Longevity Starts on Your Plate: Dietary Strategies to Make You Glow

Grace E. Webb, RD, MS, and James H. O’Keefe, MD 

In today’s fast-paced world, nutrition has become more important than ever. The food we eat fuels our day-to-day activities but also supports our health and well-being. It can be overwhelming to understand the basics of a healthy lifestyle with the constant stream of trends, fad diets, and conflicting advice we hear every day. People are looking for easy-to-follow, clear, and science-backed nutrition tips that will help them meet their health goals. We hear from patients all the time that even just one small change sets off a cascade of positive effects in their diet. The following tips are geared to help you make sustainable changes and enjoy the food you eat.

Benefits of Breakfast 

Have you ever heard that breakfast is the most important meal of the day? Well, it’s true. Breakfast is a combination of the words break and fast, which refers to the idea that there is a period of fasting that needs to be broken with the first meal of the day. During the night, the body needs sleep to rest, recover, and heal, but also to regulate hormones involved in glucose control, energy balance, and appetite regulation. Leptin is a hormone that inhibits hunger and reduces food intake, especially overnight. Ghrelin, also known as the hunger hormone, peaks right before mealtime and stimulates the brain’s desire to eat. Leptin levels typically rise during the overnight fast, whereas ghrelin levels are lower during this time.

What does this have to do with eating breakfast? In the morning, ghrelin levels rise to signal that the body needs to eat. Eating breakfast will suppress ghrelin levels and increase leptin levels, leaving you more satisfied, with better appetite control and energy balance throughout the day.  

Eating a well-balanced breakfast can have a significant impact on glucose control. Skipping breakfast can lead to greater fluctuations in blood sugar throughout the day. A balanced breakfast may look like eggs scrambled with vegetables and a piece of peanut butter toast. The idea is that we can better manage our blood sugar if we eat plenty of protein, healthy fat, and fiber first thing in the morning; this will also energize your system. People who eat breakfast tend to be more likely to follow sustainable eating patterns and maintain body weight. It all starts with the choices we make in the morning to break our overnight fast.

Do you have late-night food cravings? Typically, not enough protein, healthy fat, and high-fiber foods and too much sugar and refined carbohydrates throughout the day can impair satiety and cause those blood sugar fluctuations that make you crave sugar late in the evening. If you find yourself snacking late at night, we encourage you to consider two things:

1. Are you getting enough protein, fat, and fiber? and

2. Are you consuming too much sugar and white flour?

If you can correct these issues, the late-night cravings will disappear. 

Think Outside the Cereal Box 

Traditional breakfast meals can be high in sugar, sodium, and saturated fat but low in protein and fiber. Instead of pouring yourself a bowl of sugary cereal, try these savory breakfast ideas: plain Greek yogurt with berries and walnuts, veggie egg scrambles, oatmeal with nuts, avocado toast, eggs, overnight oats, berries and nuts with kefir or milk drizzled over them. 

Triple Crown: Protein, Fat, and Fiber 

Breakfast isn’t the only meal that should be balanced with protein, fat, and fiber. Rather, every meal and snack throughout the day should have these three elements. Before talking about how to build a balanced meal, let’s break down the macronutrients. 

Carbohydrates support the body by providing immediate energy in the form of glucose. The presence of glucose in the blood stimulates insulin release. Foods like white bread, chips, cookies, soda, candy, and juices are considered simple carbohydrates. They have lots of sugar in them. On the other hand, fiber is an indigestible nutrient found in plant foods that forms a gelatinous mesh in your gastrointestinal (GI) tract that slows down the absorption of glucose and helps to regulate blood sugar levels. It also can reduce cholesterol and improve digestion. Aim for a minimum of 28 grams of fiber per day (the average American eats less than 13 grams per day)—the more fiber the better. Eating plenty of fruits, vegetables, whole grains, nuts, seeds, and legumes can help you meet your fiber needs. James eats an avocado as part of his breakfast most days and also drinks a tall glass of cold water into which is mixed a heaping tablespoon of psyllium fiber (Metamucil); this combo provides about 25 grams of fiber.

Protein provides vital nutrients and performs several functions in the body. Protein is found in animal foods like red meat, poultry, fish, eggs, and dairy, as well as plant foods, including nuts, seeds, beans, whole grains, and vegetables. A diet low in protein, or a diet based on poor quality protein, contributes to many symptoms such as fatigue, mood instability, difficulty building muscle, lackluster hair, dull complexion, and hormone imbalance. When we eat protein, it is digested and absorbed slowly, keeping us feeling fuller longer after a meal. The key to creating a balanced and filling meal is to choose a variety of high-quality, plant or animal sources of protein. 

