Nutrition: Food as Medicine
Nutrition is a highly valued and essential component of lifestyle medicine, forming a critical foundation for health and well-being. Yet, with so many different fad diets, and evolving dietary recommendations (see
food myths below), it can be hard to be confident in our food choices. We encourage our patients to educate themselves on the latest, evidence-based dietary recommendations so they can make the most informed
food choices.
food myths below), it can be hard to be confident in our food choices. We encourage our patients to educate themselves on the latest, evidence-based dietary recommendations so they can make the most informed
food choices.
In general, an eating plan based predominately on minimally processed vegetables, fruits, whole grains, legumes, nuts, and seeds is recommended to address lifestyle-related chronic disease. The following paragraphs will expand on this recommendation, highlighting specific changes that can be made to one’s diet.
When it comes to carbohydrates, high quality carbohydrates (carbs rich in fiber, vitamins, and minerals) are recommended and should replace refined grains, for example fruits, vegetables, beans, legumes, and whole grains. Research shows that a diet rich in whole grains improves digestive motility, decreases inflammation, helps stabilize blood glucose, lowers cholesterol, increases satiety, and decreases the risk of diabetes and colon cancer. Whole grains are the most protective against diabetes as fiber improves postprandial glucose response; each serving of whole gains per day decreases the risk of diabetes by 13%. Additionally, it is recommended to limit added sugar to less than 10% of total daily calories. Research shows that just one serving of added sugar (beverage) per day increases the risk of diabetes by 21%.
In terms of fats, polyunsaturated fats (found in fish, walnuts, chia, algae, and flaxseed), and monounsaturated fats (found in avocado, almonds, cashews, pecans, olives, and peanut butter) are recommended over saturated and trans fats. Polyunsaturated fats (rich in Omega 6 and Omega 3) have been shown to decrease inflammation, and improve cardiovascular health, and monounsaturated fats have been shown to decrease cholesterol. It is also recommended to limit saturated fats, a known contributor to cardiovascular disease, (found in burgers, sandwiches, sweets, protein foods, dairy, and condiments) to no more than 5-6% of one’s total daily calories. According to lifestyle medicine-based research, there is no safe level of trans fats (found in vegetable shortening, margarines, fried fast foods, baked goods, microwave popcorn, cheese, butter, lamb, beef, and pork) in one’s diet. Replacing animal-based foods (saturated fats) with plant-based foods (unsaturated fats) decreases the risk of certain cancers, lowers risk of heart disease and diabetes, reduces excess adipose storage, reduces inflammation, and increases insulin sensitivity. Indeed, replacing just 5% of calories in one’s diet from animal to plant protein decreases the risk of diabetes by 23%.
Like fats, plant-based proteins are recommended over animal proteins. Research shows that replacing animal protein with plant protein reduces blood vessel inflammation, oxidative stress, saturated fat intake, cancer, and heart disease risk. Contrary to popular belief, plant-based foods contain all the essential amino acids, and so long as one’s amino acid stores are being replenished by eating a variety of plant-based foods over time, there is no concern about incomplete proteins. Although protein needs can be met using a plant-based diet, there is one amino acid, Lysine, which is minimal in plant-based foods, and as such Lysine rich foods should be eaten regularly. It is recommended to consume 3-4 servings of foods high in Lysine per day (found in soy foods, legumes, nuts, seeds, and quinoa). If consuming animal protein, it is important to limit red meat, especially ultra-processed meats, which contain harmful carcinogens. Research suggests that consuming just one serving of processed red meat per day (equivalent to 2 slices of ham) increases the risk of coronary heart disease by 18%. Similarly, research shows that consuming just one serving of processed meat per day increases the risk of diabetes by 37%.
When it comes to carbohydrates, high quality carbohydrates (carbs rich in fiber, vitamins, and minerals) are recommended and should replace refined grains, for example fruits, vegetables, beans, legumes, and whole grains. Research shows that a diet rich in whole grains improves digestive motility, decreases inflammation, helps stabilize blood glucose, lowers cholesterol, increases satiety, and decreases the risk of diabetes and colon cancer. Whole grains are the most protective against diabetes as fiber improves postprandial glucose response; each serving of whole gains per day decreases the risk of diabetes by 13%. Additionally, it is recommended to limit added sugar to less than 10% of total daily calories. Research shows that just one serving of added sugar (beverage) per day increases the risk of diabetes by 21%.
