What is a Good Diet?

WARNING: This is a TLDR post. If you want to skip to the end to see what I consider a Good Diet, CLICK HERE to skip to the 7 Principles of a Good Diet.

What is a Diet?

Most of the Western world has come to know “diet” as a temporary, restrictive way of eating for a short period of time. “I’m going to go on a diet to lose weight, and once I lose weight, I can go back to the foods I enjoy.”

Another definition of “diet” is the foods that a person habitually eats. For this article, we will be focussing on the latter definition.

Sometimes “going on a diet” is okay, as long as it is a part of a long-term plan. The struggle most people have is there is no long-term plan, and if you struggle with maintaining a healthy weight, a plan is a great idea.

I have heard many times, “I tried the XYZ diet” but then I put all the weight back on.” I have yet to hear, “I turned my life around and now I have been eating healthy and working out consistently for the last 6 years and I just can’t seem to keep the weight off.”

What does Research say about Food and Dieting?

I have sifted through a lot of the research out there with diet and fitness, and I have found a few things.

A lot of research comes from small studies.

Some research comes from large, long-term studies.

A lot of books and diet plans are based on small studies or cherry-picked information from some of the larger studies.

An example of small studies making mainstream headlines (and into diet practices) are studies of Inuit people of Greenland. There are books out there that claim that because the people from the arctic lands eat an abundance of fatty fish and low amounts of carbohydrates compared to Western diets, the Native people of Greenland have less heart disease. These studies are of a small segment of the population, such as this study of a whopping 50 people. A lot of low-carb diets tout this, and/or similar studies. While most studies start small and might warrant more research, can we really base widespread suggestions of eating habits from studies of less than 50 people?

Research on Keto diets is similar. One widely touted study supposedly shows a Keto diet is safe and effective for long-term weight loss. This study was of 83 people over 24 weeks.

Now, there could be an argument made that if several small studies generate similar results, we could find some truths in the studies.

And that could make for a compelling argument for some diets, for some people. Why only some people? One study showed that genetics may play a role in the health of Inuit people and fat consumption compared to European descendants. So while a high fat diet might work well for certain people, it might not fare well for others.

And the Keto diet is relatively new as a widespread diet. What does the effect of eating a high fat diet have on your health over 20 years? Will people adhere to that type of diet for 20 years?

I suppose time will tell.

A funny thing is, I have read some books on Paleo diets which cite the Nurses Health Studies from Harvard as proof that healthy fats should not be avoided. While that is true of the findings in the studies, the Paleo-proponents leave out that whole grains were found to be a part of a healthy diet in the Nurses Health Studies as well.

A few of the larger studies on nutrition are:

The Nurses Health Studies
These studies from Harvard started studying the diet habits of women nurses in 1976 and is currently studying men and women with over 275,000 participants in the history of the study at the time of this writing.

Health Professionals Follow-up Study
This study by Harvard started in 1986 to study diets related to men’s health and serious chronic diseases.

The NutriNet-Santé Study
This is a study started in 2009 studying the dietary habits of 171,000 people aged 15 and older.

A few key finds from these studies are, generally speaking, healthy people…

Eat a variety of vegetables
Eat a variety of fruits
Eat a balance of fats – not too much extra animal fat
Eat some meat
Do not rely on meat as the only source of protein – fish, eggs, nuts, and beans are a few other sources of protein.
Eat whole grains
Limit or abstain from alcohol
Limit ultra-processed foods

Commonalities Among Most Diets

When examining the most common traits of popular diets, we can find some commonalities, and perhaps one or two universal commonalities between all of them.

Let’s examine a few:

Paleo: Eat a variety of vegetables. Eat meat. Eat nuts. Eat some fruit. Avoid grains. Avoid processed foods.

Vegan: Eat a variety of vegetables. Do not eat meat. Eat nuts. Eat a variety of fruits. Eat whole grains. Eat beans and plant proteins. Generally avoid processed foods.

Keto: Eat a variety of vegetables. Eat some meat. Eat high-fat foods. Limit fruit. Limit or avoid grains. Generally avoid processed foods.

