We are what we eat. The right diet is the linchpin that holds together our digestive health, the balance of our gut microbial population, and our capacity to fight infections and keep chronic illnesses at bay. Gut microbes use nutrients from our food for their biological processes, the metabolic outputs of which play a major role in human physiology. What constitutes a healthful diet is the stuff of argument and controversy, and opinions metamorphose every few years as new findings come to light. Dietary intervention can only be successful if it helps the specific individual.
The Gut Microbiome and Diet
We know now that changes to host dietary patterns can shift gut bacterial metabolism and composition: the population of gut microbes transforms in favor of the bacteria most suited to breaking down the types of food consumed, impacting host physiology further downstream.
Popular Diets and Their Impact
Ketogenic Diet
A ketogenic diet is characterized by very low consumption of carbohydrates (5 to 10% of total caloric intake), sufficient to enhance ketone production. First developed as a treatment for childhood epilepsy, it is now a popular weight loss mechanism. However, recent studies in small groups with specific conditions such as multiple sclerosis have suggested a negative impact on microbial ecology and gut health. Because of the small number of subjects studied, these findings cannot yet be generalized.
Paleo Diet
Going “Paleo” is basically eating in a manner designed to mimic primitive hunter-gatherer dietary patterns. Paleo diets are rich in protein but low in carbohydrates. Comparative studies have been conducted between industrialized populations that typically consume the carb-and-fat rich “Western Diet” vs. modern-day hunter-gatherers. Observationally, the latter group experiences fewer metabolic diseases, and their microbiota is more diverse. However, it is difficult to attribute this to exclusively lower carb intake, as hunter-gatherers’ microbiota are seen to be abundant in bacteria that metabolize complex carbohydrates. Moreover, their diets contain niche traditional foods and undergo cyclic, seasonal variations that are reflected in their gut microbial composition as well.
Vegan and Vegetarian Diets
Vegan/vegetarian diets are often associated with positive health outcomes, and their beneficial effects may extend to the gut microbiota. Plant-based foods constitute the primary source of dietary microbiota-accessible carbohydrates or MACs and it follows that the microbiota of individuals who consume vegetarian or predominantly plant-based diets exhibit a greater capacity for MAC fermentation. However, studies have shown only little differences between the gut microbial populations of omnivores vs. vegetarians. Following a vegan diet might mean forgoing some of your favorite foods, but it’ll also inspire you to try tasty dishes you might’ve totally missed out on otherwise. Many vegans say that reducing the impact their diet has on the planet is a good enough reason to give up animal products altogether.
Read also: Healthy food access with Highmark Wholecare explained.
Mediterranean Diet
The Mediterranean diet emphasizes the consumption of a variety of foods (fruits, vegetables, legumes, unsaturated fats, and limited red meat intake) rather than the exclusion of particular food groups such as carbohydrates in ketogenic diets. The Mediterranean diet has been shown to decrease the risk of all-cause mortality as well as that of several chronic diseases, including diabetes. Adherence to the Mediterranean diet has been shown to generate multiple favorable effects, including favorable microbiota profiles and metabolite production, with microbial diversity in direct proportion to levels of adherence.
The Importance of Individualization
While each diet has specific benefits and pitfalls, what works for an individual depends entirely on their genetics and overall lifestyle. For example, one Digbi Health client who had long adhered to a Mediterranean Diet discovered that she was actually sensitive to supposedly healthy fats such as those obtained from avocados and olive oil.
The Benefits of a Plant-Based Diet
Not only that, the plant-based diet offers tons of health benefits like improved energy, digestion, and lower risk of heart disease. Some argue that a plant-based diet keeps them energized without getting hungry throughout the day. A vegan diet is chock-full of healthy fruits and veggies, which are good for your skin, heart, digestive system, energy, and more. Veggies, fruits, nuts, and beans not only provide the vitamins and minerals necessary for our bodies to perform their basic functions, [but] they also tend to be water-rich and help us stay hydrated.
Detox Diets: A Fresh Start
Now that 2020 is in full effect, you might be considering a detox diet to kick off the new year. The first step of any detox is determining what you want to detox from.
Identifying What to Detox From
“Are you a busy professional who eats out two meals per day, seven days per week? Do you always snack on a bag of chips after lunch at work?” Jennifer Maeng, clinical and culinary nutritionist and founder of NYC-based Chelsea Nutrition, urges you to ask yourself. If you’re unsure where to start, Maeng says to start with things like alcohol, processed food/drinks, refined sugar/oil and BPA. NYC-based dietician Amy Shapiro of Real Nutrition adds that, for some people, it helps to remove inflammatory foods like dairy and gluten.
