, scientists found that those who ate more whole grains, fruits, vegetables and legumes were more likely to age in a healthy way than those who ate fewer of those foods. 'The best foods don't have a nutrition label,' said Christopher Gardner, a nutrition scientist and professor of medicine at Stanford. 2. EAT MORE HEALTHY FATS During the 1980s, the dominant nutrition advice was to eat less fat. Yet researchers have since found that not all fats are bad. In fact, eating more unsaturated fats, which are found in foods like nuts, avocados, fish and olive oil, can lower levels of low-density lipoprotein (or 'bad') cholesterol in the blood, helping to prevent heart attacks and strokes. Saturated fats, on the other hand, which are found in animal products like meat and dairy, can raise LDL cholesterol, increasing the risk of heart disease, Dr Brown said. You don't need to cut saturated fats from your diet entirely, said Alice H Lichtenstein, a professor of nutrition science and policy at Tufts University. But when choosing between healthy and unhealthy fat sources (olive oil versus butter, for instance), try to opt for the healthier one. 3. WATCH OUT FOR ADDED SUGARS While the experts focused on certain foods to eat more of, they did agree that you should limit added sugars. Added sugars should make up less than 10 percent of your daily calories, or no more than 50 grams if you consume 2,000 calories per day, according to federal guidelines. The American Heart Association sets a stricter limit of no more than 25 grams of added sugars per day for women and no more than 36 grams per day for men. Diets high in added sugars can increase the risk of heart disease, Type 2 diabetes and obesity, among other chronic conditions. Added sugars are found in many foods, including those you may not expect, like store-bought tomato sauces and salad dressings. So they can be challenging to avoid. But if you follow the other healthy diet strategies – namely eating more whole foods – you're likely to consume fewer of these sugars overall, the experts said. The fibre in whole fruits and vegetables, for instance, can help you stay fuller, longer, and make you less likely to reach for sugary snacks, Dr Brown said. And whole foods, by definition, don't include added sugars. 4. TRY TO COOK MORE According to recent government data, US consumers spend a greater share of their income on meals outside of the home than on groceries for home cooking. There's no harm in eating out occasionally, the experts said. But research suggests that people who prepare more meals at home are more likely to adhere to a healthier diet and consume fewer calories, and they are less likely to become obese or develop Type 2 diabetes. Cooking doesn't have to be complicated or time consuming, said Candice Schreiber, a clinical dietitian at the Ohio State University. You can prepare flavorful dishes using simple methods like roasting or grilling. And meal prepping can save a lot of time, Schreiber said. When you cook, Dr Gardner recommended making fruits and vegetables the main part of your meal. Instead of a hunk of beef with a small side of vegetables, for instance, have vegetables as the main dish with a small side of meat. Or instead of cheesecake with a couple berries on top for dessert, he added, have a bowl of berries with a dollop of cheesecake on top. 5. FIND JOY, AND FLAVOUR, IN HEALTHY EATING Learning to love healthy food often takes patience and experimentation. 'One of my biggest pet peeves as a dietitian is when people think healthy food can't taste good,' Schreiber said. 'It absolutely can.' To find joy in a healthy diet, Dr Gardner said, try adding flavorful herbs and spices to your food. Jazz up nuts or vegetables with a homemade ' flavour dust ' made from garlic, onion and Worcestershire powders, for instance. And search for healthier alternatives to less healthful foods that you love, Dr Gardner said. If you have a bowl of ice cream every night, see if berries or apple slices with honey or nut butter can hit the same spot. Or if potato chips are your regular midafternoon snack, try popcorn with a little olive oil and nutritional yeast. It can take some time to find these healthier alternatives, Dr Gardner said. But don't give up. It 'really is feasible' to find something that you love just as much, if not more, he said.
