Eating more fiber can improve life expectancy for those with diabetes, researchers say. Type 2 diabetes has reached epidemic proportions worldwide, is associated with serious medical complications, and increases the risk of dying from COVID-19.

Eating Red Meat and Processed Meat Hikes Heart Disease and Death Risk, Study Finds

Feb. 3, 2020 — A large study links red and processed meat with higher risk of heart disease and death. Eating two servings of red meat, processed meat or poultry -- ... read more

Mediterranean Diet for One Year Promotes Gut Bacteria Linked to 'Healthy Aging'

Feb. 17, 2020 — Eating a Mediterranean diet for a year boosts the types of gut bacteria linked to 'healthy' aging, while reducing those associated with harmful ... read more

Too Much Salt Weakens the Immune System

Mar. 25, 2020 — A high-salt diet is not only bad for one's blood pressure, but also for the immune system. Mice fed a high-salt diet were found to suffer from much more severe bacterial infections. Human ... read more

Weight loss and health improvements with Mediterranean, fasting ...

https://www.sciencedaily.com/releases/2020/01/200123170721.htm

Jan 23, 2020 ... "Like the Mediterranean diet, intermittent fasting and paleo diets can also be valid healthy eating approaches -- the best diet is the one that ...

Most diets lead to weight loss and lower blood pressure, but effects ...

https://www.sciencedaily.com/releases/2020/04/200401184008.htm

Apr 1, 2020 ... Reasonably good evidence suggests that most diets result in similar modest weight loss and improvements in cardiovascular risk factors over a ...

Vegan diet best for weight loss even with carbohydrate consumption ...

https://www.sciencedaily.com/releases/2014/11/141106101732.htm

Nov 6, 2014 ... People shed more weight on an entirely plant based diet, even if carbohydrates are also included, a study has concluded. Other benefits of ...

Diet plus exercise is more effective for weight loss than either ...

https://www.sciencedaily.com/releases/2011/04/110414141449.htm

Apr 15, 2011 ... When it comes to losing weight and body fat, diet and exercise are most ... for your buck by combining a healthy weight-loss diet -- which in this ...

How Caloric Restriction Prevents Negative Effects of Aging in Cells

Feb. 27, 2020 — A new study provides the most detailed report to date of the cellular effects of a calorie-restricted diet in rats. While the benefits of caloric restriction have long been known, the new results ... read more

Learn what a healthy plate looks like by going to this link. Harvard Healthy

Please watch the above video and download our Best Diets / How to Make a Healthy Plate PDF

What about Supplements?

(see link)

A Healthy Diet is key to good health and physical performance. Please see the Harvard Healthy Plate (see link) to learn how to make a proper plate. Learn more about best diets below. I highly recommend the Mediterannean and Dash Diets for most people. Always consult with your doctor or health care provider before making any drastic changes to your diet. Make an appointment with us for a Nutrition Mentoring or Health Coaching session. Link for an appointment

New Dietary Guidelines for Americans-What is new!

'Ultraprocessed' is the new way of talking about foods that should not be consumed regularly or in large amounts — tons of evidence has come in within the last five years. It is the main food sources of sugar, saturated fat and salt, which need to be limited. ‘Ultraprocessed’ was not included because the independence of the 2020 Dietary Guidelines Advisory Committee was removed by the federal government. There is still a lot of good in it and it should be followed but try to limit ‘Ultraprocessed’ foods.

What are ‘Ultraprocessed’ foods.

• The committee report suggested reducing current guidance from two drinks for men and one drink a day for women to one drink a day for both women and men.

• The committee had also recommended that no amount of added sugar is OK for a baby's development.

• "For about the first 6 months of life, exclusively feed infants human milk. Continue to feed infants human milk through at least the first year of life, and longer if desired," the new guidelines stated, adding that if human milk is unavailable parents and guardians should feed infants "iron-fortified" formula during the first year of life.

• The guidance states that a "healthy dietary pattern" consists of nutrient-dense forms of foods and beverages across all food groups, in recommended amounts, and within calorie limits. These foods consist of protein, oils, dairy, vegetables, grains and fruits.

• This pattern includes dark green, red and orange vegetables, beans, peas, lentils and other starches, whole fruits and whole grains, as well as vegetable oils, lean meats, poultry, eggs, nuts, fat-free or low-fat milk, yogurt and cheese.

• And lastly, the final guideline is to "limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages, at every life stage." see more here

• The American Institute for Cancer Research also suggested that the recommendations don't fully represent research about the health benefits of reducing the intake of processed meats and added sugars beyond the 10% of calories recommended by the new guidelines.

• The guidelines don't touch on the topic of red meat -- a major supplier of saturated fat in the American diet and a huge player in the argument over food sustainability and environmental impact. Instead, the guidelines suggest replacing processed or high-fat meats, like hot dogs, sausages and bacon, with seafood or beans, peas and lentils to meet protein recommendations. They also suggest that the majority of meat and poultry a person consumes should be fresh, frozen or canned, and in lean forms, like chicken breast or ground turkey, rather than processed meats like ham or other deli meat.

I would suggest reading the Physicians Committee Dietary Guidelines