The Diet Puzzle By Janice Tapp, MSN, RN

The Diet Puzzle

By Janice Tapp, MSN, RN

Food is the energy source that keeps our body nourished. Food can promote our well-being or poor health. Eating the best possible choices and maintaining the correct portions and balance should be our goal. However, nutrition is the least understood subject by our society, including the professionals who treat our health and diseases. The most popular diets address weight loss, followed by diets to control diseases such as diabetes, high blood pressure, kidney disease and heart diseases. There are so many different diets and methods to lose weight, but track records for them remain poor. People still need to lose weight and continue to survive with chronic diseases. This article provides a positive and negative review of some of the most common eating patterns.

Standard American Diet (SAD) reflects a general food pyramid or food plate. It has protein, vegetables, fruits, grains, oils and diary. It has no restriction on sodium amounts. Many of the calories are derived from excess fat, processed foods and sugar. Unfortunately, serving sizes are poorly understood by consumers. The sad outcome of this eating pattern is obesity, diabetes, heart disease, hypertension and cancers.

Gluten-free options have become a popular choice. Typically, celiac disease or gluten sensitivities were the reason for this eating pattern, but claims of weight loss, gastrointestinal benefits and autoimmune disease relief have prompted so many to avoid wheat, barley and rye. Disadvantages may be lack of fiber, weight gain and lack of nutrients.

Keto diets are a popular fad, claiming weight loss, lowering triglycerides, blood pressure and cholesterol by consuming mostly proteins and fats, and cutting the amounts of carbs. Along with decreasing carbohydrate intake, one can lose fiber, nutrients and even minerals. When in a state of ketosis, one may have less hunger due to fat and protein consumption. Eating unhealthy fats, especially saturated fats, is not a good option when elevated cholesterol may be a reason to choose this eating pattern. Some people claim up to 10 pounds of weight loss a month. A keto diet should not extend more than 3 months due to extreme amounts of fats and lack of carb nutrients like fiber. Kidney and heart damage may occur with these restrictions.

Paleo includes lean meats, seafood, eggs, oils, fruits, low-starch veggies, seeds and nuts, but not grains, legumes, diary, sugary foods, processed foods and salty types of food. Many nutrients are lacking from the foods omitted and costs for this diet can be expensive. It is a

poor choice for good health if one wants to eat like the early people or reduce inflammation with a slightly cleaner form of eating.

Mediterranean Diet has been a successful choice that promotes a balanced choice of foods. It includes all food groups and it is well-balanced for nutrients. Fresh foods, nuts, olives, veggies, fruits, grains and fish are some of the highlights. The diet shies away from processed foods, sugar, refined grains and processed meat. Some dairy, like hard cheeses, yogurt and eggs are included. The downsides to the diet are costs, food prep time, weight gain and even low iron levels. In general, it can meet mostly all nutrition requirements and has been a better choice for many people.

Whole food plant based (WFPB), or vegan diets do not include any animal products. A plant-based diet typically includes fruits, vegetables, legumes, grains, soy products and grains as the foundation. Oil and sugar may be used sparingly or not at all. A vegan may make dietary choices based on health or on animal welfare. Public awareness of poor treatment of animals and their environments has increased. The resources to raise these animals is not only expensive, but connected with global climate concerns. Animals and viruses have been linked to Ebola, influenza and SARS. Meat has been shown to cause many health issues from its fat content and additives.

Meat and animal products have been altered for farming factories using antibiotics and hormones. Research available has shown that meat can increase cancer risks. On the other hand, a plant-based diet shows increased benefits to lessen chronic diseases. In addition, plant-based diets are preventive for many illnesses. Data now shows obesity causes increased mortality in COVID infections. Obesity is one of the ultimate dietary and health concerns for most of the population at any given time in their life. WFPB diets can reduce these staggering figures.

Portions may not need to be addressed if one is faithful to dietary choices. In fact, many followers of the plant-based lifestyle have lost weight. In addition, the literature describes WFPB diet may lower incidence of many chronic diseases, including hypertension, type II diabetes, obesity and atherosclerosis. Many cardiologists recommend WFPB to patients with hyperlipidemia control.

Some healthcare providers say the literature states that diet is unreliable and they would rather choose research-based pharmacology to control chronic disease. Changing to a WFPB diet with education and encouragement can pave the way to reducing the medications or eventually eliminating them.

One question raised is: “What do I eat and how do I prepare it?” Providers ask for resources for their patients. When patients see the positive outcomes of a healthy lifestyle by reducing the side effects from pharmacology and disease symptoms, they are encouraged to continue. Can you imagine the energy patients have when they lose weight and no longer require the drugs that convey antihypertensive side effects?

When eaten correctly, a whole food diet balances out all the vitamins, minerals and nutrients. There is sufficient protein, carbs and natural low fats in this diet. Most vegans supplement Vitamin B 12.

The pieces of the diet puzzle can all come together with this easy, simple diet which can be maintained with encouragement, education and coaching, if needed. There is not a need for weight loss diets with WFPB.

The solution to optimal health is prevention. Dr. Paul Dudley White from Massachusetts General Hospital promoted this when he recommended exercise and optimal nutrition back in the ‘60s. He saw the outcomes in his own lifestyle and recommended it to his cardiology patients and fellow physicians. Hippocrates quotes, “Let food be thy medicine and medicine be thy food.” Look at the equation: Optimal nutrition equals optimal health.

There has never been a better time to eat a more wholesome diet as a plant-based diet. As a nurse, I have seen a huge increase in obesity and all the chronic disease connected with it. I learned how to practice a healthy lifestyle and preach what I practice. Preventive health is the best practice and a healthy lifestyle promotes optimal health for each person. In my career as an educator, I have passed on this knowledge with people concerned with their health and continue to do so in a consultation practice.

Janice Tapp, MSN, RN has a Master of Science in Nursing Education from Grand Canyon University and a Bachelor of Science in Nursing from the University of the Incarnate Word. Coaching and consultation are available at Jmtapp55@msn.com.