CNA
20 hours ago
- CNA
How to tackle your to-do list if you struggle to focus and follow through
The pomodoro technique. Power poses. Planners. Denise Daskal has tried them all, searching for the right strategy to improve her executive functioning, or the mental skills used to manage time and pursue goals. Daskal has spent hours hunting through TikTok, reading books and taking classes to become better organised and more focused both at work and in her personal life. But the long list of strategies, while somewhat helpful, has felt exhausting, she said. 'My mind breaks a bit when I get overwhelmed and I have too much coming at me all at once,' said Daskal, 63, who lives in Dearborn, Michigan, and was diagnosed with attention deficit hyperactivity disorder a few years ago. Conditions like ADHD, autism, obsessive compulsive disorder and depression can impede executive functioning; so can the period of life when women transition in and out of menopause. Life circumstances such as parenting young children, getting a bad night's sleep or even missing a meal can scramble a person's ability to focus and complete tasks, too. Here's how to understand executive functioning, and figure out which coping strategies might work for you. WHAT IS EXECUTIVE FUNCTIONING? Executive functions are life management skills that help people 'convert intentions into actions,' said Ari Tuckman, a psychologist in West Chester, Pennsylvania, and author of the The ADHD Productivity Manual. In other words, if you plan to do something, executive functions help you do it at the right time and place because it will benefit you, either now or in the future, he added. These skills are essential for planning, solving problems, managing time, making decisions and initiating tasks, as well as controlling your emotions and attention. Amy Dorn, 44, a mother of three in Evergreen, Colorado, who has ADHD, has trouble staying calm when her brain becomes overstimulated by too many things happening at once. It doesn't take long before she becomes frazzled. Sometimes, she said, she'll even 'scream at the top of my lungs.' There are no quick fixes, but the self-awareness that her brain is different helps her calm down faster, take a deep breath and say she's sorry. 'The kids call me the apologiser,' she said. Her tendency to go from 0 to 100 may never go away, she added, so her family has found ways to prevent overstimulation from happening in the first place. Her husband changed his working hours, arriving home earlier to ensure that she has an extra hand shuttling the kids to activities. And they have limited their children to one sport per season. MOVING BEYOND TIPS AND TRICKS There's no shortage of techniques to help with executive functioning, like the pomodoro method that Daskal tried, the gist of which is a 25-minute burst of focused attention followed by a short break. But before trying one of these strategies, experts say, it may help to start with a brief self-analysis. 1. Identify which aspects of executive functioning are most problematic for you Tamara Rosier, the founder of the ADHD Center of West Michigan and the author of You, Me, And Our ADHD Family, said that difficulty starting a task was the most common executive functioning issue for her clients. The to-do list can feel overwhelming, which may lead to frustration, anxiety and avoidance. When Daskal planned to finally clean out her garage, for example, she was so paralysed by the prospect that she went out and adopted a dog instead. Potty training a puppy seemed simpler than confronting the thousands of little decisions required to organise her space, she explained. 2. Next, look for solutions that address your problem For task initiation, ask yourself, 'What's making this hard to start?' It might be perfectionism, fear or unclear steps, Dr Rosier said. Once you have a better idea of what's slowing you down, try to address it. If you're unsure of what steps to take because your are overwhelmed with emotion, make a list of what is overwhelming. Then ask yourself, 'Am I overcomplicating this task?' Challenge yourself to think of the simplest way to do it, Dr Rosier said. Another strategy, she added, is to use 'body doubling,' which is working alongside someone else – virtually or in person – to create momentum. For example, the Attention Deficit Disorder Association offers an online ' productivity powerhour ' where people can gather to work toward a goal. You can also pair your task with something pleasant like music or a podcast to make it feel more enjoyable. 