In terms of fats, polyunsaturated fats (found in fish, walnuts, chia, algae, and flaxseed), and monounsaturated fats (found in avocado, almonds, cashews, pecans, olives, and peanut butter) are recommended over saturated and trans fats. Polyunsaturated fats (rich in Omega 6 and Omega 3) have been shown to decrease inflammation, and improve cardiovascular health, and monounsaturated fats have been shown to decrease cholesterol. It is also recommended to limit saturated fats, a known contributor to cardiovascular disease, (found in burgers, sandwiches, sweets, protein foods, dairy, and condiments) to no more than 5-6% of one’s total daily calories. According to lifestyle medicine-based research, there is no safe level of trans fats (found in vegetable shortening, margarines, fried fast foods, baked goods, microwave popcorn, cheese, butter, lamb, beef, and pork) in one’s diet. Replacing animal-based foods (saturated fats) with plant-based foods (unsaturated fats) decreases the risk of certain cancers, lowers risk of heart disease and diabetes, reduces excess adipose storage, reduces inflammation, and increases insulin sensitivity. Indeed, replacing just 5% of calories in one’s diet from animal to plant protein decreases the risk of diabetes by 23%.
Like fats, plant-based proteins are recommended over animal proteins. Research shows that replacing animal protein with plant protein reduces blood vessel inflammation, oxidative stress, saturated fat intake, cancer, and heart disease risk. Contrary to popular belief, plant-based foods contain all the essential amino acids, and so long as one’s amino acid stores are being replenished by eating a variety of plant-based foods over time, there is no concern about incomplete proteins. Although protein needs can be met using a plant-based diet, there is one amino acid, Lysine, which is minimal in plant-based foods, and as such Lysine rich foods should be eaten regularly. It is recommended to consume 3-4 servings of foods high in Lysine per day (found in soy foods, legumes, nuts, seeds, and quinoa). If consuming animal protein, it is important to limit red meat, especially ultra-processed meats, which contain harmful carcinogens. Research suggests that consuming just one serving of processed red meat per day (equivalent to 2 slices of ham) increases the risk of coronary heart disease by 18%. Similarly, research shows that consuming just one serving of processed meat per day increases the risk of diabetes by 37%.
In terms of micronutrients, a plant-based diet adequately provides all essential vitamins and minerals, aside from Vitamin B12, which can be supplemented with nutritional yeast or cyanocobalamin, and Vitamin D, which can only be obtained through adequate sun exposure (recommended 10-15 minutes daily). Plants also include an abundance of phytonutrients, which are naturally occurring compounds that act as antioxidants and neutralize free radicals to prevent cell damage and decrease inflammation. It is recommended to “eat the rainbow” to ensure a variety of phytonutrients are consumed. The top antioxidant rich foods include acai berries, goji berries, artichoke, cinnamon, pear, pecans, black plum, pomegranate, apple, blueberries, cranberries, and cocoa powder.
These nutrition recommendations are supported by research into “Blue Zones”, populations where people live the longest with the lowest rate of chronic disease. These were found to have common elements in lifestyle, such as consuming a diet that is 95% plant based. Another interesting commonality is that these populations ate at least half-cup of beans daily.
Click “Getting Started” for tips, recipes, and food guides based in lifestyle medicine.
These nutrition recommendations are supported by research into “Blue Zones”, populations where people live the longest with the lowest rate of chronic disease. These were found to have common elements in lifestyle, such as consuming a diet that is 95% plant based. Another interesting commonality is that these populations ate at least half-cup of beans daily.
Click “Getting Started” for tips, recipes, and food guides based in lifestyle medicine.
Collings, Kate. “Introduction to Lifestyle Medicine.” American College of Lifestyle Medicine. 2 June 2025. Lecture.
Anderson, Kayli. “Nutrition for Prevention and Longevity.” American College of Lifestyle Medicine. 2 June 2025. Lecture.
Anderson, Kayli. “Popular Diets.” American College of Lifestyle Medicine. 2 June 2025. Lecture.
McMacken, Michelle. “Nutrition for Treatment and Risk Reduction.” American College of Lifestyle Medicine. 2 June 2025. Lecture.
Anderson, Kayli. “Nutrition for Prevention and Longevity.” American College of Lifestyle Medicine. 2 June 2025. Lecture.
Anderson, Kayli. “Popular Diets.” American College of Lifestyle Medicine. 2 June 2025. Lecture.
McMacken, Michelle. “Nutrition for Treatment and Risk Reduction.” American College of Lifestyle Medicine. 2 June 2025. Lecture.
