What Is The Perfect Diet?

Hello Everyone!

I want to share with all my followers something that I have been asked thousand of times during my career. So, what is the perfect diet?

I would say that the recommendations for the ideal diet are starting with plant foods such as vegetables, fruits and whole grains to cut with inflammation. (Inflammation has been link with pain and many non-communicable diseases.) Main causes are from unhealthy diets, physical inactivity, exposure to tobacco smoke or the harmful use of alcohol.

The first thing that I address from my new clients is weather the client has acute or chronic inflammation due to his/her diet. It is important because Chronic inflammation is linked to increased risk of chronic diseases, including type 2 diabetes, cardiovascular disease, cancer, metabolic syndrome, dementia and even depression. Unfortunately, the “Western” diet contains high intakes of refined grains, red and processed meats, sugar-sweetened beverages, desserts, high-fat dairy, hydrogenated fats with several food preservatives; all of these are associated with chronic inflammation [1].

My recommendation would be to eat foods high on phytochemicals that are anti-inflammatory. Foods that I would suggest to add into the diet would be whole foods such as the vegetarian diet or the Mediterranean diet. Both are well know to have anti-inflammatory effects due to the eating patterns associated with those two diets such as whole grains, fruits, vegetables, beans, nuts, low-fat dairy products, fish and moderate use of extra virgin olive oil [1].

High vegetables and fruit intake such as onions, beets, tomatoes, cruciferous- such as broccoli, cabbage, and cauliflower, yellow squash red peppers, spinach and foods that contain folate or folic acid found in dark lefty greens and beans, beta-carotene found in yellow, orange and red produce [1]. Vitamin C found in citrus and berries, magnesium found leafy greens and nuts, and polyphenols found in fruits and vegetables. Omega-3 fatty acids EPA and DHA from fish and ALA found in walnuts, chia and flax seeds.

For spices the recommendation is to use cinnamon, turmeric, garlic and ginger root, especially for patients with type 2 Diabetes [1].
Start with a diet rich on vegetables and fruits Whole foods, incorporating fish 2-3 times a week. Eliminate all refine grain and introduce all whole grains such as brown rice and quinoa in to the diet. Cut on foods with added alternative sugars and add a prebiotic daily from fermented dairy foods including yogurt, kefir, aged cheeses which contain live cultures or non-dairy foods which contain beneficial cultures such as kimchi, sauerkraut, miso, tempeh and soy beverages [2].

1. Giancoli A. Anti-Inflammatory Eating for Health. Environmental Nutrition [serial online]. April 2017;40(4):4. Available from: Alt HealthWatch, Ipswich, MA. Accessed July 27, 2017.

2. Eating-right. Academy of Nutrition and Dietetics. Prebiotics and Probiotics: The Dynamic Duo. Website. http://www.eatright.org/Public/content.aspx?id=6442477443. Accessed July 27, 2017.


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