Harvard Healthy Plate: Eat a variety of vegetables (fill half your plate with vegetables). Eat a variety of fruits. Eat some plant-based fats, and limit animal-based fats. Eat a variety of protein sources including meat, fish, poultry, and beans or legumes. Limit or avoid processed foods.

Are you seeing a trend yet?

Below is a visual showing some generalizations of several popular diets.

Just about every diet blog, diet book, or diet research points to a couple of things – save a few fad diets.

Eat a variety of vegetables.

Limit or avoid processed foods.

From there, the debates start.

(More on diet debates below)

Plant-based Diets

We could make an argument that most diets that are effective for weight loss and health are plant-based. Even diets that feature a fair amount of meat or animal products actually have a substantial amount of vegetables in volume. Vegetables are low in calories. So you can eat a lot of vegetables, but they are unlikely to be a major source of calories.

What if eating a lot of vegetables and avoiding processed foods was the foundation of healthy eating?

There are several benefits of eating vegetables in abundance:
Nutrient density
Satiety (fulling full, nourished)
Digestion and gastrointestinal health
Fights cancer and other diseases
Weight control
Lower risk of Type 2 Diabetes

Conversely, ultra processed food is tied to:
Increased risk of type 2 diabetes
Increased risk of heart disease
Increased risk of cancer
Increased risk of obesity

Debates on What Belongs in a Good Diet

Many diet books have a storyline. There is a protagonist and antagonist. A hero and an enemy.

Vegan – The heroes are vegetables and plant-based foods. The enemies are meat and animal products, and the food industry for pushing for the consumption of dairy and animals.

Paleo – The heroes are plants and meats. The enemies are grains and the food industry for pushing grains against the will of evolution.

What are the real enemies in the obesity and health epidemic?

Is meat the enemy?

Are grains the enemy?

Is fat the enemy?

Is it the type of fat, type of grain, or type of meat that are the enemies?

If you were to search Google for:
Benefits of the Paleo diet, or…
Risks of the Paleo diet, or…
Benefits of a vegan diet, or..
Risks of a vegan diet…
…I can guarantee you will find what you are looking for.

With that, here is what is somewhat debatable:

Pork and Red Meat – Some low-carb diets put little restriction on types of meats. Bodybuilding plans will tout lean pork and red meat as a great option. Vegan, vegetarian, and pescetarian diets will prohibit it. The larger studies suggest limiting red meat and pork.

Poultry – Little restriction, if any from low-carb diets. Staple of bodybuilding plans. Prohibited by Vegan, vegetarian, and pescetarian diets. The larger studies show it to be a generally healthy choice.

Blue Foods (Fish, seafood, or other flesh that lives in bodies of water) – Generally regarded as healthy across most diets. Prohibited in vegan diets. Staple of a pescetarian diet. Even accepted limitedly by some vegetarian diets. Some concerns with certain types due to mercury and environmental issues.

Game (Deer, bison, elk, etc.) – Lean cuts are generally regarded as healthy in most diets. Prohibited in vegan and vegetarian diets. Mixed information in some of the larger studies.

Grains – Whole grains are generally accepted as healthy in most diets. Generally not accepted in Paleo diets. Limited amounts in other low-carb diets. Refined grains such as white flour and white flour products (pasta, bread) are suggested to be limited in most diets.

Nuts – Mostly regarded as healthy in most diets. Some debate on quantity and types of nuts for health benefits.

Animal Fats (butter, ghee, lard, etc.) – Generally regarded as something to eat in limited quantities in most diets. Prohibited in vegan, and most vegetarian diets. Generally regarded as healthy in Paleo, Keto, and other low-carb diets.

Vegetable-based Fats – Certain types are generally regarded as healthy in most diets (olive oil, avocado oil, coconut oil). Other more heavily processed types are debatable or regarded as unhealthy in some diets (Canola, and some oil blends). Ultra-processed fats are generally regarded as unhealthy (products labeled as “vegetable oil” or shortening).

Potatoes – Mixed information from larger studies depending on the type of potato. Sweet potatoes and yams are generally regarded as healthy. Limited in low-carb diets. Generally not a part of Keto diets.

Herbs (cilantro, parsley, etc) – Generally regarded as healthy across most diets.

Fruits – Generally regarded as healthy in most diets. Limited quantities in Paleo and other low-carb diets. Very limited in Keto diets.

