Unobvious principles of healthy eating are named: when and how

The American channel CNN asked questions about when and how people can eat to improve their health. CNN’s wellness expert Dr. Liana Wen spoke with CNN about the foods she recommends people eat more of and other eating habits to consider. Dr. Wen is an emergency physician and adjunct professor at George Washington University. She previously served as Baltimore’s health commissioner.

According to one 2022 study, people can extend their lives by 13 years by eating a diet containing more vegetables, fruits, whole grains and nuts, says Dr. Liana Wen. A 2023 Nature study found that people can increase their life expectancy by more than 10 years depending on their dietary habits. The biggest gains came from drinking fewer sugary drinks and processed meats while eating more whole grains, nuts and fruits.

Another study, conducted in 2023, tracked more than 100,000 participants for more than 30 years to evaluate long-term dietary habits. This study found a link between a healthy diet and a 20% reduced risk of early death. According to the researchers, people who ate more whole grains, fruits, vegetables, nuts and legumes “were also less likely to die from cancer, cardiovascular disease, respiratory disease and neurodegenerative diseases.”

As Dr. Wen told CNN, she encourages people to increase their consumption of whole, minimally processed foods: “Think leafy green vegetables, fresh fruits and whole grains. Some nutrition experts also advise people to consider having a food rainbow, which is an assortment of fruits and vegetables in a wide variety of colors and ingredients. People should also consider eating more legumes such as beans and lentils, and including nuts such as walnuts, pistachios and almonds in their diet.”What about fish and meat? As Dr. Wen points out, they can also be part of a healthy diet. Fish contains omega-3 fatty acids, which some studies have shown reduce the risk of heart disease as well as dementia. Lean meat can also be a good source of protein. Research has linked highly processed meats to negative health effects, so again, look to whole, minimally processed foods. Think salmon filets and fried chicken rather than hot dogs and chicken nuggets.

What should people eat and drink less of?

“Based on these findings, I would encourage people to reduce their consumption of sugar-sweetened drinks such as soda and energy drinks,” said Liana Wen. “I would also encourage them to avoid ultra-processed foods, including junk foods like chips and candy.” This is not easy to do due to the huge amount of sugar-sweetened drinks and ultra-processed foods around us. The health implications, however, are clear. According to one study of more than 11,000 adults, people who consumed the most ultra-processed foods had a 31% higher risk of mortality compared to those who reported the lowest levels of consumption of these foods.”

It’s good for people to think not only about how to avoid these foods, but also what they will replace them with, Wen continues. Those who drink a lot of carbonated drinks can, of course, switch to water, but if that doesn’t suit them yet, they can try sparkling or flavored water or a small amount of juice diluted in water. Those who snack on chips and pretzels can try replacing them with nuts.

“I would urge everyone to be careful,” says the health expert. – Look at the labels of the products you buy. If the package has a long list of ingredients, including many chemical names, they are likely highly processed foods. Consider replacing them with minimally processed whole foods.”

Answering the question “Does the number of meals matter?” Is it better to snack or not?” Liana Wen says: “This part is more controversial because there is conflicting evidence. On the one hand, there are studies that show the health benefits of eating breakfast and small meals throughout the day. On the other hand, some diets that involve limiting the number of meals you eat have also shown positive effects. It would not be good to eat healthy foods but then snack on unhealthy foods.

To snack or not to snack depends on your specific circumstances. Anyone who feels so hungry during the day that they end up turning to fast food for dinner will clearly benefit from a healthy snack followed by a planned dinner. For those who find it difficult to limit their snacking or for whom snacking may disrupt their daily routine, there is no need to start snacking.”

“One time-related eating habit I would encourage is not eating right before bed. This can worsen heartburn symptoms and interfere with sleep. Try to finish your last meal at least two hours before going to bed,” advises Liana Wen.

It is important to study not only what and when people eat, but also how, she states. Do you usually eat on the go when you have to eat very quickly? If so, you may end up consuming mostly ultra-processed food, including fast food. Additionally, you may not be allowing your body to send you signals that you are full.

Do you often find yourself overeating when stressed and reaching for food when something is bothering you? This may prompt you to reconsider your relationship with food and decide whether you should seek resources to help manage stress and mental well-being.

Do you always eat alone? If so, consider scheduling meal times as an opportunity to get together with other people. Take a break from work, put down your devices, and intentionally spend time talking with those with whom you share a meal.

This habit has at least three positive effects, says Wen. First, it encourages you to think more about the food you serve. Second, it develops a healthy relationship with food, which includes timing your meals, digesting them, and letting your body tell you when you’re full. Third, social connections are also an important factor in good mental and physical health and longevity.

Nutrition, of course, is not the only factor determining people’s health and well-being, Dr. Wen emphasizes. Other factors, including exercise, sleep, stress and underlying medical conditions, also play an important role. But food is one component, and there are everyday decisions about what, when and how we eat that can have a significant impact on health outcomes.