“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”

— Ann Wigmor

Nutrition is the Key to a Long and Happy Life

Stanford Lifestyle Medicine’s nutrition team wants to help you live as long as you can, with the highest possible level of health during those years. 

Many aspects of our food system in the U.S. tend to prioritize convenience and shelf stability, often at the expense of nutritional value. Processed snack foods, sugary sodas, candies, and packaged treats are widely available in convenience stores across the country. In contrast, fresh produce, which is essential for a healthy diet, is often more perishable and less accessible in some areas. 

Poor nutrition is linked to almost all of the most common chronic diseases that afflict people in modern societies. Good nutrition has been shown to decrease the likelihood of developing diabetes, cancer, heart disease, dementia, depression, etc. Those who have a diagnosed gastrointestinal disease should consult a registered dietitian before making dramatic dietary changes; however, the great news is that adopting a high quality diet today can begin to undo the harmful effects of past choices.

Tips & Practices

Decrease your risk of chronic diseases

If you want to do everything you can do to decrease your risk of chronic diseases like cancer, heart disease, and diabetes, the American College of Lifestyle Medicine recommends a whole-food, plant-predominant diet for virtually all humans (although those with multiple nut or soy allergies will probably need to add in some animal products). Experts in nutrition science are united, regardless of the latest trends on social media: there is a healthy way to eat. It is not flashy, but as Michael Pollan said almost 20 years ago in his book In Defense of Food, “Eat food, not too much, mostly plants.” In other words, the key to good nutrition is plenty of vegetables (including beans, peas, and lentils), fruits, seeds, nuts, and whole grains. 

Focusing on foods that are high in fiber

We often hear people concerned about their protein intake, but fiber is the macronutrient in which Americans are deficient. Therefore, simply focusing on foods that are high in fiber can go a long way toward preventing the chronic diseases that afflict so many Americans. Foods that are high in fiber include. In contrast, foods that lack fiber include alcohol, sugar, and meat. Juices and white flour are foods that are derived from healthy sources (whole fruits and grains) but have had their fiber removed from them.

One of the reasons fiber is critically important is that it is the food source for your gut microbiome. Stanford Lifestyle Medicine researchers are uncovering exciting new information about health-supporting gut microbes. The best way most of us can support our own gut microbiomes is by eating more high fiber-rich, whole foods. Approximately 95% of Americans consume a diet that is fiber deficient. The natural diet of our ancestors probably included about 100 grams of fiber daily, whereas Americans average closer to 15 grams daily. Try the following: 

  • Add (more) beans to your diet. If you feel like beans bother your intestines, then start with just one serving a day and increase the quantity slowly every day to give your microbiome a chance to adjust. This gives the healthy bacteria in your gut a chance to proliferate, and they will begin to digest the beans for you in time.
  • Try adding fermented foods like miso, tempeh, sauerkraut, kimchi, non-dairy or dairy yogurt or kefir, and kombucha to your diet. Health-supporting microbiota love to consume fermented foods.
  • Eat whole fruits instead of drinking juice, and choose 100% whole grains instead of white flour.

Your grandmother was right: We should eat our vegetables.

We should also eat our fruits, nuts, seeds, and whole grains. Generally speaking, we should only eat things that your great-grandparents would have recognized as food. Some people refer to this as “shopping around the edge of the supermarket.” Choose mostly fresh (and frozen) produce and freshly prepared foods. The exception to this is the bean aisle: do select some canned or dried beans to slowly start adding them to all of your meals. Your great-grandmother probably didn’t take any supplements. She relied on real food to meet her body’s needs, and you should too.

How do Stanford Lifestyle Medicine team members make healthy eating a priority?

“On most days, I try to eat at least one raw leafy vegetable, one cooked green vegetable, one serving of legumes, one fermented food, one fruit, and one plant source of omega-3 fatty acids before I let myself eat purely for enjoyment. Using these categories as guidance helps me continue to make good choices day after day and to eat a diverse and nutrient-dense diet.“

—Stanford Research Scientist Jessica Hope, RN, MSN, WHNP

“Make it consistent, not complicated. I pre-layer a smoothie the night before to add some ice and blend first thing in the morning. If we’re talking about breakfast or post-early morning sessions, I’m a smoothie girl: a mix of frozen cauliflower, zucchini, spinach, mango, unsweetened and unflavored protein powder, unsweetened prebiotic yogurt, a dash of vanilla; and sometimes a shot of espresso to jazz it up. Seriously, the cauliflower and zucchini, frozen and blended, have the consistency of frozen banana — but it’s not too sweet.”

— Nutrition Scientist Stacy Sims, PhD, MSc, SIMS

Further Reading