Sound Nutrition

Sound Nutrition: Summary

Supplements

Food sources are generally better, but a supplement is a good backstop. Evidence suggests people taking supplements have lower BMI and other health benefits.

  • Daily Essentials: Multi-Vitamin & Minerals (as low as $0.10/day). Most important: B-12, B-6, Thiamin.

  • Specific Needs:

    • Iron: Lack of iron may be a problem for pre-menopausal women/vegans (Red meat iron is more bioavailable). Iron absorption is enhanced by vitamin C.

  Fiber: Best from food sources; take with food if supplementing.

  • Personal Regimen (Steve G. Parsons): Glucosamine & Chondroitin (bone health); Turmeric & Ginger (anti-inflammatory); saw palmetto, chewable multivitamin; protein powder and creatine.

  • Budget Option: Centrum Silver ($0.09/day).

Fats (Lipids)

For more detail see (Fats — Steve Parsons)

“Fat” refers to food macros and body storage; "Lipids" is the technical, complex term.

Bad Fats:

  • *Trans Fats

  • Saturated Fats > 10% of diet (especially if cardiac issues exist)

  • Palm & Coconut Oils (high in saturated fats)

    Good Fats:

  • Omega-3: Oily fish, Seeds (Chia, Flax, Walnut).

  • Omega-9: Avocados (when used to displace saturated fats).

  • Omega-6: Walnuts, eggs, plant/seed oils (when used to displace saturated fats).

  • Oil Guide:

    • Canola: Highest in Omega-3 among 8 common seed oils (least expensive).

    • Avocado: High smoke point; good for cooking.

    • Olive Oil: If you use cold-filtered; do NOT cook with it (low smoke point).

Fat Targets

  • LDL (Bad): Moves cholesterol from liver to cells. Target: Under 100.

  • HDL (Good): Moves excess cholesterol back to liver. Target: Over 60.

  • Triglycerides: Target under 150.

  • Total Dietary Fat Intake: Target 20% - 35% of total calories. 

  • Saturated Fat: Target less than 10% of your total calories (American Heart Association suggests less than 6%).

Fiber

  • Most Americans Don’t Eat the Minimum: One study indicates that 96% of American men and 92% of American women do not eat even the minimum recommended amount of fiber.

  • See my page: “Highly Refined Foods and Fiber” (Highly Refined Carbs & FIber — Steve Parsons)

Protein & Meat

(See Proteins — Steve Parsons)

  • New Guidelines: The new dietary guidelines increased the suggested minimum protein to 1.2g/kilogram of body weight (to determine your body weight in kilos divide your weight in pounds by 2.2.) This is best thought of as a metric corresponding to your “optimal” body fat weight.  For example, if my optimal weight is 160lb (72.73 kilos); minimum protein is 87.27 grams per day.  To reach this value it will be important to eat a substantial amount of plant protein and lean flesh. 

  • Red Meat: Associated with increased LDL, dementia, inflammation, cardiovascular disease, cancer, and eye problems.

  • Processed Meats: The strongest evidence against meats is for processed meats (especially smoked meats).

  • Better Alternatives: Lean red meat in small portions, fish, skinless chicken/turkey, tofu, or legumes (beans, lentils, peas).

Antioxidants & Anti-inflammatories

These fight free radicals and reduce chronic inflammation (linked to arthritis, heart disease, stroke, and diabetes).

  • Key Vitamins: E, C, Carotenoids (beta-carotene, lycopene).

  • Top Sources: Blueberries, blackberries, raspberries, strawberries, cranberries, sweet potatoes, carrots, peppers, kale, spinach, broccoli, walnuts, pecans, sunflower seeds, pomegranate, red wine, dark chocolate.

  • The "Power" List: Coffee (50% of source in U.S.), Green Tea, Turmeric, Ginger, Garlic, Raw Oats, Chia Seeds.

  • What to Avoid: Sugar, trans-fats, highly processed foods, excessive alcohol.

Hydration & Beverages

Why Water is Important:

  • Make body fluids, such as tears, saliva, sweat and urine.

  • Help the brain and body work, including thinking, movement, mood and energy.

  • Remove waste from the body through urine and bowel movements.

  • Manage body temperature through sweating.

  • Fuel the body and support digestion and nutrient absorption.

  • Maintain fluid balance in and around cells and tissue.

  • Help keep healthy urine levels, which may lower the risk of kidney stones and urinary tract infections.

  • Do not Drink Your Calories

  • Water: Best choice. Drink plenty to feel full and eat less.

  • Coffee/Tea: Does NOT dehydrate you. Great antioxidant sources.

  • Artificial Sweeteners: There are health issues associated with artificial sweeteners (more than I have space to consider). However, Mayo Clinic states they are safe for diabetics; sugar is more dangerous.

  • Alcohol: Provides little benefit unless there is a family history of heart disease. No benefit if under the age of 40. Avoid alcohol if at risk for dementia. Any benefits from alcohol can be achieved through other means.

Specialized Topics

  • Artificial Sweeteners: There are health issues associated with artificial sweeteners (more than I have space to consider). You may wish to limit your intake of artificial sweeteners and change the sweetener you use periodically (every year or two). However, Mayo Clinic states they are safe for diabetics; sugar is more dangerous.

  • Intermittent Fasting (IF): May cause semi-ketosis. Some people will find IF difficult. To attempt IF, try to stretch your fasting period (even if only by a half hour each day). When you break your fast be careful of your food choices (people tend to “reward” themselves for their fast with poor nutritional choices”. Break your fast with foods that include fiber and protein.

  • Lectins: Non-nutritious proteins in legumes that can interfere with mineral absorption.

    • Fix: They are water-soluble and heat-sensitive. Soaking and high-heat cooking virtually eliminate them.

  • Dementia Prevention: Treat hypertension, hearing, and vision; avoid head injury; stop smoking; minimize alcohol consumption; stay social and mentally active.

2022 Journal of American Medical Association (JAMA) Meta Study

Based on 2,000+ studies evaluating the effects of food choices on diabetes, stroke, and cardiovascular disease

Foods with Beneficial Effects - 

  • Fruits, Nuts & Seeds

  • Whole Grains, Fiber

  • Fish & Seafood

  • Yogurt (Diabetes benefit)

  • Dark Chocolate, Tea, Milk

Foods with Detrimental Effects - 

  • Potatoes (Diabetes risk)

  • Trans Fats

  • Sugar-Sweetened Beverages

  • High Glycemic Index/Load

  • Red & Processed Meats

  • High Animal Protein

Sources: