Stanford nutrition professor: What to eat for your health – according to science
- Fruits and vegetables: Rich in vitamins, minerals, fiber, and antioxidants, aiming for a rainbow variety is key.
- Whole grains: Opt for whole wheat, brown rice, quinoa, or oats over refined carbs for sustained energy and fiber.
- Legumes: Beans, lentils, and chickpeas are excellent sources of protein, fiber, and essential nutrients.
- Nuts and seeds: Packed with healthy fats, protein, and micronutrients, they’re great for snacking or adding to meals.
Other nutrient-dense options:
- Lean protein: Choose fish, poultry, eggs, or plant-based alternatives like tofu or tempeh to meet your protein needs.
- Healthy fats: Olive oil, avocado, and fatty fish provide essential fats and other health benefits.
Things to limit:
- Processed foods: Often high in saturated and trans fats, added sugars, and sodium, these contribute to chronic diseases.
- Sugary drinks: Limit sweetened beverages like soda and juices, opting for water or unsweetened tea instead.
- Excess red meat: While occasional red meat is fine, excessive consumption is linked to health risks.
Here are some additional points to consider:
- Diversity matters: Eat a variety of foods from different food groups to ensure you’re getting the full spectrum of nutrients.
- Moderation is key: Even healthy foods shouldn’t be overindulged in.
- Personalize your approach: Consider your individual health needs and preferences.
- Cooking at home: Provides more control over ingredients and portion sizes.
Here are some resources for further exploration:
- World Health Organization – Healthy diet: https://www.who.int/news-room/fact-sheets/detail/healthy-diet
- Harvard School of Public Health – Healthy Eating Plate: https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
- USDA MyPlate: https://www.myplate.gov/
Remember, consulting a registered dietitian or healthcare professional can help tailor these recommendations to your specific needs and goals.
I hope this information gives you a good starting point for making informed choices about your diet!