Diet and nutrition

What is nutrition and why is it important?

At the most basic level, nutrition is about eating a regular, balanced diet. Good nutrition helps fuel your body. The foods you eat supply the nutrients your body needs to maintain your brain, muscle, bone, nerves, skin, blood circulation, gut microbiome, and immune system. A healthy diet that provides essential nutrients also helps protect you from illnesses and diseases such as heart disease, diabetes, cancer, and osteoporosis.

There are two major classes of nutrients in food: macronutrients and micronutrients. Macronutrients are carbohydrates, protein, and fat. They supply energy (in the form of calories) and serve as the building blocks for muscles and tissues.

In comparison, micronutrients are individual vitamins and minerals. They are divided into four categories: water-soluble vitamins, fat-soluble vitamins, macro-minerals, and trace minerals.

What's the healthiest diet?

There is no single diet that nutritionists have deemed “the healthiest.” However, there are several styles of eating that experts either have designed for optimal health or have observed to be healthy when consumed traditionally by different people around the world. Such styles of eating tend to have a few things in common: they tend to be plant-based diets; they also emphasize healthy fats, lean proteins, fiber-rich foods, minimal simple sugars, and low sodium; and they favor natural foods over the highly processed fare typical of much of the Western diet.

For example, the Mediterranean diet gets its name from the foods available to various cultures located around the Mediterranean Sea. It heavily emphasizes minimally processed fruits, vegetables, legumes, nuts, and whole grains. It contains moderate amounts of yogurt, cheese, poultry, and fish. Olive oil is used as the primary cooking fat. Red meat and foods with added sugars are only eaten sparingly. Besides being an effective weight loss method, eating a Mediterranean-style diet is linked to a lower risk of heart disease, diabetes, depression, and some forms of cancer.

Experts developed the DASH diet (Dietary Approaches to Stop Hypertension) specifically as a heart-healthy regimen. The combination of food types in the diet seem to work especially well together to lower blood pressure and decrease heart failure risk. The key features of DASH are low cholesterol and saturated fats; lots of magnesium, calcium, fiber, and potassium; and little to no red meat and sugar. Unsurprisingly, that equates to a list of foods similar to those of the Mediterranean diet: whole grains, vegetables, fruits, fish, poultry, nuts, and olive oil.

As its name implies, the MIND diet (Mediterranean-DASH diet Intervention for Neurodegenerative Delay) was designed by doctors to take elements from the Mediterranean and DASH diets that seemed to provide benefits to brain health and stave off dementia and cognitive decline. In practice, it is very similar to both the Mediterranean and DASH diets, but it puts stronger emphasis on leafy green vegetables and berries, and less emphasis on fruit and dairy.

Traditional dietary patterns from other parts of Europe, most notably the Nordic diet and Atlantic diet, have also emerged as both a weight-loss and health-maintenance diet. Based on Scandinavian eating patterns, the Nordic diet is heavy on fish, apples, pears, whole grains such as rye and oats, and cold-climate vegetables including cabbage, carrots, and cauliflower, while limiting red meat, saturated fats, and highly processed foods. The Atlantic diet, typical of northwestern Spain and Portugal, also emphasizes fish and vegetables but includes more legumes, potatoes, and fresh dairy products, and makes greater use of olive oil and moderate wine consumption.

What do all of these diets have in common? They are all

• good for your heart
• consist of minimally processed foods
• contain plenty of plant-based dishes.

All of these diets emphasize nutrient-dense meals and infrequent between-meal snacking, especially low-nutrient, highly processed snacks that are readily available in the Western world.

Superfoods for optimal nutrition

While most foods in plant-based diets offer important health benefits, certain ones stand out. These “superfoods” pack the biggest nutritional punch. People should try to eat some of these healthy foods every day or as often as possible. They include the following:

• Berries. High in fiber, berries are naturally sweet, and their rich colors mean they are high in antioxidants and disease-fighting nutrients.
• Citrus. Refreshing oranges, lemons, limes, and grapefruit support the immune system as one of the richest sources of vitamin C and disease-fighting flavonoids. In fact, one orange provides 100% of the daily value for vitamin C. Citrus also contains heart-healthy nutrients like folate, potassium, and fiber.
• Fatty fish. Fatty fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease. Those with the highest omega-3 content are salmon, mackerel, trout, anchovies, and sardines.
• Leafy greens. Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals (chemicals made by plants) that fight inflammation and protect cells from damage.
• Nuts. Hazelnuts, walnuts, almonds, and pecans are good plant protein sources. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.
• Seeds. These cousins to nuts offer protein and fiber. In addition, pumpkin, sunflower, and sesame seeds provide magnesium, zinc, and iron, while chia, flaxseed, and hemp seeds offer a plant form of omega-3 fatty acids. Like nuts, seeds have a nutritional profile that is heart-healthy.
• Olive oil. Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which help reduce the risk of heart disease.
• Whole grains. A good source of soluble and insoluble fiber, whole grains also contain several B vitamins and minerals. They have been shown to lower cholesterol and protect against heart disease and diabetes.
• Yogurt. A good source of calcium and protein, yogurt contains live cultures called probiotics. These "good bacteria" can protect the body from other harmful bacteria.
• Cruciferous vegetables. These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals, which may help prevent some types of cancer.
• Legumes. This broad category includes kidney, black, red, and garbanzo beans, soybeans, peas, and peanuts. Legumes are an excellent source of fiber, folate, and protein; studies show they can help reduce the risk of heart disease.

What does a typical healthy meal from a plant-based diet look like? A great visual guide is Harvard’s Healthy Eating Plate. It shows the proportions of the healthy foods you should eat. At most meals, try to fill half of your plate with vegetables and fruit, a quarter with whole grains, and the final quarter with lean protein.

Should you take daily vitamins?

“Dietary supplement” is an umbrella term. It includes individual vitamins, such as A, B, C, D, E, and K, and minerals like calcium; multivitamins (a product that contains 10 or more vitamins, minerals, or both); and specialized senior or gender-specific formulas that contain various combinations of vitamins, minerals, and other compounds.

Are dietary supplements helpful?

Even though supplements are popular, there is limited evidence they offer significant health benefits or help protect against disease. For the average healthy adult, eating a balanced diet with plenty of fruits and vegetables provides all the essential vitamins and minerals.

However, there are situations when people may need a dietary supplement, such as those diagnosed with a vitamin deficiency that’s been confirmed by a blood test, those who have trouble getting certain vitamins from foods, or those who suffer from conditions that require extra vitamins or minerals.

For example, strict vegans may not get enough vitamin B12, which is found primarily in animal products. Low levels of vitamins B12 and B6 can stem from digestive disorders such as Crohn’s disease, celiac disease, and ulcerative colitis, conditions that make it difficult to absorb nutrients. Adults diagnosed with osteoporosis may require extra vitamin D and calcium beyond what they get from their regular diet. Moreover, people who are lactose intolerant and avoid dairy products may not get enough vitamin D and calcium.

Doctors have differing opinions about dietary supplements. Some believe they are not necessary. Others take a “might-help-won’t-hurt” approach to fill in nutritional gaps in one’s diet. And studies have shown that taking dietary supplements as prescribed usually doesn’t cause serious issues.

If you want to explore taking a supplement, first check with your doctor. He or she can advise whether they are needed and help choose the appropriate over-the-counter brand. The FDA monitors disease-related claims on dietary supplement labels but does not ensure whether a product contains the ingredients listed on its label.

Nutrition for older adults

Proper nutrition becomes even more important after men and women reach age 50. It helps keep energy levels up and protects against many age-related illnesses and diseases like heart disease, cancer, and diabetes.

But is there a best diet for men and women over 50?