Fats provide unique structure and function to the body. Fat acts as building blocks for cell membranes and structures, while also helping us absorb the fat-soluble vitamins A, D, E, and K. Fat is also brain fuel. Including a healthy fat source with each meal and snack is important to avoid lost nutrient opportunities. Saturated fat is found mainly in animal foods, whereas unsaturated fats are abundant in plant foods. Saturated fat sometimes gets a bad rap, and while we should be mindful of the amount of saturated fat we consume, saturated fat can be a part of a healthy diet if we make sure that the rest of the diet includes unsaturated fat, fiber, and plenty of antioxidants from plant foods. Unsaturated fats are considered heart healthy and are found in foods like avocados, olives and olive oil, nuts, and seeds. Including fat in each meal not only ensures adequate nutrient absorption but also slows down digestion and makes us feel more satisfied after a meal or snack. 

Building a Healthy Plate 

How do we put these elements together to create a balanced meal? The goal of building a nutrient-dense plate is to make sure we are meeting our nutrient needs, feeling full and satisfied after we eat, and balancing our blood sugar levels. Start by filling half or three-quarters of your plate with non-starchy vegetables. Non-starchy vegetables are any vegetables except potatoes, sweet potatoes, yams, squash, peas, and corn.

Building your plate around the non-starchy vegetables ensures that you are getting plenty of fiber and antioxidants with your meal. 

Next, add lean protein to a quarter of your plate. This can include fish, chicken, turkey, beans, lean fresh red meat, tofu, eggs, or other sources of protein. This should be about the size of the palm of your hand and the thickness of your little finger. Optionally, one quarter of your plate can be for whole grains or more starchy vegetables.

This section is going to be higher in carbohydrates, but still full of fiber for blood sugar regulation. Be sure to incorporate healthy fat on your plate as well. Use Greek yogurt or avocado as a topping, cook with a high-quality oil, or use extra-virgin olive oil high in polyphenols for a salad dressing.

Ultimately, you get to decide what is on your plate, but using this method of building a nutrient-dense meal is a great way to simplify the meal planning process and ensure that you are getting the energy and nutrition you need throughout the day.

Healthy Sweets

We have talked a lot about vegetables, but what about fruit? Fruit is an excellent source of dietary fiber and antioxidants. It provides a touch of sweetness and energy, without spiking blood sugar. Fruit is a great addition to a meal or a snack, especially when we pair it with a protein or healthy fat. Berries are the best type of fruit for health because they are high in fiber and antioxidants but low in sugar. Try snacking on fruit with cheese, cottage cheese, yogurt, nuts and seeds, hard-boiled eggs, nut butter, or avocados. This will create a more filling and satisfying snack. 

Another healthy sweet treat is dark chocolate. Choose one that is at least 70% cacao, and keep the serving size small—not more than one ounce (28 grams) or one to two small squares. This serving size allows you to enjoy the rich flavor and potential health benefits, like antioxidants and improved heart health, without consuming too many calories or sugar. 

Limit Added Sugar

Did you know that one of the most common hidden ingredients in food is sugar? Sugar is hidden in most packaged and processed foods and beverages. Added sugar has a significant effect on blood sugar and can contribute to weight gain, cardiovascular disease, type 2 diabetes, metabolic disorders, dementia, and dental cavities.

Added sugar includes any sugar or syrup added to foods or beverages during processing or preparation. The American Heart Association suggests that adult females should consume less than 24 grams of added sugar per day, and adult males should consume less than 36 grams per day. And to be clear—the less the better. One can of Coca-Cola has 39 grams of added sugar.

It is important to recognize that all added sugar is created equal when it comes to their impact on blood sugar. Maple syrup = cane sugar = honey = high fructose corn syrup, and so on. One of the best ways to decrease added sugar intake is to limit your intake of sugar-sweetened beverages, including soda, sweet tea, sweetened coffee drinks, fruit juices, and energy drinks.

Additionally, choose to eat your fruit, rather than drink it. Fruit is an excellent source of dietary fiber, but juicing removes this essential nutrient and can cause a spike in blood sugar. 

The added sugar content of food is found on the nutrition facts panel, so be sure to read food labels and look for the various names of sugar in the ingredient list. It is easy to exceed the daily maximum of added sugar, so be diligent and read food labels.  

Refined carbohydrates have a similar effect on the body. People who regularly overconsume refined carbohydrate foods like white flour, pasta, chips, rice, and potatoes are often plagued by cravings and hunger due to the dramatic rise and fall of blood sugar and insulin levels after a meal or snack.

Eat the Rainbow

There is an age-old saying that eating carrots will improve your eyesight This is largely based on the myth that carrots can enhance night vision. However, carrots do have beta-carotene, which the body converts into vitamin A, that boosts eye health. 

The idea of eating the rainbow encourages people to eat a variety of colorful fruits and vegetables, which are rich in antioxidants, including beta-carotene.

Antioxidants fight against free radical damage in the body and can help reduce inflammation. These powerful nutrients also help your body resist sickness and disease.

