The Role of Nutrition in Our Health
The recently revised US Dietary Guidelines 2020-2025 provides guidance for healthy dietary patterns according to life stage, from birth through older adulthood, thus a framework across ages for a healthy dietary pattern intended to be customized to individual needs and preferences. A healthy eating pattern includes a variety of vegetables from all of the subgroups — dark green, red and orange, legumes (beans and peas), starchy, and other; fruits, especially whole fruits; grains, at least half of which are whole grains; fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages; a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products; and oils. In addition, a healthy eating pattern limits saturated fats and trans fats, added sugars, and sodium.
With data supporting a multitude of health benefits, there is a strong emphasis to shift the American diet toward consuming more fruits and vegetables especially given the overwhelming evidence that daily consumption continues to remain well below national recommendations.
A plant-based nutritional approach where interest and knowledge continues to grow, has been noted to reduce the risk of type 2 diabetes, heart disease, certain cancers, and obesity by improving plasma lipid levels, blood glucose, blood pressure, body weight, and cardiovascular health. The American Academy of Nutrition and Dietetics and the American Diabetes Association include well-planned, plant-based eating patterns (vegetarian and vegan) as a meal-planning option for people with diabetes. However, it is recommended for those with chronic diseases to partner with their health care provider and a registered dietitian when adopting a plant-based approach.
Notably, the terms “vegetarian,” “vegan,” and “plant based” are often used interchangeably and although these diets have similarities, there also are differences that make each one unique. The term “whole-food, plant-based” (WFPB) is based on the following principles:
~Whole foods: foods that are not heavily processed, including whole, unrefined, or minimally refined ingredients.
~Plant based: foods that come from plants and do not include animal ingredients such as dairy products, eggs, or honey.
With a WFPB approach, emphasis is placed on what can be eaten over what should be restricted. The intake of minimal processed whole foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds is encouraged. Meat, poultry, fish, shellfish, dairy, eggs, oil, refined sugars, and refined grains may be either excluded or limited based on the preference of the individual.
Ultimately, the nutritional approach for optimal health may differ based on individual needs, preferences, and health considerations and can be guided by sound recommendations backed by scientific evidence to help make healthier choices for long term vitality.
Sources:
King, Kristi M.; Pierce, Gwen; Folsom, Lisal; Cessna, Whitney; Jaggers, Jason. (2020). Championing Whole-Foods and Plant-Based Diets: The Role of the Health and Fitness Professional. ACSM's Health & Fitness Journal, 24(4), 50-54.