Legumes (beans, chickpeas, soy beans, lentils, etc.) – Generally regarded as healthy in most diets. Usually prohibited or limited in low-carb diets.

Dairy (milk, cheese, cottage cheese, cream, yogurt) – Regarded as healthy in limited quantities in some diets. Common in bodybuilding diets. Mixed thoughts among low-carb proponents. Not in vegan diets. Not common in pescetarian and vegetarian diets.

Eggs – Generally regarded as healthy in most diets. Not a part of a vegan diet. Used in some vegetarian diets.

Sweeteners (Minimally processed: honey, maple syrup, etc) – Mixed information. Some thoughts are that any added sugar in any form is not healthy. Other information points to health benefits of natural sweeteners. Most diets accept these as okay to have in limited quantities. Some diets tout these as superior to refined sugars.

Artificial Sweeteners – (Splenda/sucralose, Acesulfame K, aspartame) Mixed information. Some research shows no negative effects of artificial sweeteners. Some research shows they may increase risk of cancer. Debatable whether these are good for those who are overweight or obese as some research shows that artificial sweeteners increase cravings.

Natural Low-calorie Sweeteners (Stevia, monk fruit, etc.) – Generally accepted in most diets. Mixed research if these increase cravings similar to artificial sweeteners.

So… What Should I Eat?

Precision nutrition or precision dieting are some relatively new buzzwords in the world of nutrition, with an amazing concept: there may not be one rigid diet that works for everyone. Which is good news… and bad news (sort of).

The good news: you more-than-likely do not have to adhere to one rigid diet for the rest of your life. You can find what works for you. And this may evolve over time with age, activity level, and lifestyle.

The bad news: it might take some time to find what works for you.

What (most) Everyone Should Eat:

Vegetables – Eat a variety. Within reason, eat as much as you want. Eat vegetables at most meals.

Fruits – Eat a variety. Mix it up from day to day, and week to week. Eat in reasonable moderation.

Herbs – Eat a variety for flavor and potential health benefits.

What Many of us Should Eat:

Whole Grains – Eat a variety. The amount may vary based on caloric needs, activity level, and individual needs.

Meat/Poultry/Fish/Game – Eat a variety. As an example for dinners in a week: Monday – Chicken. Tuesday – Salmon. Wednesday – Turkey. Thursday – Chicken. Friday – Mahi Mahi. Saturday – Alternative protein source (eggs, edamame, beans, or lentils). Sunday – Steak. Or switch it up a little from week to week. If chicken is on sale this week, and top sirloin is on sale next week, roll with that.

Nuts/Seeds – Eat a variety. Nuts are high in fat, which doesn’t need to be feared, but understood. A handful (about a ¼ cup) can be eaten once or twice per day for most people.

Oils/Fats – Eat sparingly. Minimally processed oils are best. Some butter here and there.

Eggs – Eat several times per week.

What Else we Can Eat:

Beans/Legumes – Generally regarded as healthy and tolerated by most people. If they give you gastrointestinal issues, back off.

Dairy – Generally healthy in moderate or limited quantities for most people. If it gives you gastrointestinal issues, back off.

Potatoes and Tubers – Every now and then, why not? Sweet potatoes mostly. Other potatoes, sometimes. Artichokes are okay too. White potatoes might not be for everyone.

Natural Sweeteners that contain Sugar – Honey, maple syrup, and other natural sweeteners are probably okay in small quantities for people that are not diabetic.

What to NOT Eat:

Trans Fat – there is no benefit to trans fat and it is widely regarded as unhealthy.

High-fructose Corn Syrup – the heavily refined sugar should be mostly avoided.

Refined Sugar – Cane sugar, brown sugar, molasses, etc. There are studies that show refined sugars are a major contributing factor in obesity.

Heavily Processed Foods – Some foods go through are heavily processed and are considered healthy.

Artificial Sweeteners – I will admit, there is some debate around this, and maybe some are worse than others, but with emerging research showing potential health risks associated with artificial sweeteners, they should probably be limited at best.

A few Notes on Processed Foods

Rolled Oats go through processing, as does whey protein powder.