There is no single way to eat for good health. While everyone needs carbohydrates, fat, and protein, there is no “magic” ratio that you should strive for as long as you avoid extremes. In fact, recent studies have found that the quality of the food is more important than whether it’s low-fat, low-carb, or somewhere in between.

While details may vary from diet to diet, all healthy eating plans have four basic principles in common:

• Lots of plants. Plant foods — vegetables, fruits, legumes, whole grains, nuts, and seeds — offer a wealth of vitamins and minerals. They also contain fiber and healthful compounds called phytochemicals, natural substances in plants that provide a range of health benefits, including antioxidant, anti-inflammatory, and even anti-cancer activity.
• Adequate protein. Abundant research shows it’s essential to eat enough protein. There are many protein sources, but plant protein (beans, lentils, soy foods, nuts, seeds) and fish offer the most health benefits.
• Minimally processed foods. A diet high in ultra-processed foods causes weight gain and unhealthy shifts in blood sugar and cholesterol. Food processing often strips away nutrients while adding extra fats, sugars, sodium, additives, and preservatives.
• Limited saturated fats, added sugars, and sodium. The U.S. government’s Dietary Guidelines for Americans recommend limiting saturated fat intake to less than 10% of daily calories. The same goes for added sugars (sugars added during processing). As for sodium, keep it below 2,300 milligrams (mg) per day — the average American consumes far too much, more than 3,400 mg per day.

Meal prep made simpler

Nutritious eating doesn’t have to be complicated. Meal preparing has many benefits: It can help save time and money and help with portion control for weight management. It also reduces the stress of daily decisions about what to eat. Breaking up these tasks can keep meal planning and preparation more manageable:

Gather meal ideas. Collect healthy recipes in whatever way works best for you: save them on your phone or computer, organize recipe links in a digital spreadsheet, or do it the old-fashioned way by buying cookbooks or printing recipes and saving them in a binder. Consider specific meals or foods for different days of the week, like Meatless Mondays, Taco Tuesdays, or Stir-Fry Fridays.

Start small. Create enough dinners for two to three days of the week, then gradually add more.

Assign a day. Set aside a specific day each week to plan the menu (whether weekly or for several days); make your grocery list; do the food shopping; and prepare your meals.

Cook in order. On meal prep day, focus first on foods that take the longest to cook. If you prefer not to pre-cook proteins, consider marinating poultry, fish, or even tofu on your prep day so you can pop them into the oven or stir-fry them later in the week.

Multitask. While foods are baking or bubbling on the stovetop, chop vegetables and fresh fruit, or wash and dry salad greens for later in the week.

Make extras. When possible, make extra portions of recipes for another day or two of meals, or freeze them for the following week.

Storage. Label all prepped items with a date so that you can track when to use them. Rotate stored items so that the oldest foods/meals are kept up front. Store highly perishable items like greens, herbs, and chopped fruits front and center at eye level, so you remember to use them. Freeze cooked meals in airtight containers.

Stock up. Gradually build a supply of the following kitchen staples. This ensures you always have the basics on hand for meal prep so you don’t have buy everything each time you want to whip up a meal or snack.

• For your fridge: fruits, vegetables, dark leafy greens, low-fat cheese, fresh salsa, plain yogurt, eggs, chicken, low-fat milk, pesto, light mayonnaise, hummus, and lemons.
• For your freezer: a variety of frozen vegetables (without sauce), poultry, fish, and berries.
• For your pantry: brown rice, quinoa, oatmeal, whole-grain cereal, whole-grain tortillas, whole-wheat pasta, whole-grain bread, nuts and seeds, nut or seed butters, onions, sweet potatoes, garlic, canned beans (low sodium), canned fish (sardines, tuna, salmon), low-sodium soup, canned tomatoes, low-sodium chicken and vegetable broth, tomato paste, olive oil, balsamic vinegar, mustard, herbs, and spices.