3. Try solving the problem outside your mind 'Externalising' your thought process – by discussing your problem with a friend, writing it down or physically manipulating the things you're working on – can be more helpful than trying to hold everything in your mind, Dr Tuckman said. Dorn, for example, often forgets things that seem boring or mundane. She now wears a recording device on her wrist and says her to-do list out loud, then plays it back later in the day. 4. Set expectations for yourself and others Personal strategies are less effective if your environment isn't friendly to people with executive functioning deficits, such as a job that requires you to complete a complex task on the computer while continuing to receive instant messages that may or may not require a response, breaking focus on the main task. Daskal decided to pivot from owning a salon and spa, which involved managing a facility and a staff, to focus on her dream of starting a new nail polish brand. This time around, she said, she's mindful of how many responsibilities she's taking on and which ones need to be outsourced. That helps her make time for sleep and exercise. 'I limit both what I attempt to do in a day as well as the time I attempt to do them,' she said. Her mantra: 'One step at a time, one thing at a time.' Setting expectations with the people you interact with is also important, Dr Tuckman said. Say you're always late to meet friends. You can work on arriving earlier while also being honest, saying, 'Don't leave until I text you,' Dr Tuckman suggested. 5. Don't judge yourself too harshly If you've had trouble with executive functioning, it can be easy to blame yourself – especially if other people are continually suggesting that you fall short. Remind yourself that you aren't flawed or irresponsible, Dr Tuckman said. Rather, you have difficulty following through on what you intend to do and juggling all of the other demands of life in order to make it happen, he added. This mind-set can be 'tremendously validating,' he said, especially when someone has tried so hard – sometimes even harder than others – yet doesn't have as much to show for it. 'If you are someone who struggles with executive functions, critical people with very specific expectations may not be the people who should have a starring role in your life,' Dr Tuckman said. 'It's not just you are a bad fit for them – they are a bad fit for you.'
CNA
2 days ago
- CNA
How to prevent the risk of falls as you age – tips to help you stay on your feet
If you've ever watched children at a playground or visited a skating rink, you've undoubtedly seen people of all ages taking tumbles. Falling is never fun, but the consequences become more serious as we get older. More than 14 million adults age 65 and over report falling every year in the United States, and the risk increases with age. In fact, falls are the primary cause of injury-related death among older adults in the United States, and they can result in broken hips, spinal fractures and traumatic brain injuries. But many falls can be prevented, said Dr Gerald Pankratz, a geriatrician at the University of Wisconsin-Madison. That makes him 'optimistic about this issue,' he said. According to a recent policy statement from the American Public Health Association, evidence-based fall prevention strategies can reduce falls by 6 to 36 per cent, depending on the intervention. In his practice, Dr Pankratz said, it is not unusual for people assessed as having a 50 per cent chance of falling over the next year to cut their risk in half by taking action to avoid slips and trips. WHY FALLING INCREASES WITH AGE Normal changes in our bodies as we age make us more prone to falling and more likely to experience injuries from those falls, said Dr David Reuben, a geriatrician at the University of California, Los Angeles. We gradually begin losing strength in our 30s and 40s, and our balance begins declining around 50. But there's 'a kind of inflection' point around age 75, Dr Reuben said, when people begin to experience more injuries when they fall. As we age, peripheral nerves, which send messages from muscles to the brain, become less effective. This can reduce our body awareness, making it harder to recover quickly if we start to wobble. Other health issues can increase older adults' fall risk, too. Poor vision, hearing loss, gait problems and chronic illnesses such as dementia and depression can make it harder to navigate daily activities safely. And orthostatic hypotension, a sudden drop in blood pressure upon standing that causes dizziness, can increase the risk of falling, Dr Pankratz said. Alcohol and many commonly prescribed drugs, including benzodiazepines and certain antidepressants, can increase risk, too. But often, more than one factor increases the likelihood of falling, Dr Reuben explained. HOW TO PREVENT FALLING For older adults, falling once doubles the chance of falling again. Dr Reuben recommends seeing your primary care doctor if you've fallen recently, particularly if you're 75 or older. And regardless of your age, he advises seeing your doctor if you're experiencing dizziness and unsteadiness, which are not normal symptoms but often