But if we look at the ingredients of rolled oats, the ingredients on the container are “rolled oats”.

In a natural whey protein powder, the ingredients read something like, “100% Ultrafiltered Whey Protein, natural French vanilla flavor, guar gum, lecithin (from sunflower) and Lo Han Guo (Momordica grosvenorii).”

In something heavily processed like Doritios, the ingredients read: “Corn, Vegetable Oil (Corn, Canola, And/or Sunflower Oil), Maltodextrin (Made From Corn), Salt, Cheddar Cheese (Milk, Cheese Cultures, Salt, Enzymes), Whey, Monosodium Glutamate, Buttermilk, Romano Cheese (Part-skim Cow’s Milk, Cheese Cultures, Salt, Enzymes), Whey Protein Concentrate, Onion Powder, Corn Flour, Natural And Artificial Flavor, Dextrose, Tomato Powder, Lactose, Spices, Artificial Color (Yellow 6, Yellow 5, And Red 40), Lactic Acid, Citric Acid, Sugar, Garlic Powder, Skim Milk, Red And Green Bell Pepper Powder, Disodium Inosinate, And Disodium Guanylate.” These chips contain MSG, food coloring, and heavily processed oils – all of which are generally considered not healthy.

So, when we talk about limiting or avoiding processed food, we are talking about avoiding chips – not avoiding rolled oats.

The Got to be Good 7 Principles of a Good Diet

Let’s put all of this together, shall we? I have put together 7 principles that I have found work for me, based on some of the larger studies I have read about diet and nutrition.

1: Eat mostly single-ingredient foods.

2: Eat vegetables at most meals.

3: Eat a variety of fruit.

4: Eat a protein source at most meals.

5: Eat minimally processed carbohydrates.

6: Add some fat here and there.

7: Drink water often.

Here is a brief explanation of each of the principles:

1: Eat mostly single-ingredient foods.

What are the ingredients of a chicken breast? Chicken.
What are the ingredients of a strawberry? Strawberry.

What are the ingredients of Doritos? Corn, Vegetable Oil (Corn, Canola, And/or Sunflower Oil), Maltodextrin (Made From Corn), Salt, Cheddar Cheese (Milk, Cheese Cultures, Salt, Enzymes), Whey, Monosodium Glutamate, Buttermilk, Romano Cheese (Part-skim Cow’s Milk, Cheese Cultures, Salt, Enzymes), Whey Protein Concentrate, Onion Powder, Corn Flour, Natural And Artificial Flavor, Dextrose, Tomato Powder, Lactose, Spices, Artificial Color (Yellow 6, Yellow 5, And Red 40), Lactic Acid, Citric Acid, Sugar, Garlic Powder, Skim Milk, Red And Green Bell Pepper Powder, Disodium Inosinate, And Disodium Guanylate.

Eat the chicken and strawberries, not the Doritos.

2: Eat vegetables at most meals.

Preferably fresh vegetables. Frozen is the next best. Canned comes in third. You can’t really overeat vegetables – I mean, theoretically you could, but eating a variety of veggies at each meal is going to provide nutrients, volume to your plate, fiber, and will not add a bunch of calories.

3: Eat a variety of fruit.

Eat the rainbow throughout the week. Example: Berries (blue), bananas (yellow, white), apples (red, white), oranges (orange), grapes (purple), kiwi (green). For many people, 2 or 3 servings of fruit per day is great.

4: Eat a protein source at most meals.

Some sort of meat, fish (or other “blue” food), poultry, or game. Other sources of protein can be beans, nuts, and edamame, for example.

5: Eat minimally processed carbohydrates.

Back to our single-ingredient principle.
Ingredients in rolled oats: oats.
Ingredients in rice: rice.
Ingredients of a sweet potato: (you guessed it) sweet potato.
Ingredients in a popular whole wheat bread: Whole Wheat Flour, Water, Brown Sugar, Wheat Gluten, Yeast, Contains 2% Or Less Of The Following: Salt, Soybean Oil, Cultured Wheat Flour, Dough Conditioners (Contains One Or More Of The Following: Sodium Stearoyl Lactylate, Calcium Stearoyl Lactylate, Monoglycerides, Mono- And Diglycerides, Distilled Monoglycerides, Calcium Peroxide, Calcium Iodate, Datem, Ethoxylated Mono- And Diglycerides, Enzymes, Ascorbic Acid), Vinegar, Monocalcium Phosphate, Soy Lecithin.

