What are the “Right” Things to Eat?

Erin wants your advice regarding what to eat.

In general, it helps to think of nutrients in terms of two general categories:

• Macronutrients are the energy-providing nutrients we need in large quantities: carbohydrates, fats, and proteins. 
• Micronutrients are the compounds we need in smaller quantities: vitamins, minerals, and phytonutrients. 

This section reviews some important macro- and micronutrient tips you can incorporate into health plans. After that is a discussion of other topics related to eating patterns, including the use of food pyramids, eating to reduce inflammation, and descriptions of some of the other popular diets that inspire patient questions.

Macronutrients: Some key recommendations you can make

One of the important ways to distinguish between different diets is by the proportions of macronutrients they recommend. For example, the Atkins diet promotes, especially in its first phase, very low carbohydrate intake. The South Beach diet focuses, in part, on “sensible” carbohydrates. You will learn more below about eating with close attention to glycemic index and load, which equates to consuming the “best” carbohydrates. And, of course, for better or worse, an entire branch of the food industry has sprung up since the last few decades because we have placed great value on eating low-fat foods.

The 2015-2020 Dietary Guidelines suggests the following when it comes to macronutrients:¹

• “Choose a variety of nutrient-dense foods across and within all food groups in recommended amounts.”
• Follow an eating pattern that is low in saturated fats, sodium, and added sugars.
• Consume less than 10% of calories daily from added sugar.
• Similarly, consume less than 10% of calories daily from saturated fats.