When I was in medical school (yes, it was a while ago!) I’m pretty sure I only remember
being taught anything about nutrition, wellness, or prevention during one afternoon session.
Unfortunately, I don’t think much has actually changed. Back in the old days they taught
us about the “food pyramid.” It was until only this year that these same, outdated concepts,
were being taught to schoolchildren, nutritionists, and medical doctors. A recent change now
emphasizes “The Healthy Plate.” This at least will give people a “snapshot” of what foods should
go on your plate and which should be avoided.
I am going to summarize an article I just read from the Nutraceuticals World September online
newsletter, so that you can understand the basics on healthy diet choices. It combines the best of
the U.S. governernment’s MyPlate recommendations with what experts at the Harvard School of
Public Health are touting in their newly published “Healthy Eating Plate” guide. Here goes:
“Unfortunately, like the earlier U.S. Department of Agriculture Pyramids, MyPlate mixes
science with the influence of powerful agricultural interests, which is not the recipe for
healthy eating,” said Walter Willett, Professor of Epidemiology and Nutrition and chair of the
Department of Nutrition at HSPH. “The Healthy Eating Plate is based on the best available
scientific evidence and provides consumers with the information they need to make choices that
can profoundly affect our health and well being.”
The Healthy Eating Plate shows that a plant-based diet rich in vegetables, whole grains, healthy
fats, and healthy proteins lowers the risk of weight gain and chronic disease. Helping Americans
get the best possible nutrition advice is of critical importance as the U.S. and the world faces a
burgeoning obesity epidemic. Currently, two in three adults and one in three children are
overweight or obese in the U.S.
Recommendations:
1-Vegetables: Eat an abundant variety, the more the better. Limited consumption of potatoes is
recommended, however, as they are full of rapidly digested starch, which has the same roller-
coaster effect on blood sugar as refined grains and sweets. In the short-term, these surges in
blood sugar and insulin lead to hunger and overeating, and in the long term, to weight gain, type
2 diabetes, heart disease, and other chronic disorders.
2-Fruits: Choose a rainbow of fruits every day.
3-Whole Grains: Choose whole grains, such as oatmeal, whole wheat bread, and brown rice.
Refined grains, such as white bread and white rice, act like sugar in the body. Eating too many
refined grains can raise the risk of heart disease and type 2 diabetes.
4-Healthy Proteins: Choose fish, poultry, beans, or nuts, which contain healthful nutrients.
Limit red meat and avoid processed meats, since eating even small quantities of these on a
regular basis raises the risk of heart disease, type 2 diabetes, colon cancer, and weight gain.
5-Healthy Oils: Use olive, canola, and other plant oils in cooking, on salads, and at the table,
since these healthy fats reduce harmful cholesterol and are good for the heart. Limit butter
and avoid trans fat. The best way to get the Essential Fatty Acids we need for cardiovascular
protection, reduction in Breast Cancer Risk, support for optimum Brain Health is to supplement
with 750mg – 1500mg. of a high quality, pharmaceutical grade, Omega 3 Fish Oil supplement (I
use WINOmeg3Complex and recommend it to my patients!)
6-Water: Drink water, tea, or coffee (with little or no sugar). Limit milk and dairy (1-2 servings
per day) and juice (1 small glass a day) and avoid sugary drinks.
Be well,
Dr. S
Dennis E. Sandler M.D.e-mail: dsandlermd@gmail.com
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