Eat the oats, not the bread.

6: Add some fat here and there.

Fat is the highest calorie nutrient, so moderation has to be considered. Salad dressing with minimally processed oils, cooking with minimally processed oils, eating a handful of nuts with some fruit for a snack, or adding some avocado to a salad are all great options.

7: Drink Water Often

Water (just plain water) should be the main fluid consumed throughout the day. The exact amount recommended varies. The Mayo Clinic recommends about 15.5 cups (3.7 liters) of fluids a day for men, and about 11.5 cups (2.7 liters) of fluids a day for women. What does that look like?

Have a pint (2 cups) after waking up (2)

Have a pint at breakfast (4)

Have a pint in between breakfast and lunch (6)

Have a pint at lunch (8)

Have a pint between lunch and dinner (10)

Have a 24 oz bottle of water during your workout (13)

Have a pint with dinner (15)

Keep a cup of water to sip on before going to sleep (15.5)

This is just an example. Listen to your body, and drink more, if needed. If you are sweating a lot during work or other activities, you may need more.

How much do I eat, total? And what macros?

“Macros” are short for macronutrients. These are carbohydrates, protein, and fat.

Calories are the total energy in food.

In the fitness and diet world, people refer to macros as the percentage of calories you are eating from each category.

Calorie needs are going to vary greatly for each individual.

I personally do not count calories every day.

Every now and then, I will track my food in an online calorie counter (or app) such as myfitnesspal or Cronometer. These are great because you can enter your current weight and goal weight, and get an estimate of the amount of calories needed.

Macronutrients are going to vary per person as well. There is some research that supports different levels based on body type. There is some research that supports different levels based on activity level. A bodybuilder or athlete might need more protein than someone involved in moderate fitness activities, for example.

For those doing a moderate amount of intense exercise, and those with a weight loss goal, some macro ranges can be:

Fat – 25% to 35%
Carbs – 45%-55%
Protein – 20% to 35%

In recent years, many people in the health, fitness, and nutrition world have focussed on food quality rather than specific macro levels. This is why my 7 Principles focuses on types of food. That said, tracking your food for 3-5 days (or even ongoing) in a food tracker app or website can be a good start. If you are eating only 8% protein and 70% carbs, you might look at getting closer to the ranges above.

What is a Good Diet?

For me a good diet is one that helps maintain a healthy body.

Eat mostly single-ingredient foods.

Eat vegetables at most meals.

Eat a variety of fruit.

Eat a protein source at most meals.

Eat minimally processed carbohydrates.

Add some fat here and there.

Drink water often.

Sources:

Bang, H O, et al. “The composition of the eskimo food in North Western Greenland.” The American Journal of Clinical Nutrition, vol. 33, no. 12, Dec. 1980, pp. 2657–2661, https://doi.org/10.1093/ajcn/33.12.2657.

Fumagalli, Matteo, et al. “Greenlandic Inuit show genetic signatures of diet and climate adaptation.” Science, vol. 349, no. 6254, 2015, pp. 1343–1347, https://doi.org/10.1126/science.aab2319.

Dashti HM, Mathew TC, Hussein T, Asfar SK, Behbahani A, Khoursheed MA, Al-Sayer HM, Bo-Abbas YY, Al-Zaid NS. Long-term effects of a ketogenic diet in obese patients. Exp Clin Cardiol. 2004 Fall;9(3):200-5. PMID: 19641727; PMCID: PMC2716748.

“Key Contributions to Scientific Knowledge.” Scientific Findings | Nurses’ Health Study, nurseshealthstudy.org/about-nhs/key-contributions-scientific-knowledge. Accessed 15 Oct. 2023.

“Health Professionals Follow-Up Study.” Health Professionals Follow-up Study, The President and Fellows of Harvard College, www.hsph.harvard.edu/hpfs/. Accessed 15 Oct. 2023.

“Nutrition: Nutrients and the Role of the Dietitian and Nutritionist.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/160774. Accessed 15 Oct. 2023.