What is the Best Diet?
Written by Illa Garcia December 2018
Edited by Vanessa Carrillo March 2023
Long Sigh
I detest this question, and I am sure other dietitians share the same sentiment. Nevertheless, I will provide the best answer possible since it is a common inquiry. It is a challenging question because there is no definitive evidence to suggest that there is one correct way to eat for everyone. If that were the case, you could purchase a week's supply of nutrients from the store and be done with it. However, it's not that easy since every person is unique. Nevertheless, there is a generally accepted eating pattern that I can discuss. Let's dive in, and I'll try not to make it agonizingly long and tedious.
Plant-based meal from Burma Superstar (San Francisco)
“Eat food, not to much, mostly plants” - Michael Pollan
If you want a rule from me, this is it. "Eat food" - consume food, not poison, or drugs (duh). I also interpret this to mean eating food in its most natural state, such as fruits and vegetables picked from the ground or animals raised without antibiotics or hormones. Avoid candies, pastries, and supplements. Just eat real food. "Not too much" - eat until you are satisfied, not until you're stuffed. Don't eat until you're sick or drink until you pass out. Consume only what you require to alleviate hunger. "Mostly plants" - whenever possible, eat fruits, vegetables, and whole grains. Although the amount of meat humans need to eat is controversial, plants consistently outperform other foods in scientific studies of a healthy diet.
2. My Plate Method
For a more specific description of a "diet" that I follow, I use the government's My Plate model. You can follow the link in the title for the website. My Plate replaces the food pyramid, and I love it! I think it's an easy visual aid to use when trying to ensure that you're consuming the correct quantities of various food groups. You should fill half of your plate with fruits and vegetables, a quarter with whole grains, and a quarter with protein (meat or vegan). You don't need to include milk. I also adore this model because it can be adapted to your preferences. For example, if you want to be vegan, eat half fruits/veggies, a quarter of beans, and a quarter of whole grains. Or, if you want to go keto, half low-carb veggies, a quarter protein, and a quarter probably more veggies since whole grains are high in carbs (which isn't necessarily a bad thing)! If you're on a budget, you can use frozen veggies, canned meat, and brown rice. It becomes slightly more difficult with mixed meals like soup or pasta, but keep in mind the same proportions. I adore how adaptable and straightforward it is and how simple it is to follow when dining out or on vacation.
Salad from Trader Joe’s
Homemade mussels
3. Listen to your body
Above all, I strive to consume "mostly plants," but I don't make any strict rules because I occasionally crave meat. If I'm famished and require something more filling than plants, I will consume some meat. Or, if I'm really craving dessert, I won't attempt to consume a "healthier dessert"; I'll just eat the dessert. If I listen to my body and indulge in unhealthy foods, I always eventually crave healthy food again. Yes, I genuinely crave salad, roasted veggies, and apples, but I also occasionally crave chips. I was apprehensive about consuming this way initially because I knew that if I had a cookie, I would end up consuming four or five more. However, after allowing myself to do so, I had a severe stomach ache. So, every time I'm offered dessert, I think, "Is this something I genuinely desire? Will my stomach hurt afterward?"
4. Substantial and Meaningful Snacks
I snack pretty often, but I make sure that my snacks are nutrient-dense. I don't just eat because I'm bored or because something tastes good. Instead, snacking is another way for me to get in a serving of fruits and vegetables or whole grains. I always combine protein with carbs, either by eating nuts and fruit or cheese and whole grain crackers, for example. I believe that snacking can be an opportunity to be more mindful about nutrition, rather than just eating because food is there. If you're hungry between meals, then snack, but still strive for a diet that is "mostly plants."
Plate of fruit from Mexico City
Homemade pizza using Trader Joe’s butternut squash pizza crust
5. No strict rules!
I know that strict rules about eating can negatively impact your social life and your relationship with food. While I do try to eat a mostly plant-based diet, I never do this 100%. Instead, I let it be a guide for my food choices. Food is not only nutrition, but it's also culture, history, art, and entertainment. This doesn't mean that every meal should be an excuse to eat donuts and chips, but it's okay to indulge in some foods on occasion. Try to follow the MyPlate method as best you can, and if you can't, then don't worry about it!
6. My only “off limit foods”
The only foods that I personally avoid are processed grains such as pasta and bread. I don't see much nutritional benefit in them, and they actually hurt my stomach. I don't typically make pasta for myself or go to Italian restaurants, nor do I eat sandwiches or rolls. I think that there are some good seeded breads, but I still believe that grains in the form of rice, farro, or some other grain are a much better source of nutrition. These foods can be healthy if you eat a small portion of them in the whole grain version, but I tend to overeat pasta and bread, so I try to stay away from them. I still eat them sometimes, like in tacos or pancakes, but I really try to avoid them if there's a different option.
Homemade pasta with asparagus, arugula, and feta cheese
Salad bowl from Simply Greek in Raleigh, NC
7. Think of “healthier swaps”
This is a trick that I use to help me make healthier food choices. When cooking at home, I try to think of ways to eat as many plant-based foods as possible. For example, at a restaurant, I look for vegan options, or I might choose brown rice instead of white rice, salad greens instead of rice, farro instead of pasta, beans instead of meat, or fruit instead of dessert. A lot of times, I find that these options taste similar and allow me to get a little creative while cooking.