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healthy diet

Epidemiology: - 46% of U.S. adults still consume poor-quality diets [16] Complications: - suboptimal intake of dietary factors (fruits, vegetables, whole grains, sodium, nuts & seeds, processed meats) accounted for 45.4% of U.S. cardiovascular mortality in 2012 - diet low in fruits & vegetables* [17] - high sodium intake (9.5%) - low consumption of nuts and seeds (8.5%) - high intake of processed meats (8.2%) [17] - encouraging adolescents to diet is counterproductive [23] - as adults, they are more likely to have unhealthy weight control behaviors & to encourage their own children to diet, thus perpetuating the cycle into the next generation - marginal increase in serum insulin, serum glucose & blood pressure in hispanics who ate dinner late [27] - diets with wide variety of foods not necessarily healthiest [25] - may increase calorie consumption & weight gain in adults [25] Management: === adherence to a healthy diet === - a healthy diet is linked to slower biological aging & reduced risk of dementia [33] - dietary diversity is a component of a healthy diet [35] - replacing highly processed foods with copious salt, sugar & other additives with fruits, vegetables, nuts, beans, lentils, seafood & whole grains has health benefits at any age [31] - a healthy diet consists of more fish, fruits, vegetables, whole grains [22] - a healthy diet may reduce risk of chronic disease - cardiovascular disease [9,10] - cancer (see cancer prevention) - diabetes mellitus type 2 - chronic obstructive pulmonary disease (COPD) [8] - greater adherence to 4 healthy eating patterns (Healthy Eating Index 2015, Alternate Mediterranean Diet, Healthful Plant-Based Diet Index, Alternate Healthy Eating Index) can reduce risk of death 20% [32] - consuming more whole grains, fruits, vegetables, nuts & legumes can reduce death from cancer, cardiovascular illness, respiratory disease & neurodegenerative disease [32] - Lancet's 'Planetary Health Diet' & Frances Moore Lappe's 'Diet for a Small Planet' integrate the concepts of a healthy diet with enviromental impact of dietary choices - improved diet quality over 12 years decreases mortality [18] - more frequent family dinners tied to healthier diets in young people [28] - a diet rich in fruits and vegetables, whole grains, low-fat dairy, seafood, legumes, & nuts & low in red or processed meats, sugar-sweetened foods & beverages, & refined grains (see Mediterranean diet) [13] - high intake of vegetables, fruit, whole grains, nuts, dairy, & fish with low intake of sugar-containing beverages is associated with larger brain volume, gray matter volume, white matter volume, & hippocampal volume [24] - not associated with white matter lesions or lacunar infarcts - improved intakes of polyunsaturated fats & nuts & seeds & lower intake of sugar-sweetened beverages reduced diet-related cardiovascular mortality in the U.S. by 25% from 2002-2012 [17] - consumption of spicy food at least 3X/week associated with 14% lower mortality [15] - reduction in mortality due to cancer, ischemic heart disease, respiratory disease [15] - chili peppers most commonly used spice [15] - limit daily consumption of added sugars (<10% of calories), saturated fat (<10% of calories), & dietary sodium (<2300 mg) [13] - restriction of red meat & processed meat consumption may diminish cancer-related mortality, cardiovascular mortality & overall mortality [3] - reduce total fat intake to < 30% of calories - restrict saturated fats to less than 10% of calories [4] - trans-fatty acids may have simliar effects to saturated fat - dietary fat from plants may be associated with lower cardiovascular & overall mortality than animal fats including eggs & dairy [38] - increasing intake of omega-3 fatty acids may improve outcomes - consume < 300 mg of dietary cholesterol daily [4] - U.S. guidelines that limit dietary cholesterol to 300 mg/day will be lifted [12] - high carbohydrate diet associated with increased mortality relative to high fat diet [19] - moderate carbohydrate intake (50-55% of calories) associated with lowest mortality [26] - mortality highest with lowest-carbohydrate diet followed by highest carbohydrate diet - low carbohydrate diets high in animal protein or fat associated with increased mortality - low carbohydrate diets high in plant protein or fat associated with decreased mortality [26] - limit daily sodium consumption to less than 2300 mg [4] - high-risk groups (> 50 years, black, hypertension, diabetes, or chronic kidney diseases) should consume less than 1500 mg - see DASH diet - >= all grain intake should come from whole grains [13] - replace refined grains with whole grains [4] - restrict consumption of solid fats & added sugars [4] - eat a variety of fruits & vegetables & more of them [4] - >= 3 servings/day of fruits/vegetable decreased - all-cause mortality (RR=0.74 for 5 servings/day) [7] - cardiovascular mortality - cancer-related mortality [5] - no decrease in cancer-related mortality [7] - higher fruit, vegetable, & legume consumption associated with lower risk of non-cardiovascular, & total mortality [20] - fruit intake associated with lower risk of cardiovascular, non-cardiovascular, & total mortality [20] - legume intake associated with lower risk of non-cardiovascular mortality & total mortality [20] - raw vegetable intake strongly associated with lower risk of total mortality [20] - cooked vegetables associated with modest benefit on mortality [20] - replace some meat & poultry with seafood [4] - nutrients with favorable effects on cognitive function & brain health from the Mediterranean Diet include fatty acids, antioxidants, carotenoids & vitamins [37] - dietary patterns associated with diminished mortality have charactertics of Mediterranean diet & DASH diet [30] - higher consumption of vegetables, fruits, legumes, nuts, whole grains, unsaturated vegetable oils, fish - low in red meat, processed meat, high-fat dairy, & refined carbohydrates or sweets - intake of alcoholic beverages in moderation - Mediterranean diet & DASH diet rated best diets [21] - combination of a Mediterranean diet with a DASH diet is called a MIND diet - Mediterranean diet rated best overall diet & easiest to follow [29] - healthy living diet in association with intermittent fasting appears to provide benefits in insulin resistance & brain aging [36] === alcohol, coffee, calorie restriction, fasting === - calorie restriction may improve overall health - intermittent fasting independent of calorie intake may improve overall health [14] - limit alcohol to one drink per day for women & two for men [4] - up to 5 cups of coffee daily is not associated with adverse effects in most adults [13] === World Health Organization, Food & Agriculture Organization of the United Nations === - principles of a healthy diet [39] - adequate - providing enough essential nutrients to prevent deficiencies & promote health without excess - balanced - in energy intake, & energy sources (fats, carbohydrates & proteins) to promote healthy weight, growth* & disease prevention - the inclusion of growth would suggest that pinciple is applicable to children - moderate - in consumption of foods, nutrients or other compounds associated with detrimental health effects - unclear why consumption of foods, nutrients or other compounds associated with detrimental health effects is part of a healthy diet - diverse - including a wide variety of nutritious foods within & across food groups to favor nutritional adequacy & consumption of other health promoting substances

Related

healthy (successful) aging; sustained independence

Specific

anti-inflammatory diet Dietary Approaches to Stop Hypertension (DASH) diet healthy living diet Mediterranean diet Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet National Cholesterol Education Program (NCEP) step 1 diet National Cholesterol Education Program (NCEP) step 2 diet pescovegetarian diet plant-based diet portfolio diet vegetarian diet

References

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