You are what you eat. This common adage is meant to propel us to healthier food choices – but does it? The association between food and appearance is socially and culturally etched into our ethos. What if this were not the case? Having a healthy relationship with food, driven by the idea that food can prevent illness and enhance longevity, is essential for our survival. Food is medicine.
Focusing on filling your plate with whole foods may be more effective than following the latest diet trend. Diets focus on what you can’t eat; in contrast, this approach emphasizes the diversity of foods one might choose to put on your plate. Consuming food in its natural state, enjoying a whole orange instead of orange juice, for example, is the best way to maximize the nutritional value of food. The vitamins and antioxidants in a piece of fruit can’t be replaced by supplements; it is always healthier to eat a rainbow of colors from whole foods instead of a collection of pills.
Whole grains undergo less processing than refined grains. Removing the hull from grain or the shell from rice eliminates fiber and nutrients present in grains in their natural state. Consider swapping white rice for brown, and white bread for wheat. Experiment with different types of whole grains such as quinoa, oats and spelt to add variety to your meals. Be aware that all breads are not created equal; look for breads that contain more whole grains and fewer additives such as sugar and other preservatives. A quick trick to reading nutrition labels is to eliminate foods that list sugar as the first, second or third ingredient – the greater the quantity of the ingredient, the higher its position in the list.
Much attention is being paid to the prevalence of ultra-processed foods in the American diet. Ultra-processed foods make up 70% of the average American adult diet, and 60% of the calories consumed by teens. They tend to be high in sugar, salt and saturated fat. Conveniently shelf-
Studies have demonstrated a connection between ultra-processed foods and chronic illness, including diabetes, heart disease and obesity. Check nutrition labels for ingredients that are not regularly found in your home kitchen (think high fructose corn syrup, hydrogenated oils and emulsifiers). This includes breakfast cereals, lunch meats and flavored yogurts. Reducing intake of processed foods is a step towards healthier living, as some additives have been linked to negative health impacts, such as cancer, diabetes and heart disease.
For a fun, interactive tour of UPF at your grocery store, check out this game from the New York Times.
Whole foods can be cost-effective. Legumes such as dried lentils and beans are available in bulk, easy to store and packed with protein. Use vegetables in their entirety, saving vegetable peels and carrot tops to make broth. Purchase fruit and vegetables when they are in season, and wash and freeze what you cannot use. Frozen vegetables are a great option when fresh.
Melissa Lee, MD, is the director of Lifestyle Medicine at NYC Health + Hospitals/Kings County.