Read also: Satisfy Your Cravings with Whole Foods
Gradual Reduction vs. Complete Detox
Instead of detoxing totally and completely from the “toxins,” Maeng suggests cutting them down slowly to see if you can take a break from them for a while.
Focusing on Whole Foods and Hydration
“I always recommend avoiding processed foods as much as possible,” Maeng says, noting that they’re the most unhealthy foods you can consume. “Many people underestimate the importance of hydration,” Maeng starts.
Supporting Natural Detoxification Systems
“The body has systems (like the liver, kidneys, and GI tract) that work to detox your body naturally, so instead of doing a juice cleanse or fad detox, aim to add foods that will aide these systems,” says NYC-based dietician Fiorella DiCarlo of Fiorella Eats. “To aid liver function, one can take a break from alcohol and extra medications like over-the-counter pain medications. For kidneys, aiming for 2.5 liters a day of water or non-caffeine beverages and some sugar-free cranberry juice three times per week can help. To help regulate the GI tract and stay regular with bowel movements, make sure to consume live active cultures (like in kefir) at least three times per week (or every day for two weeks after a bout of antibiotics).
Reviewing Daily Routines
“At Chelsea Nutrition, rather than just detoxing and trying a fad diet, we recommend reviewing and reassessing daily routines and habits (including eating habits!) to see what needs improvement and what you would like to continue,” Maeng says. “This is important as habits such as eating late-night meals and snacks before bed, going to bed late, not getting enough sleep, etc.
Healthy Habits for Father's Day and Beyond
Father’s Day is the perfect day for a family BBQ. It’s a great way to stay low-key, relax outside, and enjoy delicious food from the grill. It can be easy to pile on the pounds post fatherhood, but surrounding your organs with dangerous visceral fat comes with health risks.
Read also: Healthy Eating on the Run
Replacing Saturated Fats with Healthy Fats
BBQ gatherings tend to have many fatty food options, but making a few healthful swaps can make a big difference in your health. Try replacing the cheese on your burger with avocado for a rich, creamy taste. Enjoy grilled fish instead of the hot dog and reap the power of omega-3s to help lower your risk of heart disease. If you want red meat, opt for leaner cuts of meat such as sirloin, tenderloin, lean pork, and very lean ground beef, and, as per cancer health recommendations, limit to no more than 12-18 oz.
Marinating Meat
Marinate your meat for at least 30 minutes before grilling. Not only will marinating your meat add flavor and keep it juicy, but it will significantly lessen the carcinogenic load. Lemon or vinegar-based marinades are a wiser and healthier choice over sugar-laden thick marinades.
Choosing Nutrient-Rich Foods
Our bodies and our brains need carbohydrates to work effectively. But not all carbohydrates are equal. Limit refined grains, which are less nutritious and tend to provide empty calories. Instead, use whole-wheat pasta, quinoa (a grain-like seed), or bulgar in your cold pasta salads.
Staying Active
Increased sedentary time leads to increased abdominal fat, so move more! Strive towards 30 minutes of exercise a day, five days a week. If you have a pool, swimming is an excellent form of aerobic exercise. Outdoor games such as cornhole, ball, and horseshoes are a great way to get competitive.
Satisfying Sweet Cravings with Fruit
Satisfy your sweet tooth with fresh fruit. Watermelon quenches your thirst and is jam-packed with potassium. Strawberries come brimming with water and other nutrients, making them the perfect fruit. Pineapples provide natural sweetness and some serious hydration perks. Aim for 2 cups of fruit daily.
Incorporating Leafy Greens
Leafy greens are packed with health benefits to help you stay healthy and live longer. Variety is vital because vegetables contain different beneficial nutrients, antioxidants, and phytochemicals that synergistically work together to promote health. Eating 2 1/2 cups of vegetables every day will also help you reach the goal of 25 to 34 g of fiber a day.
Limiting Alcohol
If you choose to drink alcohol, drink in moderation.
Healthy Lunch Ideas for a Fit and Fab You
When it comes to a healthy lunch, my mantra is to eat as many whole, fresh foods as possible. Your mid-day meal should be based on a variety of fresh produce - which will provide you with nutrients and fiber to keep your energy up and your belly feeling full until dinner - along with some lean protein, whole grains and definitely a big glass of water!!
Carbohydrates
Regardless of the latest diet fad, our bodies need carbohydrates. They are your body’s chief source of fuel - you need them for energy. Complex carbohydrates are wholesome foods rich in fiber, vitamins and minerals - such as whole grains, fruits, vegetables and beans - that help fill you up and give you a real energy boost.
- Make a batch of quinoa or brown rice. These are a great base for a quick stir-fry (made fresh or in the morning and taken with you for lunch), are delicious in a salad, and are neutral enough to be used in a lunch that is inspired by the flavors of various countries.
- Cut up enough fruit to last three days. Go for a rainbow of colors to really up your nutrient intake, put it in a resealable glass container, and a side of fruit will soon replace chips in your lunchtime routine! Or add a scoop of cottage cheese, and you'll be getting your protein and fat, too - a complete meal.
- Cut up enough veggies to last three to five days. Vegetables can be hardier than fruit, and since they are soooo good for you, I like to prep enough to last the entire work week. Carrots and celery will last in the fridge, and I also like to prep strips of bell pepper, cucumber slices, and make sure I have a few bags of baby spinach on hand and ready to go. Toss any of these into a salad, add to the whole grains above to create a veggie power bowl, or add to a sandwich to increase the nutritional value.
- Have beans and legumes on hand. While cooking from scratch can taste better, canned beans and pre-cooked lentils are so easy, and I am all about making healthy meals as simple as possible! So I try to have some canned beans and pre-cooked lentils on hand - add them to a salad, or heat them up with some fresh garlic and add to a tortilla with fresh veggies and salsa.
Proteins
As your body’s chief building material, protein provides the necessary ingredients for growing and for repairing muscle, blood, skin and other tissue. While you don’t want to go overboard on protein, it’s important to consume adequate amounts. (Research shows that protein requirements may actually increase slightly as we get older.)
- Make 3-5 hard boiled eggs and eating them plain, as part of a sandwich or salad, or even with a smear of hummus on them.
- Keep marinated, cooked tofu on hand, and like to cook up some wild caught salmon because it is so good for you, and easy to turn into a salmon salad. Ground turkey or chicken is also an easy thing to cook up and keep in the fridge, and is a good source of lean protein.
- Cottage cheese - it provides calcium and protein, and is a great replacement for sour cream on Mexican-inspired dishes and ricotta cheese in Italian meals.
Fats
Healthy fats are a vital part of a healthy diet. Some fat - especially from the unsaturated fats found in sources like nuts, avocados and fish oil - is needed for energy, supple skin and overall good health. Fat is broken down more slowly than protein or carbohydrate, so it helps you feel satisfied and full. It also brings out the flavor in food - and tasty food is always more gratifying!
- Always have avocados on hand - they help promote energy, are so filling, good for you, and can add a variety of textures. Avocados that are just ripe are perfect for salads and on top of a sandwich, while riper avocados can be turned into a healthy guacamole (just mix up with a bit of salsa and fresh garlic!) and eaten with crudites!
- Keep a variety of raw and toasted nuts in the pantry, too. I love the texture sunflower seeds and walnuts add to a salad, you can chop up almonds and sprinkle on a whole grain bowl for added texture, and when in a pinch, a small handful of nuts can tide you over if you don't have any other healthy lunch options.
Choosing the Right Diet for You
The first thing to consider when deciding on a diet is: What’s my goal? Am I trying to lose weight or body fat? Or am I trying to improve a specific aspect of my health or my life? A 2014 study in Health Psychology and Behavioral Medicine found that examining the intersection of life goals and dietary goals can have an impact on your ability to achieve and maintain diet-related changes.
It’s also wise to consider your dieting history, including what has worked for you and what hasn’t-and why. There may be valuable lessons in your previous experiences. If you were tired and miserable on a low-carb approach in the past, you should probably look at a different one. Also, think about what’s realistic for your lifestyle. “If there isn’t some flexibility built in, it probably won’t work for you in the long term because life throws us curveballs,” says Dr. Cheskin. It’s also important to consider a particular diet’s safety and effectiveness. For example, is there research or science behind the diet? Or is it based on unproven assumptions? Look at statistics or clinical studies to gauge its success for other people, Dr. Cheskin advises.
A healthy diet should include:
- A healthy number of daily calories.
- A variety of foods from different food groups. Think fruits, vegetables, whole grains, legumes, nuts, seeds, lean protein and healthy fats, says Dr. Cheskin.
- The diet should include appropriate proportions of macronutrients (carbohydrates, proteins and fats) to provide your body with energy, as well as sufficient micronutrients (like vitamins and minerals) for optimal function. It shouldn’t rely on supplements to provide these nutrients, says Dr.
- An afternoon snack. Snacks “keep people fulfilled,” says Dr. Cheskin.