have treatable causes. After assessing your fall risk, your doctor might order vision and hearing tests, refer you to a physical therapist who can help correct orthopaedic problems, suggest strategies to reduce dizziness upon standing, or send you to a pharmacist who can review your medications. But there are other actions that can help keep you on an even keel. 1. WEAR THE RIGHT SHOES When Dr Pankratz sees patients in his fall clinics, he assesses their footwear. If they're having trouble clearing curbs, for instance, he might suggest shoes with lower soles. He also stresses the importance of shoes with sufficient tread in winter to reduce the likelihood of slipping on snow or ice. And he advises against loose sandals and flip-flops, which can be 'very bad because their whole sole flops down and drags on the floor.' 2. FALL-PROOF YOUR HOME In 2023, Cochrane, a research organization, reviewed 22 studies that investigated fall-prevention strategies among older adults. It found that identifying and eliminating fall hazards at home – poorly lit corridors, stairs without railings and slippery pathways – was likely to reduce the overall rate of falls by 26 per cent. The same interventions were even more effective in people who had a high risk of falling, reducing their overall rate by 38 per cent. Dr Reuben often advises patients to add grab bars in the shower and to reduce clutter and other tripping hazards such as throw rugs and power cords. 3. BUILD STRENGTH AND BALANCE Exercises that build strength and balance have been found to reduce older adults' fall risk by about a quarter, according to a 2019 review of multiple clinical trials. Fall-prevention exercise programmes designed for older adults, including SAIL and Stepping O n, typically include both. Since weak quadriceps often contribute to falls and possible hip fractures, according to Dr Reuben, sit-to-stand exercises that target these muscles are a key part of effective exercise programs. They also help maintain the full range of movement in hip and knee joints, which can reduce falls by keeping a person's gait smooth and steady, said Julie Jones, a physiotherapist and associate dean at Robert Gordon University in Aberdeen, Scotland, who advised checking with a doctor before starting any new exercise routine. Siobhan McMahon, director of the Center for Aging Science and Care Innovation at the University of Minnesota, recommends doing strength exercises at least twice a week and balance exercises at least three times a week. To find a local fall-prevention exercise program, Dr McMahon suggested, contact your area agency on ageing, a senior centre or a recreation centre. She also recommended free live virtual exercise classes by AARP, as well as exercise videos and tutorials from the National Institute of Aging. Physical therapists can also develop fall-prevention regimens that are suitable for older adults, Dr Reuben said. 4. ADDRESS UNDERLYING FEARS After people fall once, it's understandable that they might worry about falling again. But excessive fear of falling can be a risk factor in itself. One 2010 study found, for example, that older adults who were more fearful of falling than their health warranted experienced more falls or more injurious falls than those who had the same relatively low risk but a more accurate view of it. Will Young, a psychologist and associate professor in the Department of Public Health and Sports Sciences at the University of Exeter, found in his research that people who are afraid of falling often walk slowly and stiffly. But adopting this 'general stiffening strategy' can backfire, he said. 'If you start to lose your balance or you get bumped,' rigidity can make it 'harder to do that quick recovery step' to avoid falling, he said. Cognitive behavioural therapy has been shown to reduce fear of falling in older adults and improve their balance. Yoga and tai chi can also reduce undue fear and rigidity, Dr Young said. Practicing tai chi, which is filled with 'turning moments,' is also a great way to practise turning safely, said Sarah Lamb, a physiotherapist at the University of Exeter who has found in some of her research that people often stand up and turn shortly before a fall. 5. GET A PAIR OF WALKING POLES Dr Jones often sees adults in their 60s and 70s who walk pitched forward with shuffling feet, teetering as they go, she said. But Nordic walking poles encourage a slight rotation of the arms with each pole plant that improves walking stability, Dr Jones said. Above all else, it's important to continue exercising – for the rest of your life – to maintain your strength and balance. Travel, injury and illness can disrupt exercise. 'But when you experience a setback, it's essential to start again,' Dr Lamb said. 'It's perfectly fine to drop the level down and build yourself back up. But don't let setbacks stop you.'
