I recently came across this lovely article by Aaron E. Carroll (“The New Health Care”) published in the New York Times on “Simple Rules for Healthy Eating.” The article attracted my attention, since here was a man firmly grounded in science and a noted nutritionist who practices a common sense approach to dining. In fact, he shuns the hyperbole of “science-based” diets and foods and concentrates instead on rather simple guidelines that seem far more practical to follow.
In fact, in many ways, the healthy eating guidelines certainly parallel the Mediterranean diet, which Gourmet Living believes provides a balanced approach to nutrition. Indeed, most of the recommended guidelines are the “rules” we generally practice ourselves, with perhaps a bit of over-indulgence over the holidays. If you are planning one those often discarded New Year’s resolutions, consider adopting Mr. Carroll’s “Simple Rules for Healthy Eating,” and you will likely be a healthier and happier person in 2016.
Found below is a summary of Mr. Carroll’s “Simple Rules for Healthy Eating:”
1. Get as much of your nutrition as possible from a variety of completely unprocessed foods. These include fruits and vegetables. But they also include meat, fish, poultry and eggs that haven’t been processed. In other words, when buying food at the market, focus on things that have not been been cooked, prepared or altered in any way. Brown rice over white rice. Whole grains over refined grains. You’re far better off eating two apples than drinking the same 27 grams of sugar in an eight-ounce glass of apple juice.
1b. Eat lightly processed foods less often. You’re not going to make everything yourself. Pasta, for instance, is going to be bought already prepared. You’re not going to grind your own flour or extract your own oil. These are meant to be eaten along with unprocessed foods, but try to eat less of them.
1c. Eat heavily processed foods even less often. There’s little high-quality evidence that even the most processed foods are dangerous. But keep your consumption of them to a minimum, because they can make it too easy to stuff in calories. Such foods include bread, chips, cookies and cereals. In epidemiologic studies, heavily processed meats are often associated with worse health outcomes, but that evidence should be taken with a grain of salt (not literally), as I’ve written about before.
2. Eat as much home-cooked food as possible, which should be prepared according to Rule 1. Eating at home allows you to avoid processed ingredients more easily. It allows you full control over what you eat, and allows you to choose the flavors you prefer. You’re much less likely to stuff yourself silly if you eat home-cooked food. I’m not saying this is easy. Behavioral change takes repetition and practice. It also, unfortunately, takes time.
3. Use salt and fats, including butter and oil, as needed in food preparation. Things like salt and fat aren’t the enemy. They are often necessary in the preparation of tasty, satisfying food. The key here is moderation. Use what you need. Seasoning is often what makes vegetables taste good. Don’t be afraid of them, but don’t go crazy with them either.
4. When you do eat out, try to eat at restaurants that follow the same rules. Ideally, you should eat at restaurants that are creating all of their items from completely unprocessed foods. Lots and lots of restaurants do. Follow Rule 1 even while out to dinner. Some processing is going to be fine, but try to keep it to a minimum.
5. Drink mostly water, but some alcohol, coffee and other beverages are fine. As I’ve pointed out before, you can find a study to show that everything either prevents or causes cancer — alcohol and coffee included. But my take is that the preponderance of evidence supports the inclusion of a moderate consumption of most beverages.
6. Treat all beverages with calories in them as you would alcohol. This includes every drink with calories, including milk. They’re fine in moderation, but keep them to a minimum. You can have them because you like them, but you shouldn’t consume them as if you need them.
7. Eat with other people, especially people you care about, as often as possible. This has benefits even outside those of nutrition. It will make you more likely to cook. It will most likely make you eat more slowly. It will also make you happy.
Frankly, I had to smile when I saw Mr. Carrol’s final recommendation: “Eat with other people, especially people you care about, as often as possible.” What a wonderful recipe for living and, sadly, one that seems to be fast disappearing in today’s modern society. Spending those few precious minutes a day around a table, surrounded by friends and family, is one of the great experiences in living.