Different fruits and vegetables have different antioxidants, hence why we should eat the rainbow. For each meal, include multiple brightly colored vegetables and fruits like berries, greens, cantaloupe, onions, radishes, purple cabbage, grapefruit, watermelon, and peppers. 

Dairy Without the Downsides: The Benefits of Going Fermented 

Dairy is a controversial topic in nutrition. Many people demonize dairy for upsetting their gut or raising cholesterol. Lactose is the sugar in dairy that causes some people to have an upset GI system and increases inflammation in many adults. But fermented dairy products like cheese, unsweetened non-fat yogurt, and low-fat unsweetened kefir are loaded with human-friendly bacteria that eat up the lactose, leaving little to no sugar in the final products. These fermented dairy products are good for your microbiome—the trillions of cells in and on your body, mostly inside your small and large intestines—which in turn is important for developing a strong immune system. Cheese and yogurt are also rich sources of high-quality protein and bioavailable calcium, so these dairy products are good for building and maintaining strong bones and muscles. Greek yogurt with nuts and berries is one of our favorite breakfasts. Cheese, though it is the single biggest contributor to saturated fat in the U.S. diet, also seems to be linked to good health and longevity when consumed in moderation.

Eat More Beans! 

Legumes like edamame, black beans, and lentils are nutritional powerhouses that are especially beneficial for people with heart disease or risk factors for heart disease such as diabetes. They have a low glycemic index, which means they help keep blood sugar levels steady instead of causing spikes. Packed with fiber and plant-based protein, legumes help improve insulin sensitivity, keep you full longer, and even support heart health. They’re also rich in essential nutrients like magnesium, potassium, and B vitamins. In fact, studies show that eating just one cup of legumes daily can improve blood sugar, lower cholesterol, and reduce blood pressure. Edamame, lentils, and black beans are among the healthiest legumes, as they are lower in carbs and higher in protein and antioxidants. Bottom line: Adding more legumes to your meals is a smart, delicious way to support better blood sugar and overall health.

Hydration is Key 

You should get used to drinking water as your go-to beverage. Consume at least two quarts per day, or about 64 ounces. If you are physically active, you may need more water; you can aim for half your weight in fluid ounces daily, so if you weigh 150 pounds, you should try to drink 75 ounces of water per day. One way to do this is to drink four or five standard 16-ounce water bottles per day. Many people become cranky or anxious when they are dehydrated. And because they often mistake thirst for hunger, they consume high-calorie foods instead of giving their body what it needs—water. 

The only juice we enthusiastically endorse is Low Sodium V8 juice, which has a small amount of naturally occurring sugar but is loaded with vitamin C, potassium, and antioxidant nutrients. Sweetened sodas like Coke, Pepsi, and Sprite are among the worst things you can consume and are addictive. Even the artificially sweetened, zero-calorie versions of soft drinks are not healthy for you. Instead, choose carbonated flavored water like La Croix, Pellegrino, or Spin Drift. These are perfectly healthy options for hydration, but you will have to get used to drinking beverages that aren’t sweet. If you need caffeine, coffee and tea are healthy options. It’s best not to add sweeteners, but a bit of added milk or cream is okay.  

What is the Deal with Fasting? 

The problem with intermittent fasting is that most people tend to do it by skipping breakfast, then eating a big lunch and an even bigger evening meal. An ancient adage says for ideal health it’s best to eat breakfast like a king, lunch like a shopkeeper, and dinner like a pauper. When you eat a big meal, your blood levels of sugar, fats and insulin spike.

If you have a big breakfast, and then get active with work, thinking and moving about, the insulin will shuttle the sugar and fat into muscles and the brain, where it will be burned for energy. In contrast, after a large evening meal the tendency is to sit down and watch TV followed by a long sleep, but when muscle tissue isn’t doing work and demanding fuel, the sugar and triglycerides get stored as belly fat. So try to eat a lighter evening meal, best done early—5 to 6 p.m.—and get out for a light stroll afterwards. Do not consume any calories after you finish dinner—this is where the fasting comes in. If you minimize sugar and other refined carbohydrates, it will be easier to avoid snacking after dinner because your hormone levels, such as insulin, will not be stimulating hunger. 

Summary

If you eat an ideal diet, you will look and feel amazing, have a healthy glow, be brimming with energy, and be almost bullet-proof with respect to your health. Admittedly, it is difficult to sift through all the conflicting noise you hear about nutrition, but as much as possible follow the eating style outlined in the article. 

We will leave you with this piece of encouragement: Start small. Begin with one change you feel ready for. Maybe that is eating breakfast three or four times a week, putting a new vegetable in your cart at the grocery store, drinking one extra bottle of water a day, eating some avocado daily, consuming no calories after dinner till breakfast the next day. Whatever modification you choose to make, know that small changes can turn into lifelong habits that will get you closer to meeting your health goals.