Healthy Eating?
Eating “right” used to be so much easier back in the day.
If Mikey liked it, it must be good. Do you remember Mikey? Mikey was eating a bowl of Life Cereal when his two brothers (played by his actual brothers-Michael and Tommy) exclaimed “He likes it”, noting that normally Mikey hates everything. The commercial first aired in 1971 and ran for 12 years making it one of the longest continuously running campaigns in history. Mikey became so famous, he even got his own conspiracy theory about his demise. Actually, according to LinkedIn, he is alive and doing well as the Director of Media Sales at Madison Square Garden. And “He likes it”, having worked there since 2006. (Note- If/when you look him up on LinkedIn his name is not really Mikey. It is John Gilchrist. Sadly no picture in his profile.)
And what about the food pyramid? That told us exactly how we should be eating in a healthy way, or did it? The food pyramid was originally developed for managing food shortages and rationing during WWII. Seven food groups were introduced as affordable and available, and appropriately called The Basic 7 Food Guide. The Swedish National Board of Health brought the idea of health to the table in 1974 with the USDA following in 1992 introducing the Food Guide Pyramid . Do you remember the six food groups starting with the base of grain (carbs), and at the top of the pyramid oil and sweets which included sugar, candy, dessert and soft drinks. Wowza.
Then we were inundated with the diet of the week, or so it seemed. A quick rundown of just a few of the most popular - Master Cleanse, Beverly Hills, Scarsdale, Atkins, South Beach, and my favorite, The Starvation Diet based on the 1973 book “The Beautiful Peoples Diet Book” by Luciana Avedon and Jeanine Molli which basically recommended we don’t eat. How many do you remember or did you try?
So what is the current thought regarding healthy eating? Please allow me to add a qualifier and overview statement. Notice I am suggesting healthy eating. Not a diet specifically for weight loss. Healthy, in my definition, would suggest it leads to us feeling good, be as healthy as possible and lead to a longer life. So there must be true biological and scientific components to why it works. To be clear, there is not any totally agreed upon single plan, although there is a great deal of agreement in a few areas.
Let’s begin with what we know we should minimize or not eat: sugars, processed foods, salt, saturated fats, and refined carbs. Are we good so far? Because from here there will be disagreement. Not necessarily disagreement on the science, although there will be some, but disagreement based on the objectives. Are the diet goals based on weight loss or muscle gain? Do they include restrictions based on immediate health concerns? Those should take precedence. Let’s level the playing field and ask the experts how we should eat for general overall health, and longevity, with a reminder that living for longevity can and should begin at any age.
Here is my summary of expert advice on how to eat healthy, based on the definition of healthy that I mentioned above. Also quick disclaimer that I am not a doctor or nutritionist. The following information is not meant to be complete, will change over time as science makes us smarter, and doesn’t address specific dietary needs. Let’s not even call this a diet, just thoughts on healthy eating.
Don’t eat the stuff mentioned in paragraph 5 above. Let’s avoid-sugar, processed foods, salt, saturated fats and refined carbs.
Do eat nutrient rich foods-fruits, vegetables, whole grains, lean protein and healthy fats.
Ensure adequate intake of protein, calcium, and fiber.
Stay hydrated.
Manage portion control. Eat until you are only 80% full, a Japanese concept called hara hachi bu.
Consider intermittent fasting or time restricted eating. A big topic that I may tackle in another conversation.
Simple plan, right? Eating should be easy and enjoyable. It should be a pleasure and not a chore. It should be one of the many good parts in life. But yes, to stay healthy we should follow a few basic rules. Feel free to take the list and customize it for yourself. No shame, just enjoy. This seems too easy. You may have noticed that I limited the detail and did not include categories that you think should have been included. I did this intentionally, trying to avoid controversial topics and allowing for individual needs and likes to be met. Not to mention I am having a conversation about healthy eating, with no intent of writing a book on the topic. Many already exist.
Speaking of individual needs. Let’s consider the diet habits of the oldest living person according to Wikipedia-Maria Branyas at 116 years and 273 days (and counting). She does not keep to a strict diet, but does keep her portion size small, and eats natural yogurt every day. “Life is not eternal for anyone” she tweeted last year on New Years Day. “At my age, a new year is a gift, a humble celebration of a beautiful journey, a moment of happiness.”
This conversation could go on and on and on. But nope, I am done. Actually time for dinner-3 oz. of chicken piccata , Italian quinoa( my special recipe), broccoli and red pepper. My wife will enjoy her dinner with a glass of red wine. All good.
Enjoy your day,
Just a little extra-
What we eat can significantly affect our physical health-the “we are what we eat” thing. But as it turns out, what we put in our body also affects out mental/emotional health, both good and bad.
Neuro-nutrition is a relatively new field of research that examines the impact of nutrients on the brain, cognitive performance, current well-being, and long term brain health. Numerous studies have shown a strong correlation between a healthy diet and optimal brain function.
A balanced/healthy diet is fundamental to brain health, providing essential vitamins and minerals that fuel cognitive function. Foods rich in omega-3 fatty acids, antioxidants, and B vitamins can enhance memory, concentration and mental clarity. These foods help to minimize inflammation, while enhancing blood flow and improving neural cells and connections.
So…eat the good stuff-fish (salmon), nuts, berries, and leafy green vegetables. A little coffee or green tea is also good. Avoid the bad stuff-see #1 above.
I am in, please join me.
References
Prater, Erin. November 24, 2023. A New Study on the Mediterranean Diet. Fortune
Sanat, Pai Raikar. Food Pyramid. Britannica
Strong, Debbie. January 16,2018. The 10 Most Famous Fad Diets of All Time. Everyday Health
Staff. August 9, 2023. The Best Habits for a Healthy Brain. Feel Young For Life