Food is Medicine: A Guide to Good Health and Nutrition
At McFarland Clinic, we feel proper nutrition is a vital part of your health care prescription. This includes weight loss, if necessary, and eating a balanced diet. Some general principles to consider are as follows:
What to Eat
- Think of food as medication. It is the single most important thing you can control when it comes to your health. For most patients eating properly is more important than any medication your doctor will prescribe.
- Eat whole foods as nature made them without artificial additives and preservatives.
- Eat vegetables and fresh fruits, whole grains (wheat, oatmeal, farro, quinoa), and legumes (beans, chickpeas, lentils). Vegetables are a great source of protein and good carbohydrates, they have little if any fat. They are also a good source of dietary fiber and you need 35 grams of fiber daily. In addition, fiber has been reported to reduce the risk of colon cancer, obesity, cardiovascular disease, and diabetes. It is important to note that meat, dairy products, and eggs have no fiber. Both fruits and vegetables contain many phytochemicals (micronutrients that can reduce the risk of cancer). Eat whole fruit rather than drinking fruit juice or fruit canned in syrup.
- Vegetables and fruit are much less calorie-dense than meat and dairy products.
- Carbohydrates typically make up a large percentage of our daily caloric intake and are not bad in and of themselves. Eat carbohydrates found in fresh and cooked vegetables, nuts, legumes, raw fruits, and whole-grains.
- Fiber is a critical nutrient that is severely deficient in most American diets -- 97% do not meet the recommended goal of 31.5 gms per day. Fiber improves stool bulk and promotes regular bowel movements. In addition, fiber has been reported to reduce the risk of colon cancer, obesity, cardiovascular disease, and diabetes. It is important to note that meat, dairy products, and eggs have no fiber. Good sources of fiber include:
- Green leafy vegetables
- Whole grains
- Legumes
- Certain fruits
Resource for Sources of Fiber
What to Limit
- Limit meat intake especially processed meats like salami, hot dogs, ham, beef jerky, and canned meat. The World Health Organization has categorized processed meats as Group 1 carcinogen (same category as tobacco smoking). Overall, meat should represent a relatively small proportion of your daily caloric intake.
- Limit refined carbohydrates found in candy, bagels, desserts, sugary cereals, non-whole grain pasta, and breads. Limit processed foods including fast foods, microwave meals, pizza, potato chips, and bacon. Sugar and processed foods have an adverse effect on your immune system, which can make you more susceptible to disease and infection. These foods increase inflammation throughout the body. In contrast, whole food plant-based foods are anti-inflammatory and increase good gut bacteria boosting your immune system.
- Limit salt intake. The American Heart Association recommends that salt intake be limited to 1,500 - 2,300 mg of salt per day. High blood pressure and other cardiovascular diseases are associated with excessive salt intake.
Make a Plan
- Many different eating patterns can be successful. You may need to try several of these to find something that works for you. Choose a plan to be a lifelong change rather than a crash diet for several months but not sustainable. Be mindful of the food you are eating. Eat to care for and fuel your body. Consider some of the these options and specific recipes:
- Mediterranean diet (Heart-healthy)
- DASH diet (Heart-healthy)
- HealthLine.com
- Plant-based Whole Food diet (Weight loss and Heart-healthy)
- Discuss what diet or nutrition plan is best suited for you with your healthcare provider. Certain medical conditions and medications limit your options and need to be reviewed with your provider. If you are taking diabetic pills or insulin or blood pressure medication, these may need to be reduced with changes in your diet and changes in your weight. Please discuss with your provider how your medications should be adjusted.
Be Active
- Exercise is a crucial part of maintaining good health. It is important even if weight loss is not necessary. Exercise can help control blood pressure, reduce the risk of diabetes, and improve cardiovascular fitness. At a minimum, you should do something that makes you “huff and puff” for 30 minutes 3 times per week. Daily exercise is best.
Track Your Success
- Maintain or lose weight by knowing what your body needs. Most of us eat more than we think we do. It might be surprising, but most adult women only require 1500-1800 calories per day to maintain weight. Men would be closer to 2000. This depends on activity level.
- Keep track of calories. Most people don’t like to count calories. If you are mainly eating a plant-based whole food diet, then you do not need to keep track of calories. However, most people will find it useful to do some type of record keeping in regards to calories.
- There are several good applications for computers and mobile devices to help you set goals and keep track of calories and will give you information when shopping. These include:
Remember this quote from author, journalist, and food activist Michael Pollan:
“Eat food. Not too much. Mostly Plants.”
Additional Resources
Webinar: Food is Medicine - Nutrition for the New Year
Discover how food can transform your health in this webinar from Dr. Michael Bird (Family Medicine) and McFarland Clinic. Learn expert tips on nutrition, weight management, and practical dietary strategies for a healthier lifestyle.
Scott's Extraordinary Story
When Scott found out he had Type 2 Diabetes, he knew he had to change what he ate. With the help of his physician, Dr. Bird, Scott lost weight and reduced his medication.
Plant-Based Whole Food Eating
Dr. Bird and Dr. Jacob Alexander (Nephrology) present on plant-based whole food eating. This page linked below includes a bonus recipe for Legume Masala Soup!
